Vitamins and minerals to improve sleep quality

Vitamins and minerals to improve sleep quality: detailed guide

Chapter 1: Fundamentals of sleep and nutrition

Sleep is a fundamental need for a person, critical for physical and mental health. Insufficient or poor-quality sleep can lead to a number of negative consequences, including a decrease in cognitive functions, weakening of immunity, increasing the risk of cardiovascular diseases, metabolic disorders and mood deterioration. Food plays a key role in the regulation of sleep, since certain vitamins and minerals are important components of biochemical processes that determine the sleeping cycle. Understanding the connection between nutrients and sleep allows us to purposefully adjust the diet to improve its quality.

1.1. Physiology of sleep

Sleep is not just a state of inaction. This is a complex process regulated by various neurotransmitters, hormones and brain structures. The main phases of sleep include:

• NREM (Non-Rapid Eye Movement) сон: This phase is divided into three stages:
  • N1 (Stage of falling asleep): The transition between wakefulness and sleep. It lasts a few minutes.
  • N2: The deeper stage of sleep, characterized by a slowdown in heart rhythm and breathing. A person spends most of the night at this stage.
  • N3 (slow sleep): The deepest and most restorative stage of sleep. Important for physical restoration and consolidation of memory.
• REM (Rapid Eye Movement) сон: It is characterized by quick eye movements, rapid breathing and heart rhythm. Dreams occur in this phase. Important for cognitive functions and emotional regulation.

The NREM and RM sleep cycle is repeated several times a night, on average every 90-120 minutes. Violation of any of these cycles can lead to fragmented sleep and a feeling of fatigue in the morning.

1.2. The role of neurotransmitters

Neurotransmitters play a central role in the regulation of sleep. Key neurotransmitters affecting sleep include:

• Melatonin: A hormone that regulates the sleep-bonding cycle. It is produced by an epiphysis in response to the darkness.
• Serotonin: Neurotransmitter, affecting mood, appetite and sleep. Is the predecessor of melatonin.
• Gamk (gamma-aminobral acid): The main brake neurotransmitter in the brain. Promotes relaxation and falling asleep.
• Dofamine: Neurotransmitter associated with motivation, pleasure and reward. A high level of dopamine may prevent falling asleep.
• Norepinephrine: Neurotransmitter associated with excitement and attention. A high level of norepinephrine can cause insomnia.

The balance of these neurotransmitters is critical for a healthy sleep. The deficiency of certain vitamins and minerals can disrupt the synthesis and functioning of these neurotransmitters, leading to sleep problems.

1.3. The effect of food on sleep

The diet has a direct effect on the quality of sleep. Certain products and drinks can contribute to falling asleep and improve sleep, while others can interfere with sleep. Factors associated with nutrition that can affect sleep include:

• Eating time: The consumption of heavy foods can cause discomfort immediately before bedtime and difficult to fall asleep.
• Sugar and caffeine content: High consumption of sugar and caffeine can lead to excitement and insomnia.
• Deficiency of vitamins and minerals: The lack of certain vitamins and minerals, such as magnesium, vitamin D and B vitamins, can disrupt the synthesis of neurotransmitters and hormones necessary for healthy sleep.
• Tryptophan level: Triptofan is an amino acid that is the predecessor of serotonin and melatonin. Products rich in tripophanes can help improve sleep.

Chapter 2: Key vitamins for healthy sleep

Several vitamins play an important role in sleep regulation. Providing sufficient consumption of these vitamins can help improve the quality and duration of sleep.

2.1. Vitamin D.

Vitamin D is a fat -soluble vitamin that plays an important role in bone health, immune function and mood. Studies have shown the relationship between vitamin D deficiency and sleep disturbances.

• The mechanism of action: Vitamin D is involved in the regulation of circadian rhythms and the synthesis of melatonin. Vitamin D receptors are in the areas of the brain responsible for sleep and wakefulness.
• Influence on the dream: Vitamin D deficiency can lead to insomnia, fragmented sleep and a decrease in the total duration of sleep. Studies have shown that vitamin D additives can improve sleep quality in people with deficiency.
• Sources of vitamin D:
  • Sunlight: The main source of vitamin D. is synthesized in the skin under the influence of ultraviolet rays.
  • Food products: Bold fish (salmon, tuna, sardines), egg yolks, enriched products (milk, cereals).
  • Supplements: Vitamin D3 additives (cholecalciferol) are an effective way to increase vitamin D levels in the body.

2.2. B vitamins b

B vitamins play an important role in energy exchange, nervous system and synthesis of neurotransmitters. B vitamins deficiency can negatively affect sleep.

• Vitamin B3 (Niacin): It is necessary for the synthesis of serotonin and melatonin. Deficiency can lead to insomnia and depression.

• Vitamin B5 (pantotenic acid): Participates in the synthesis of coherent A necessary for the production of energy and the synthesis of neurotransmitters. Deficiency can cause fatigue and sleep disturbance.

• Vitamin B6 (Pyridoxin): Plays a key role in the synthesis of serotonin, game and dopamine. Deficiency can lead to insomnia, anxiety and depression. Studies have shown that vitamin B6 additives can improve sleep quality and reduce the number of night awakenings.

• Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, as well as for the metabolism of homocysteine. Deficiency can lead to depression and sleep disturbances.

• Vitamin B12 (cobalamin): He plays an important role in the nervous system and bloodiness. Deficiency can cause fatigue, weakness and sleep disturbance. Studies have shown that vitamin B12 additives can improve sleep quality in people with deficiency.

• Sources of B vitamins B:

  • Meat: Beef, pork, bird.
  • Fish: Salmon, tuna, sardines.
  • Eggs:
  • Dairy products: Moloko, yogurt, cheese.
  • Green sheet vegetables: Spinach, broccoli, salad.
  • Grain products: Whole grain bread, oatmeal, brown rice.
  • Legumes: Beans, peas, lentils.
  • Supplements: Group B vitamins can be an effective way to ensure sufficient consumption of these vitamins.

2.3. Vitamin C.

Vitamin C is a powerful antioxidant that plays an important role in immune function and collagen synthesis. Although the direct connection between vitamin C and sleep is not as obvious as in the case of vitamin D and vitamins of group B, vitamin C can indirectly affect sleep.

• The mechanism of action: Vitamin C helps to reduce the level of cortisol, stress hormone that can interfere with falling asleep. It also participates in the synthesis of neurotransmitters, such as dopamine and norepinephrine, which can affect the mood and level of energy.
• Influence on the dream: Vitamin C deficiency can lead to fatigue, irritability and insomnia. Sufficient consumption of vitamin C can help reduce stress and improve sleep quality.
• Sources of vitamin C:
  • Citrus fruit: Orange, grapefruit, lemons.
  • Berries: Strawberries, blueberries, raspberries.
  • Vegetables: Pepper, broccoli, spinach, tomatoes.
  • Supplements: Vitamin C additives in the form of ascorbic acid are widely accessible and effective.

Chapter 3: Key Minerals for Healthy Sleep

Several minerals play an important role in sleep regulation. Providing sufficient consumption of these minerals can help improve the quality and duration of sleep.

3.1. Magnesium

Magnesium is an important mineral involved in more than 300 biochemical reactions in the body. It plays a key role in the nervous system, muscle function and blood pressure regulation.

• The mechanism of action: Magnesium helps to relax the muscles and nervous system, activating the GABA, the main brake neurotransmitter in the brain. It also helps to regulate the level of melatonin, sleep hormone.
• Influence on the dream: Magnesium deficiency can lead to insomnia, muscle cramps and restless legs. Studies have shown that magnesium additives can improve the quality of sleep, reduce the time of falling asleep and increase the total duration of sleep.
• Sources of magnesium:
  • Green sheet vegetables: Spinach, Cale, Mangold.
  • Nuts and seeds: Almonds, cashews, pumpkin seeds.
  • Legumes: Beans, peas, lentils.
  • Whole grain products: Brown rice, oatmeal.
  • Dark chocolate:
  • Supplements: There are various forms of magnesium additives, including magnesium citrate, magnesium glycinate and magnesium oxide. Magnesium glycinate is considered the most bioavailable form.

3.2. Calcium

Calcium is a mineral necessary for the health of bones, muscle function and the nervous system. He also plays a role in the regulation of sleep.

• The mechanism of action: Calcium helps regulate the level of melatonin and is involved in the synthesis of a tripophane, amino acids, which is the predecessor of serotonin and melatonin.
• Influence on the dream: Calcium deficiency can lead to insomnia and muscle cramps. Studies have shown that sufficient calcium consumption can improve the quality of sleep, especially in combination with magnesium.
• Calcium sources:
  • Dairy products: Moloko, yogurt, cheese.
  • Green sheet vegetables: Spinat, Kale, Brockcolves.
  • Enriched products: Soy milk, tofu.
  • Sardins and salmon (with bones):
  • Supplements: Calcium additives in the form of calcium carbonate or calcium citrate can be useful for those who do not receive enough calcium from food.

3.3. Iron

Iron is a mineral necessary for the transportation of oxygen in the blood and maintaining energy metabolism. Iron deficiency can lead to anemia, fatigue and sleep disturbances.

• The mechanism of action: Iron is necessary for the synthesis of dopamine, neurotransmitter, which affects mood and sleep. Iron deficiency can disrupt the synthesis of dopamine and lead to restless legs syndrome, which can interfere with falling asleep.
• Influence on the dream: Iron deficiency can lead to insomnia, restless legs and fatigue syndrome. Studies have shown that iron supplements can improve the quality of sleep in people with iron deficiency.
• Iron sources:
  • Red meat: Beef, lamb.
  • Bird: Chicken, turkey.
  • Fish: Tuna, sardines.
  • Legumes: Beans, peas, lentils.
  • Green sheet vegetables: Spinat, Kale.
  • Enriched products: Grains, bread.
  • Supplements: There are various forms of iron additives, including iron sulfate, iron fumarat and iron gluconate. Reception of iron additives should be coordinated with a doctor.

3.4. Potassium

Potassium is a mineral that helps regulate blood pressure, muscle function and fluid balance in the body. He also plays a role in the regulation of sleep.

• The mechanism of action: Potassium helps maintain the normal functioning of the nervous system and helps to relax the muscles. Potassium deficiency can lead to muscle seizures and sleep disturbances.
• Influence on the dream: Potassium deficiency can lead to insomnia and muscle cramps. Sufficient potassium consumption can help improve sleep quality and reduce night awakenings.
• Sources of potassium:
  • Bananas:
  • Avocado:
  • Sweet potato:
  • Spinach:
  • Bobs:
  • Dried fruits: Kuraga, raisins.
  • Supplements: Reception of potassium additives should be coordinated with a doctor, since excessive potassium consumption can be dangerous.

Chapter 4: Amino acids and herbs to improve sleep

In addition to vitamins and minerals, certain amino acids and herbs can help improve sleep quality.

4.1. Triptofan

Triptofan is an amino acid that is the predecessor of serotonin and melatonin, two neurotransmitters that are important for regulation of sleep.

• The mechanism of action: Triptophanes is converted into serotonin, which is then converted into melatonin. Melatonin helps to regulate the sleeping cycle and helps to fall asleep.
• Influence on the dream: Studies have shown that the use of products rich in tripophane, or the intake of the additives of a tripophane can improve the quality of sleep and reduce the time of falling asleep.
• Tryptophan sources:
  • Turkey:
  • Chicken:
  • Fish:
  • Eggs:
  • Dairy products:
  • Nuts and seeds:
  • Legumes:
  • Supplements: Triptophane additives should be taken with caution and under the supervision of a doctor.

4.2. L-theanine

L-theanine is an amino acid contained in tea, especially in green tea. It has soothing properties and can contribute to relaxation.

• The mechanism of action: L-theanine increases the level of GABA, dopamine and serotonin in the brain. It can also reduce the level of cortisol, stress hormone.
• Influence on the dream: Studies have shown that L-theanine can improve sleep quality, reduce anxiety and promote relaxation.
• L-theanine sources:
  • Tea: Green tea, black tea, white tea.
  • Supplements: L-theine additives are available in the form of capsules or tablets.

4.3. Melatonin

Melatonin is a hormone that regulates the sleeping cycle. It is produced by an epiphyse in response to the darkness.

• The mechanism of action: Melatonin is associated with the receptors in the brain and contributes to falling asleep. It also helps to regulate circus rhythms.
• Influence on the dream: Melatonin additives can be useful for people with sleep disorders, such as insomnia, a shift work schedule or jetlag.
• Melatonin sources:
  • Supplements: Melatonin additives are available in the form of tablets, capsules, liquid drops or chewing sweets. The dosage of melatonin can vary depending on individual needs.

4.4. Chamomile

Chamomile is a grass known for its soothing properties. It is often used to improve sleep and reduce anxiety.

• The mechanism of action: Chamomile contains an apigenin, an antioxidant that binds to the receptors in the brain and promotes relaxation.
• Influence on the dream: Studies have shown that chamomile can improve sleep quality, reduce falling asleep and reduce anxiety.
• Sources of chamomile:
  • Tea: Romashkaya tea is a popular drink before bedtime.
  • Supplements: Chamomile additives are available in the form of capsules or extracts.

4.5. Valerian

Valerian is grass used to treat insomnia and anxiety. It contains compounds that affect the GABA, the brake neurotransmitter in the brain.

• The mechanism of action: Valerian increases the level of the GABA in the brain, which helps relax and fall asleep.
• Influence on the dream: Studies have shown that valerian can improve the quality of sleep, reduce the time of falling asleep and reduce anxiety.
• Valerian sources:
  • Tea:
  • Supplements: Valerian additives are available in the form of capsules, tablets or liquid extracts.

4.6. Lavender

Lavender is a grass known for its soothing aroma. It is often used to improve sleep and reduce anxiety.

• The mechanism of action: The aroma of lavender can affect the nervous system and promote relaxation.
• Influence on the dream: Studies have shown that inhalation of the aroma of lavender or the use of lavender oil for massage can improve sleep quality, reduce anxiety and promote relaxation.
• Lavender sources:
  • Essential oil: Lavender essential oil can be used in aromadiffusor or for massage.
  • Tea: Lavender tea.
  • Supplements: Lavender additives are available in the form of capsules.

Chapter 5: Dietary recommendations for improving sleep

In addition to taking vitamins, minerals, amino acids and herbs, there are general dietary recommendations that can help improve sleep.

5.1. Compliance with the diet

Regular eating time can help stabilize circadian rhythms and improve sleep. Try to eat at the same time every day, even on weekends.

5.2. Avoid heavy food before bedtime

The consumption of heavy foods can cause discomfort immediately before bedtime and difficult to fall asleep. Try to have dinner 2-3 hours before bedtime and choose light, easily digestible products.

5.3. Limit the consumption of sugar and refined carbohydrates

High consumption of sugar and refined carbohydrates can lead to jumps in blood sugar, which can disturb the dream. Try to choose complex carbohydrates, such as whole grain products, vegetables and fruits.

5.4. Limit the consumption of caffeine and alcohol

Caffeine is a stimulant that can interfere with falling asleep and cause insomnia. Alcohol can cause drowsiness initially, but subsequently can disturb sleep and lead to night awakening. Try to avoid the use of caffeine and alcohol a few hours before bedtime.

5.5. Provide sufficient moisture

Dehydration can lead to headaches, fatigue and sleep disturbances. Try to drink enough water during the day, especially before bedtime.

5.6. Experiment with different products

Some products can help improve sleep in some people, but do not have any effect in others. Experiment with different products and determine which of them are best suited for you.

Chapter 6: Additional tips to improve sleep

In addition to nutrition, there are many other factors that can affect sleep.

6.1. Create a comfortable sleep for sleeping

Provide the darkness, silence and cool in the bedroom. Use dense curtains, bears or fan to create a comfortable atmosphere.

6.2. Observe sleep mode

Go to bed and wake up at the same time every day, even on the weekend. This will help stabilize circus rhythms.

6.3. Develop a ritual before going to bed

Create a relaxing ritual before bedtime, which will help you relax and prepare for sleep. It can be a reading of a book, the adoption of a warm bath or listening to quiet music.

6.4. Do regular physical exercises

Regular physical exercises can improve sleep quality, but avoid intense training just before bedtime.

6.5. Manage stress

Stress can interfere with falling asleep and cause insomnia. Use stress control techniques, such as meditation, yoga or breathing exercises.

6.6. Consult a doctor

If you have chronic sleep problems, consult a doctor for diagnosis and treatment.

By following these comprehensive guidelines on vitamins, minerals, amino acids, herbs, and dietary recommendations, you can significantly improve your sleep quality and overall health. Remember that consistency and personalized adjustments are key to achieving optimal results.