How to treat insomnia with nutrients

How much sleep do you get per night?

Less than 7 hours?! Then you should read on now!

Because sleep is extremely important for your health. About seven to eight hours of sleep is optimal so that our body can really recover from everyday life, renew its cells, and strengthen your defences.

However, there are many people in the world who suffer from sleep disorders. Falling asleep quickly and sleeping through the night is a real struggle for them.

According to studies, there are even more and more people with sleep problems nowadays.

Learn what you can do to improve your sleep quality in this article.

 

Why is Sleep So Important?

Restful sleep contributes significantly to health and quality of life. We sleep for about a third of our lives, and that's a good thing. Because sleep problems or insufficient sleep can have a negative impact on your health and well-being.

But why is sleep so important?

Sleep is primarily for physical recovery. Vital processes take place during sleep, such as the removal of metabolic waste products, strengthening of the immune system, and cell renewal.

The nightly break is also essential for our brain. It needs time to process and store the impressions of the day. Those who sleep healthily and restfully can concentrate better in everyday life, have more energy, and overall perform better. It also has an effect on emotions and mood.

Healthy sleep means that we can fall asleep quickly, sleep through the night without any problems, and wake up refreshed the next morning. Our sleep-wake rhythm is influenced by hormones. In daylight, the wakefulness hormone serotonin is released. When it gets dark, the body converts it to the sleep hormone melatonin and we become tired.

The inner clock plays a central role in this. It influences when we prefer to go to sleep and get up. But our sleep quality also depends on our sleep hygiene. This refers to habits that promote healthy sleep and the environment in which we sleep.

 

Common Causes of Sleep Disorders

You can't get a wink of sleep, even though you're actually tired. Then you start thinking about your life or work, roll from side to side in bed, fall asleep briefly, and wake up again after a short time. During the day, one is then unfocused, tired, and less efficient.

Psychological reasons are at the top of the list of causes of sleep problems. Stress, private worries, or a job that doesn't make people happy keep many people awake at night. As soon as the body and brain get some rest, it starts thinking about life. Evening TV and computer use also cause sleepless nights. Caffeine, alcohol, drugs, and medications can also be reasons for sleep disorders.

But did you know that a lack of nutrients can also cause sleep disorders?

 

What Vitamins & Minerals Can Help with Sleep Disorders?

Iron

The trace element iron plays a major role in healthy sleep. It is important for many metabolic processes, such as the regeneration processes during the night. If there is an iron deficiency, the metabolic processes cannot run optimally, which can lead to overtiredness and irregular sleep patterns.

Magnesium

Magnesium is essential for our heart, muscles, and bones.

It slows down the release of stress hormones, alleviates night cramps and muscle twitching, and helps our body to rest. It is recommended to take magnesium, especially just before bedtime. Therefore, if there is an undersupply of this mineral, our sleep quality also suffers and we struggle with sleep disorders.

Vitamin D

We suffer from a lack of vitamin D, especially in the darker seasons. It is crucial for strong bones, muscles, and our immune system. An undersupply of vitamin D can result in increased susceptibility to infections, muscle and joint pain, as well as fatigue and sleep disturbances. Experts say that vitamin D is vital in regulating the sleep-wake rhythm.

Potassium

Potassium serves our body as an electrolyte. Such electrically charged ions are involved in many important processes in our organism. Potassium is essential in regulating water balance, controlling blood pressure and heart rhythm, and helping to transmit impulses correctly between nerves and muscles.

A potassium deficiency often manifests itself in muscle weakness, headaches, cardiac arrhythmias, and sleep disturbances. Interestingly, despite physical fatigue, it still causes problems falling asleep. The body is then in a state of stress, and signals and stimuli can no longer be transmitted properly. This significantly impairs the sleep rhythm.

Selenium

The trace element selenium is a component of many enzymes and is involved in numerous processes. Its antioxidant effect is significant, protecting our cells from free radicals. A selenium deficiency can manifest through spots on the nails, hair loss, joint complaints, and fatigue. Our sleep quality can also be affected because an undersupply disrupts our hormone balance, impacting the production of the sleep hormone melatonin. Restlessness and problems falling asleep are then the consequences.

Vitamin C

Vitamin C is known for its antioxidant effect and positive influence on cell tissue, bones, and teeth. It also supports the normal function of the immune system and helps protect the body's cells from harmful substances.

But did you know that vitamin C also promotes the body's production of the "happiness hormone" serotonin? Serotonin has a calming effect on the body and is crucial for the production of our sleep hormone melatonin, which regulates our sleep-wake cycle. Vitamin C is therefore crucial for restful sleep.

B-Vitamins

If your mental carousel doesn't want to stop, increased mental stress with insufficient stress management could be the cause. Some B vitamins, such as vitamin B1, biotin, vitamin B6, and vitamin B12, contribute to healthy nerve and mental function. They are related to the metabolism of neurotransmitters in the central nervous system.

The biochemical processes of sleep occur in the nervous system, which is why B vitamins can significantly affect sleep quality. Even a slight deficiency in B vitamins can lead to depression and sleep disturbances.

Zinc

Zinc is involved in the formation of over 300 enzymes and in many metabolic processes. It supports the functioning of the immune system, helps with cognitive tasks, and protects our cells from oxidative stress. A deficiency in zinc negatively affects the production of hormones involved in healthy sleep. Imbalances in serotonin, melatonin, and dopamine can disrupt the sleep-wake rhythm. Zinc, magnesium, and iron are essential for maintaining a balanced hormone level.

 

Pay Attention to Your Sleeping Habits

There are many ways to improve your sleep quality. You should ensure that you are not deficient in any of the above vitamins and minerals, as they strongly influence your sleep quality and ensure that your nervous system, melatonin production, and metabolism function normally.

Additionally, these tips can help you improve your sleep quality further:

• Ensure a relaxed environment
• Do not consume alcohol, coffee, tea, or cigarettes 2-4 hours before going to bed
• If you wake up in the night, do not smoke, turn on the light, or use your phone
• Avoid heavy, flatulent, and very spicy meals right before going to bed
• Be physically active in natural daylight during the day
• Do not engage in very strenuous physical activity before going to bed