As sunlight approaches quickly, the sleep cycle is thrown for the loop.
But don’t panic -you don’t have to rely on pharmaceutical sleep aids that make you old or tired.
In fact, there is a weapon of natural nutrients that help to pop out of the overall health and welfare. Sam Tedada,”author”How to win the modern well -beingAnd founder of Medical SPA and IV treatment service Liquivide.
“To take a good sleep is not just the time you log in, but to take a deep and restored rest. Tejada told the post.
He revealed how to know if he was in the top five nutrients and lack of sleep for better sleep.
B vitamin
If you don’t want to wake up “B” at 3 am, it’s time to take a closer look at the vitamin intake.
There are eight types of vitamins and each of the bodies.
Tejada is important for normalizing the one -cycle rhythm, which is the internal clock of the body that controls the sleep cycle.
Vitamins B3, B1 and B6 improve sleep volume and quality, especially in relation to rapid eye sleep that helps emotional processing, memory integration and mental health.
Tejada said, “Triptopan is converted into serotonin and then switched to hormones in charge of sleep. “B6 is a subsidiary of multiple neurotransmitter in the brain, such as serotonin and dopamine, and many of them control sleep patterns.”
To increase vitamin intake, add grain, eggs, legumes, citrus, avocado, meat, poultry and fish to your diet. You can do a supplemental trick.
Tejada said, “I take B vitamins during the day, so I have a system on my body to help sleep. “Don’t take it at night. Otherwise, you will not sleep.”
magnesium
Research show Half of Americans do not eat enough magnesium, and if you are you, it may be a late reason for you at night.
Tejada said, “Magnesium mimics melatonin, which plays an important role in regulating neurotransmitter that relaxes the nervous system and promotes sleep. “This mineral helps to reduce cortisol levels, which is the key because high cortisol can keep you wired and anxious at night.”
Low magnesium can also cause muscle spasms and explain why it may seem uncomfortable at night. Magnesium -rich foods include nuts, whole grains, soy products, dairy and leaf green.
calcium
Do you have milk? It can help you catch Z.
Calcium found in dairy products helps the body to convert Triptopan into melatonin. It also helps to relax your muscles.
Tejada said, “Calcium deficiency can cause anxiety and mood to interfere with sleep. But if you have too many calcium, it can be drowsiness, so go aim for 1,000 milligrams a day.
Vitamin D
When you think of vitamin D, you can imagine a sunny day, not a sleepy night. However, this powerhouse nutrient plays an important role in the surface of the water.
Tejada said, “Low level vitamin D is associated with poor sleep and insomnia.
Experts are not completely convinced of the reason, but the connection between the sunlight and the sleep cycle will be a factor. Vitamin D also helps to produce melatonin, so deficiency can messed up the production of sleep hormones.
Appropriate sun exposure of at least 10 to 20 minutes is one of the best ways to increase your intake. Fat fish and seafood are one of the richest food sources of vitamin D, and are reinforced foods such as mushrooms, egg yolks and cow milk and tofu.
zinc
Zinc is not only an immune boost superstar, but also helps to sleep better.
Like magnesium, zinc will help you convert Triptopan to serotonin and then convert it to melatonin. Zinc also helps to control hormones such as cortisol, which can interfere with sleep patterns.
Zinc also boasts antioxidant characteristics, which can help reduce oxidative stress, often associated with sleep disorders such as insomnia.
Oysters, beef, pork, chicken, eggs, soybeans and tong grain are excellent zinc sources that can be easily added to diets.
It pops out with a comfortable sleep
Experts encourage adults to close their eyes between 7 and 9 hours at night Government data About one -third of Americans suggest that they lack sleep.
Lack of sleep Connected In addition to serious mental health problems such as depression, suicide and risk -based behavior, the possibility of heart disease, hypertension, obesity and stroke increases.
Vitamins and minerals can play an important role in improving sleep, but it’s often difficult to find the right balance. Tejada said, “Most people are having a hard time getting these nutrients through diets, especially magnesium, vitamin D and B vitamins.
Supplements can be helpful, but it’s a good idea to check for these nutrients.
Tejada said, “We recommend that you use a comprehensive blood workup, such as a functional laboratory test performed by Livecivida.
Keep in mind that if you are ready to start supplementation, only half of the vitamins consumed by oral. How much the body is absorbed depends on factors such as digestive health, intestinal bacterial imbalances and drug use.
To optimize digestion, consider how to take supplements. Fatity -soluble vitamins, such as vitamin D, better absorb small amounts of healthy vegetable fats such as nuts and avocados.
Zinc supplements, on the other hand, are most effective when eating at least 1 hour or two hours before meals.
