Curing Insomnia with Vitamin and Minerals

Poor eating habits or a general lack of important nutrients can lead to sleeplessness or chronic insomnia. It is indeed true that we are what we eat and it turns out that in this case, what we consume does affect the quality of our sleep. Therefore, the importance of maintaining a balanced diet cannot be stressed enough.

We will now examine the vitamins and minerals that can assist in battling insomnia. Be mindful however that you will probably not witness changes until you have consistently taken your vitamins and minerals over a course of two or more weeks. Additionally the rate of vitamin absorption also slows down with age.

Vitamin B Complex

It is in your best interest to get the required amount of B Vitamins. However some are particularly effective in promoting a restful sleep. They are as follows:

Vitamin B3 (niacin): This vitamin plays a vital role in keeping tryptophan ( a sleep inducing amino acid) at the required level. It helps you to fall asleep easily and lowers the likelihood of restlessness during the night.

Vitamin B5 (pantothenic acid): is a stress reducer and a lack of B5 can result in constant wakefulness and resultant tiredness.

Vitamin B9 (folic acid): is highly required since a lack of this vitamin usually results in insomnia.
Vitamin B12 (cobalamin): helps you to fall asleep and regulates the circadian rhythm or sleep pattern.

Please note that if you smoke, drink or use contraceptives you are more inclined to absorb these vitamins more rapidly and you will need to increase your dosage.

You may get B vitamins from molasses, potatoes, bananas, fish, turkey, liver, liver oil and nutritional yeast. However B Vitamins can also increase the energy levels in some individuals and so you should consider taking them for a week or more and specifically two hours before bedtime in order to determine how your body responds to it.

Calcium

Calcium relaxes you and is necessary for blissful sleep. The smallest hint of calcium deficiency will lead to stiff muscles and insomnia. Calcium can be found in dairy products, nuts, oranges, broccoli, eggshells and some fortified food or beverages. This is best taken with Magnesium and Vitamin D since both are necessary for effective absorption.

Magnesium

If your magnesium levels falls below that which is necessary then it will negatively affect your central nervous system. Magnesium can be found in grains, molasses and kelp.

Copper and Iron

There is evidence of a direct correlation between copper and iron deficiencies and insomnia. However it is important that you do not take more than the required dosage as this will have adverse effects.

Melatonin

Melatonin is a hormone that sends a message to the brain that it is dark and time for bed. Some physicians however, are reluctant to prescribe it because it functions as a hormone but there is currently no proof that taking it is harmful. Nevertheless, you should take it in low doses and desist from taking it on a regular basis.

Essential Vitamins For Insomnia Prevention

Essential Vitamins to Treat Insomnia

Insomnia is a disorder wherein an individual will experience difficulty sleeping. This can lead to several health problems as lack of sleep will severely decrease your body’s immunity and will also affect you mentally as it can dull your senses and reflexes. Caffeine, stress and alcohol are the common causes for this disorder and by avoiding these and having a healthier lifestyle you can avoid developing sleep disorders. In order to further help prevent this disorder from affecting you there are vitamins that you can take as well.

Vitamin A

Vitamin A is an essential vitamin for our body as it helps promote healthy teeth, skin, bones and mucous membrane. Studies have also shown that Vitamin A is a major factor in healthy brain functions such as sleep quality and memory. We can obtain Vitamin A by eating meat, eggs and milk to name a few. Vitamin A supplements are available in drugstores but it is important that you do not exceed the proper dosage as it can lead to some unwanted side effects.

Vitamin B12

When it comes to our body’s red blood cell production and metabolism it is Vitamin B12’s time to shine. It has been proven in studies that Vitamin B12 deficit can lead to sleep disorders, weakness and anemia.

Doctors recommend 3mg of Vitamin B12 daily will help improve sleep, mood and concentration. Vitamin B12 can be obtained by eating shellfish, eggs, meat and milk.

Vitamins C and Vitamin E

Vitamins C and Vitamin E are essential to the body as it helps boots immunity and are effective antioxidants to help flush out free radicals from inside our body. Vitamin C helps relieve a person of oxidative stress which is found in sleep apnea patients. Vitamin C and E supplements can help improve the quality of sleep a person gets and assist in balancing a healthy sleep pattern. However, it is important to keep in mind that overdosing on Vitamin C can cause diarrhea and stomachache while excessive intake of Vitamin E may be fatal. Vitamin C is naturally obtained by eating citrus fruits and leafy vegetables. Vitamin E can be found in nuts, corn and wheat.

Vitamin D

Vitamin D is an important vitamin that helps promote growth and strengthen bones. Lack of proper Vitamin D in the body can lead to sleeping disorders. In order to prevent this from happening it is important that we include dairy products and sea foods to our diet. Our body can also produce Vitamin D from being exposed in sunlight. For those who do not have the luxury of enjoying the sun’s rays as often as they want there are Vitamin D supplements available in health and drugstores.

Keep in mind that as is the case with other vitamins, over dosing can lead to side effects such as muscle pains and kidney stones.

Insomnia can be avoided by eating healthy and proper exercise. These are the essential vitamins our body needs and it is important that are able to maintain healthy levels to not only prevent insomnia but also stop other ailments from developing.

Dopamine and Insomnia

Insomnia is a condition that can affect all aspects of your life. The lack of sleep will inevitably leave you drained both physically and mentally. It will affect not only your personal life but also you professional and social life as well. This is a serious condition that can leave a person at such an adverse state and must be treated as soon as possible.

Insomnia

Insomnia is a condition wherein a person experiences sleeplessness or lack of proper sleep. Based on a current study, this is one of the most common disorders that physicians encounter. Insomnia can be diagnosed by using the DSM-4 TR book and by taking into account the person’s statements about his own difficulties in sleeping and basing it off a set of criteria. As there are several types of insomnia it is essential that doctors are able to differentiate which one the patient has in order to develop the proper treatment strategy.

Sleep Disturbance and Sleep Disorder

Difficulty sleeping does not always mean that the person has insomnia. It can only be called a sleeping disorder once it starts affecting you mentally and physically. Insomnia is usually caused by stress, intermittent insomnia for example is a type of insomnia that usually lasts for a week and can be treated by natural means such as relaxation methods and medication. When it comes to more serious types of insomnia that lasts more than a month, medical intervention is necessary once the cause of the disorder has been discovered.

What are the Causes of Insomnia?

Insomnia can be caused by a variety of reasons. It can be caused by taking stimulants that have caffeine or it can also be caused by physical ailments that cause pain and discomfort. Another factor in the cause of insomnia could be psychological such as bipolar disorder, stress and depression. Psychological causes are seen to be the biggest detriment as it will usually take more time to treat. Environmental factors can also be the cause for sleep disturbance such as outside noise and temperature.

Insomnia and the Dopamine Effect

There is a connection between the level of dopamine and sleep. Dopamine levels will have some massive effects on the human mind and body depending on its production. Low level of dopamine can cause depression and dulled concentration while high levels of dopamine can make the person feel hyper. Dopamine is currently being studied as one of the causes of insomnia as imbalance with this neurotransmitter can have some negative effects on the body, with one major side effect being sleep disorder. However, it does show some positive elements.

Reversing the Dopamine Effect

Medications that contain dopaminergic ingredients can be prescribed to patients who are suffering from sleep disorder. Depending on the type and cause of insomnia, this medication can help the person acquire some much needed sleep. However, as stated earlier it is important to know what triggers the particular bout of insomnia.

Using dopamine agents may also backfire if the cause is diagnosed incorrectly. In this instance, doctors will prescribe standard sleeping pills. Dopamine is still being researched today on how it affects insomnia, it may hold the key to one day beating this disorder but it is still a long hard road ahead.

Insomnia During Pregnancy

Insomnia Cure Guide: Pregnancy and Insomnia

Pregnancy is a delicate stage in a woman’s life as well as the child she is bearing. The third trimester is undoubtedly the most stressful as you will be checking if everything needed has been bought for your soon to be new member of the family, ensuring that your home is perfectly safe and getting yourself mentally and physically ready for delivery.

One factor that adds to a woman’s stress during pregnancy is pregnancy insomnia. Insomnia is in fact quite common with pregnant women but that does not mean we should let the pressure that lack of sleep can cause to anyone, especially to a woman in her pregnancy, let it run its course unabated.

What Causes Insomnia with Pregnant Women?

Studies have shown that most pregnant women suffer from some sort of sleep disorder. Of course, the primary cause that is usually pointed out is hormonal imbalance. Pregnant women are prone to mood swings due to their hormones acting up but this can also have an adverse effect on their sleep.

There is also the issue of anxiety of having a baby for the first time which will no doubt be a huge factor for loss of sleep. Due to their pregnancy, women avoid sleeping pills as it might have a negative effect on their child. This is why it is vital for them to have access to natural sleep disorder remedies.

Natural Remedies and Methods for Pregnancy Insomnia

A good first step to take is by making sure that you are at ease when you lie down on the bed as this helps your mind and body register that it is time to sleep. You can also perform some relaxation techniques before bed time. A nice bubble bath will do nicely and why not include aroma therapy oil as well as it will help you calm your mind and body.

If you still find yourself unable to sleep while lying on the bed then you should get up as there is no point in forcing yourself to sleep. Why not grab a book for some light reading or just walk around the house for a couple of minutes to get your mind off the fact that you are having difficulty sleeping.

However, if you still find yourself unable to get some shut eye then why not listen to something soothing. A lot of people love the sound of white noise when sleeping, others like the sound of rain and some want to listen to audio books. It is up to you and you can easily download apps from your smart phone that enable you to listen to relaxing ambient sounds.

If you still find that you are still having some difficulty sleeping then you might want to consult your doctor to prescribe you some safe sleep disorder medications. There are several herbal remedies used to treat insomnia found in your local drug store but remember to always consult your doctor first.

It is important for pregnant women to ensure their safety as well as their child. Do not always resort to medications, especially over the counter drugs, to help treat your pregnancy insomnia. Make sure if you are going to take sleeping aid medication that they are perfectly safe for you and will have no adverse effect on your child.

Insomnia and Weight Gain

The question: I’m concerned my insomnia may be causing my weight gain. Can this be verified? Can your diet influence the quality of your sleep?

The answer: Yes there is substantial data that points to a correlation between a lack of sleep and weight gain and this is especially true when it comes to packing on those extra pounds in the abdominal region. Research has shown that when you do not get sufficient rest your body’s metabolism slows and it secretes hormones that increases your appetite causing you to eat more.

Interestingly, sleeplessness also increases cortisol which is also known as the stress hormone. If this hormone is consistently secreted then it is likely to lead to fat build up around the abdominal lining. Even though the findings indicate that insomnia can result in weight gain. This however, may not necessarily be the case, because there a myriad of factors that may also be responsible. Your calorie intake, the food you eat, the portion that you eat, when and how often you eat, all play crucial roles in determining whether or not you will witness an increase in you body mass index.Nevertheless, chances are you may however need to change your diet. First of all, you should examine how much caffeine you consume on a daily basis.

Consuming more than a few cups can leave you hyperactive as your nervous system becomes overactive and this can lead to insomnia.

In fact even a few cups of caffeinated coffee can contribute to sleeplessness because caffeine reduces the effectiveness of adenosine a sleep inducing chemical found in the brain.I would therefore recommend that you refrain from having caffeinated drinks at least eight hours before you retire. In fact, it would be in your best interest if you could eliminate caffeine from your diet. However, if this is much too great a feat for you to achieve,then reduce your daily intake to no more than 200 milligrams of caffeine.Alcohol consumption can also throw your sleep cycle out of sync and can result in you being up at some odd hours at nights. Eliminate alcohol for a week or two and see if this will stop your insomnia.

If you are struggling to have a good night’s rest then that late night meal could very well be the culprit. Be sure to give yourself at least a three hour window before you tuck yourself in and be mindful that a large serving,especially one that includes a lot of fat will come back to haunt you after the clock strikes midnight.

Have a protein rich breakfast and lunch since the dopamine will keep you active and mentally agile but keep away from a protein rich diet at night. Lastly, do not consume fluids within two hours of going to bed so that you will not be prematurely awakened by primal urges.If you still struggle with insomnia after following this dietary regime, then you should seek medical advice in order to pinpoint the direct cause. Good luck!