Diet is closely related to sleep quality. Vitamins play an important role in maintaining nervous system function, regulating hormones and supporting better sleep. When the body lacks vitamins, it can lead to difficulty sleeping, poor sleep, etc.
This condition, if prolonged, also increases the risk of other dangerous diseases such as obesity, cardiovascular disease, cancer, and stroke. Therefore, vitamin supplementation will help regulate sleep better.
Vitamin D deficiency
Vitamin D deficiency is associated with a higher risk of sleep disorders such as poor sleep quality, short sleep duration, or drowsiness. In addition to its beneficial effects on bone and dental health, vitamin D is also involved in brain health. Because it is related to daylight, vitamin D can directly affect melatonin (a sleep-inducing hormone), thereby optimally controlling the body’s sleep-wake cycle.
Some studies have shown a link between low vitamin D levels and poor sleep quality. Therefore, it can be said that vitamin D also contributes to better sleep regulation.
Therefore, increase your intake of foods rich in vitamin D such as salmon, egg yolks, cheese, mushrooms, and seafood.
Vitamin D deficiency is associated with an increased risk of sleep disorders.
Vitamin E deficiency
Vitamin E deficiency not only reduces immunity but can also cause sleep-related problems such as insomnia. Vitamin E is an antioxidant that helps maintain the immune system, keeping blood cells healthy.
At the same time, vitamin E also brings many benefits to brain health, maintaining good sleep. Many studies have shown that vitamin E can help reduce oxidative stress in people with insomnia due to sleep apnea. Vitamin E also has the effect of reducing night sweats for menopausal women, another factor that disrupts sleep.
You can supplement some foods rich in vitamin E for the body such as soybean oil, wheat germ oil, sunflower seeds and fruit juice, etc.
Due to vitamin C deficiency
Vitamin C is an essential nutrient for sleep. Vitamin C is an antioxidant that plays a key role in enhancing immunity and is also an important factor affecting sleep quality. A study has determined that in a person with a long sleep, the blood vitamin C concentration index is high and conversely, a lack of vitamin C will lead to less sleep. Therefore, when having insomnia, you can supplement vitamin C from foods such as lemons, oranges, strawberries, pumpkin.
Vitamin A deficiency
Vitamin A is a fat-soluble vitamin, which plays a role in keeping skin, bones, and teeth healthy. In addition, vitamin A also contains retinoid acid – which contributes to regulating brain function. Specifically, it regulates the sleep-wake cycle, sleep time, and sleep quality. People who consume less vitamin A and other related substances tend to sleep less.
To improve sleep disorders, supplement vitamin A from foods such as meat, poultry, dairy products, eggs or can supplement from functional foods as recommended by your doctor.
Vitamin B Deficiency (B6, B12)
Vitamin B (including vitamins B3, B6, B9, B12) is a group of substances that play an important role in the body’s health system. Fatigue and insomnia are among the most common symptoms of vitamin B12 deficiency. Deficiency of this vitamin is often overlooked because its symptoms can resemble diseases such as dementia, diabetic neuropathy or mental health conditions.
Foods rich in vitamin B support many functions including energy regeneration, increased blood circulation, and maintaining healthy skin. In particular, vitamin B6 and vitamin B12 often provide energy for the body by converting fat and protein. Thanks to that, they play an extremely important role in sleep.
Some studies have shown that vitamin B12 deficiency can cause depression. Along with that, vitamin B6 deficiency also contributes to psychological stress. Therefore, vitamin B6 and B12 deficiency is a cause of sleep disorders.
Tips for good sleep
In addition to increasing foods rich in vitamins that help improve sleep, to help sleep well, you need to have a specific healthy lifestyle. You should limit eating after 8 pm or at least 2 hours before going to bed because this will cause insomnia, difficulty sleeping. Do not eat too much in the evening because it can cause bloating, indigestion, and stomach upset.
Develop the habit of going to bed early, sleeping on time, and minimizing going to bed too late, or disrupting the correct cycle of the biological clock, causing insomnia. You should only take a nap for 30 – 45 minutes, avoid sleeping too much because it affects the quality of sleep at night.
Keep the bedroom space comfortable, with soft light, moderate temperature, and turn off the sound from mobile devices and electronics. Light exercise such as walking, yoga, meditation, etc. before going to bed will help regulate sleep better. Avoid using stimulants, drinking alcohol, smoking, etc. before going to bed.
