Long-term insomnia is a common health problem in modern society, which not only affects people's daily life and work efficiency, but can also lead to a series of psychological and physical problems.
In order to improve sleep quality, appropriate supplementation with specific vitamins is also considered an effective method in addition to traditional medication and behavioral interventions.
Vitamin B6
Vitamin B6, also known as pyridoxine, is one of the water-soluble vitamins that our bodies desperately need. It plays many roles in our bodies!
Vitamin B6 is not only involved in amino acid metabolism, it also directly affects the synthesis of our neurotransmitters, such as serotonin and melatonin. These two are the big stewards that regulate our sleep and mood!
If you can't sleep at night tossing and turning in bed, or you're always depressed during the day, it may be that your little friend's vitamin B6 is not strong enough!
Because it is needed for serotonin synthesis, and the decrease in serotonin levels is closely related to mood disorders such as depression, anxiety and insomnia!
Of course, sleep problems are not just emotional problems, they can also be related to melatonin.
Melatonin acts as a regulator of our biological clock, helping us fall asleep at night and stay awake during the day. Vitamin B6 also plays an important role in the synthesis of melatonin, promoting the improvement of sleep quality.
Don't think that vitamin B6 is only concerned with our mood and sleep, it also cares about our immune system! It is able to regulate inflammation and immune responses, helping us fight disease.
But remember, everything is in moderation. Excessive intake of vitamin B6 can lead to neurotoxicity, making you feel abnormal and have difficulty walking. Therefore, when supplementing with vitamin B6, it is important to follow your doctor's advice to ensure that it is safe to consume.
So, how do we make sure we're getting enough vitamin B6? By eating a balanced diet is the best option! Poultry, fish, legumes, nuts, and fruits such as bananas and avocados are all good sources of vitamin B6.
vitamin C
Vitamin C, also known as ascorbic acid, is known for its powerful antioxidant power! Not only that, but it also plays multiple roles in our body, like a sharp weapon to protect our health!
Vitamin C is more than just an antioxidant, it's a helper of collagen synthesis, a booster of the immune system, an accelerator of iron absorption, and the protection of our cells from free radicals!
In recent years, scientists have discovered the potential effects of vitamin C on improving sleep quality. Don't underestimate those who suffer from sleep problems due to their physical condition, because vitamin C can help a lot!
Oxidative stress is a big problem in modern life, and free radicals make us worry about it every day. These free radicals can not only damage cells, but also cause various inflammations and diseases!
Vitamin C is an energy stormtrooper, neutralizing free radicals, reducing oxidative stress, and maybe even allowing you to sleep till dawn!
Let's talk about the synthesis of neurotransmitters, which is another important task of vitamin C! It is involved in the synthesis of neurotransmitters such as dopamine and norepinephrine, which are the great stewards of our mood and sleep!
Therefore, the lack of vitamin C can make these big housekeepers feel upset and affect our sleep!
Especially for dialysis patients, their physical condition is not optimistic, and they often have sleep problems. But don't be afraid, vitamin C is their savior! Intravenous vitamin C can significantly improve their sleep quality!
Another interesting finding is that people with low blood levels of vitamin C are more likely to have sleep problems and are more likely to wake up at night. This may be because vitamin C promotes the synthesis of neurotransmitters, which has an impact on sleep!
But remember, more vitamin C is not always better! Excessive intake may cause digestive upset, such as diarrhea and stomach pain. So, follow your doctor's advice and make sure your intake is within a safe range!
To get enough vitamin C, fresh fruits and vegetables are the best choice! Citrus fruits, strawberries, kiwifruit, tomatoes and leafy greens are all treasure troves of vitamin C!
Vitamin D deficiency
Vitamin D, known as the "sunshine vitamin", has far more effects on our health than we think! Not only is it the protector of bones, but it also plays a vital role in the regulation of sleep quality!
Vitamin D can be synthesized by the skin in the sun and can also be obtained from foods and supplements!
Once in our body, it transforms into an active form that binds to the vitamin D receptor (VDR) and controls several important processes such as calcium absorption, immune regulation, and cell proliferation!
Scientists have found that vitamin D is not only closely related to sleep quality, but also to sleep disorders.
Do you know? People with high vitamin D levels have a 1.5 times lower risk of sleep disorders than those who are deficient!
These sleep problems include insomnia, drowsiness, difficulty falling asleep, and dreaminess, and vitamin D supplementation can help us have a better sleep and sleep more soundly!
What's even more interesting is that vitamin D deficiency is also associated with restless legs syndrome! It's a sleepless condition that keeps us tumbling back and forth in bed trying to find a comfortable position.
But don't worry, vitamin D supplementation can alleviate this uneasiness and improve our sleep quality!
Of course, while vitamin D is strongly linked to sleep quality, current research results are not entirely consistent. Some studies suggest that vitamin D deficiency is associated with sleep disorders, but vitamin D supplementation has no direct therapeutic effect.
This suggests that more scientific research may be needed to confirm the effects of vitamin D on sleep.
In order to get enough vitamin D, we can do it in a variety of ways. Enjoying the right amount of sunlight is the most natural source of vitamin D.
In addition, fish, egg yolks, and fortified foods are also good choices. For people who are unable to get enough vitamin D through diet and sunlight, supplements can be considered under the guidance of a doctor.
Not a one-size-fits-all solution
Despite the potential positive effects of the above vitamins on improving sleep, it is also important to note that vitamin supplementation is not a one-size-fits-all solution.
Vitamin supplements should not be taken lightly, but should be cautious, as they can lead to unexpected troubles, such as certain multivitamins that may increase the risk of insomnia.
Vitamin supplementation has to be personalized! After all, everyone's physical condition and nutritional needs are unique, so it's important to consider your individual situation before supplementing with vitamins.
For example, vitamin D deficiency is related to sleep, but vitamin D supplementation is not suitable for everyone, especially those who already have adequate vitamin D levels. Therefore, if you want to start any supplementation program, you must first consult with your doctor.
In addition, vitamin supplementation should be taken in conjunction with other healthy lifestyles. Proper diet, regular exercise, and good sleep habits are all big moves to maintain a healthy night's sleep!
For example, vitamin C is a super antioxidant that reduces oxidative stress in the body, which can improve sleep.
However, vitamin C supplementation alone is not enough, it must also be combined with good lifestyle habits, such as not drinking caffeine at night and maintaining a regular sleep schedule.
For people with long-term insomnia, it is necessary to consult a professional doctor to find out the most suitable treatment plan for them. After all, insomnia is not a trivial matter, and can be caused by a variety of factors, such as stress, anxiety, environmental factors, and physiological conditions.
Therefore, the treatment of insomnia is multi-pronged, not only vitamin supplementation, but also psychotherapy, behavioral therapy, and possibly medication if necessary.
Sleep environment optimization
Optimizing our sleep environment not only allows us to sleep well, but also affects our entire daily life!
The first thing is to be quiet, so that the noise doesn't disturb our dreams. Noise can be a big nuisance, especially at night, and can significantly affect our sleep.
Constant noise can drastically reduce our sleep efficiency, increase the number of nighttime wakes up, and may even lead to cardiovascular problems! So you have to find a way to cancel noise, such as wearing earplugs or something.
The second is to keep it dark so that our body can secrete melatonin on its own. Light, especially blue light, is a big killer that inhibits the production of melatonin and makes it difficult for us to sleep.
So we have to use some blackout curtains or something to block out the light from the outside and let us fall asleep faster.
You also have to keep it cool, don't get too hot or too cold. Temperature has a direct impact on the quality of our sleep! It is most appropriate to control the temperature of the room around 18-22 degrees Celsius so that our body can rest naturally.
In addition to these, you also have to have a regular work and rest time. Our body clock requires a regular schedule to adjust, which has an impact on the quality of our sleep and our daytime activities.
People with regular schedules are less likely to develop cardiovascular disease than those with irregular schedules.
Finally, don't play with electronic devices in bed. The blue light emitted by mobile phones, tablets, TVs, etc., will inhibit the secretion of melatonin and delay our sleep time.
What's more, the content of these devices also stimulates our brain to keep it alert, which is not good for falling asleep!
All in all, optimizing our sleep environment is not a trivial matter, and it has a direct impact on our health. You have to consider a variety of factors, such as controlling noise, managing light, adjusting temperature, and not playing with electronic devices in bed.
Only then will we be able to create an environment that is suitable for deep rest and recovery, allowing us to be refreshed during the day! If you want to be healthy, optimizing your sleep environment is a step that can't be bypassed!
References are as follows:
[1] The effect of vitamin D on sleep and its potential mechanism have been studied
【2】Advances in Sedative-Hypnotic Natural Plant Active Ingredients