Which vitamins and minerals are the most famous ones for their role in supporting good sleep? These definitely would be calcium, magnesium and vitamin D. For example, a study in the European Neurology Journal tested calcium levels in the blood during sleep and discovered that calcium peaks at a high point during the deepest levels of sleep such as the rapid eye movement phase (REM), when dreaming occurs.Recent studies are showing that a lesser-known vitamin also plays a vital role in preventing insomnia – the eye strengthening Vitamin A.
One study on vitamin A that’s related to sleep was published in the PLOS Journal (Public Library of Science). The researchers selected 2,459 adults aged 20 to 85. They discovered that people who have lower blood levels of vitamin A have higher odds of having a shorter sleep duration (i.e. 5-6 hours per night), compared to those with more vitamin A having a better sleep duration (7-8 hours per night).
Vitamin A, long-known for its benefits to healthy eyes and vision, is also a key to helping regulate the sleep-wake cycle. When light from the sun enters the eyes, it’s vitamin A that provides the middle step for the brain to then know it’s day and not night. With adequate vitamin A in the eyes at night when it’s dark, one’s night vision will be strong – unless most of the vitamin A is used up for its light translation duties in the day time.
If the eyes are weaker at night, this is a possible sign of vitamin A deficiency. When the vitamin A/sunlight signal grows weaker, the body knows it’s nearing time to go to sleep.
The best ways to get adequate vitamin A is through whole foods - namely egg yolks, butter, vegetables with a green, yellow and orange color, liver and cod liver oil. Vitamin A supplements are also an option, but are best taken as part of a diet that includes healthy foood sources of vitamin A, as well as good sources of other important vitamins and minerals.
Magnesium has been shown in several studies to relieve insomnia. In one study from the University of Iran, people with insomnia were given magnesium tablets twice a day for eight weeks. They experienced significant increases in quality sleep time, with less night time interruptions and fewer early morning awakenings.
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