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How to sleep better: vitamins and minerals for healthy sleep
What vitamins and minerals will give you energy?
Do you sleep for 7-8 hours, but wake up broken? Falling asleep turns into a multi-hour marathon, and the morning begins with caffeine? Modern research shows that the problem may not be in the amount of sleep, but in the quality of it – and the key to the solution often lies in your plate.
Why food is more important than pillows: sleep biochemistry
Sleep cycles are regulated by the complex dance of hormones and neurotransmitters. A deficiency of just one trace element can disrupt the production of melatonin, the “hormone of darkness,” or lower levels of GABA, the brain’s natural relaxant. Consider the main players:
★ Sleep conductor vitamins
- B6 (pyridoxine) - participates in the synthesis of serotonin and melatonin. Sources: pistachios, salmon, sunflower seeds.
- D3 It regulates circadian rhythms. A 2022 study in the Journal of Sleep Research found that vitamin D deficiency increases the risk of insomnia by 59%.
- C. - lowers cortisol levels. A glass of orange juice in the evening may be more important than sleeping pills!
★ Relaxant minerals
- Magnesium - a natural muscle relaxant. 400 mg before bed reduces restless legs syndrome (according to the NIH).
- calcium It helps the brain use tryptophan. Dinner cheese is not just a granny habit!
- zinc It regulates the depth of slow sleep. Oysters and pumpkin seeds are your new allies.
5 non-obvious life hacks from somnologists
- Make it. chamomile with a pinch of nutmeg an hour before bedtime - this will increase the production of glycine.
- Use it. Himalayan In the evening bath: the combination of magnesium and sodium will relieve tension.
- Eat 3 Brazil nuts during the day - selenium in them improves the effectiveness of melatonin by 30%.
Glossary
melatonin
The hormone that regulates sleep-wake cycles is produced in the pineal gland.
tryptophan
An amino acid precursor of serotonin, found in turkey, bananas, cheese.
Circadian rhythms
24-hour biological cycles affecting physiological processes.
Important: Before taking supplements, consult your doctor. Excess of certain vitamins (e.g. B6) can backfire!
