Suffering from insomnia? Not sleeping well is one of the worst things that could possibly happen to anyone. You can try natural remedies that could help you get some shut-eye.
Not being able to get to sleep can be a waking nightmare, especially if you have to deal with it night after night. There are many reasons why some people don’t sleep. It’s first helpful to identify the problem that’s keeping you awake. By looking at these problems, you must identify a strategy for bedtime and sleep.
Here are some of the most common reasons for insomnia:
- Thyroid problems
- Stress or depression
- Side effects of medication
- Sleep apnea
- Jet lag
- Vitamin and mineral deficiencies
- An overactive bladder or prostate issues
- Lack of physical exercise
- Clock watching
- Too much caffeine or alcohol
- A snoring or restless partner
- Shift work
- Cramp or restlessness
However, if tips such as drinking warm milk and reading a good book at bedtime still can’t help, you can try natural remedies to help you doze off. Here are 5 essential vitamins:
- Vitamin D
This will influence both sleep quality and quantity. Studies show that Vitamin D deficiency is associated with less sleep overall and also, with more disrupted sleep.
You can get your daily dose of vitamin D through exposing the skin to sunlight. You can also find small quantities in oily fish, egg yolks, and fortified foods.
Melatonin is a kind of hormone naturally produced in the body. It helps determine sleep and wake cycles. Melatonin levels usually rise in the evening, remains high during the night, and drops in the early morning.
It is present in meat, grains, and fruit and vegetables. It’s also a supplement used to treat jet lag and insomnia.
Iron deficiency can lead to restless leg syndrome. This is when people feel they constantly have to move their legs when they go to bed, making it hard to fall asleep. Women who are iron-deficient tend to have more problems sleeping.
You can try eating iron-rich foods such as liver, nuts, dark chocolate, beef, lamb, beans, whole grains, and dark leafy green vegetables, or you can buy iron tablets.
Calcium helps the brain use the amino acid tryptophan to manufacture melatonin, which induces sleep. It also strengthens bones and teeth. This explains why a glass of warm milk is thought to help you get to sleep, as dairy products contain both tryptophan and calcium.
Magnesium is known for its ability to cure insomnia. It helps you release tension and relax, preparing you for sleep. You can find magnesium in dark leafy greens, nuts, seeds, fish, beans, and whole grains. This helps decrease the stress hormone cortisol that can keep you awake.