Trouble Sleeping? It Might Be a Nutrient Deficiency
By Sara Butler
Not everyone slips off to sleep effortlessly. In fact, according to the Centers for Disease Control and Prevention, over one-third of Americans get less than seven hours of sleep per night. Sleep deprivation is a big issue because it has been linked to chronic health problems such as heart disease, diabetes, and high blood pressure. There are many reasons you may not get enough sleep at night. One of them might just be a deficiency in a nutrient. Here are a few of the nutrients that can help you sleep better at night and the foods you can find them in.
Zinc
Zinc is crucial to the optimal functioning of your body. It helps you to absorb nutrients from the foods you eat and also assists your body in cellular repair and growth. Zinc and it's close friend magnesium help your body to produce melatonin, a hormone that helps to regulate your sleep cycle.
Zinc is something you must eat each day because your body doesn't store extra. You can find zinc in seafood (oysters and shrimp are very good sources), beef, beans, nuts, seeds, and lentils. Whole grains such as quinoa, as well as foods such as dairy, eggs, and potatoes are also good sources of zinc. You can even find it in dark chocolate and fortified breakfast cereals.
Magnesium
Magnesium is a nutrient that wears many hats when it comes to your body processes. It plays a role in metabolism as well as the growth of cells and bones. If you have a gastrointestinal disorder such as celiac disease or Crohn's, then you need to worry about your body's ability to hold on the magnesium you eat. People with GI disorders can have issues with low magnesium and that can lead to sleep issues since magnesium helps your mind to slow and promotes feelings of sleepiness.
Finding foods that are a good source of magnesium isn't difficult. Foods such as pumpkin seeds, black beans, peanut butter, almonds, spinach, and edamame are all excellent sources.
Vitamin B6
Vitamin B6 is another nutrient that helps your body to create the sleep hormones melatonin and serotonin that influence your sleep and wake cycles. Again, people with gastrointestinal disorders can have trouble retaining the Vitamin B6 their body needs for healthy sleep, as do pregnant women and those who consume a lot of alcohol.
You can find Vitamin B6 in foods such as meat, starchy vegetables, non-citrus fruits, and fortified cereals. Bananas are a great source, as are sunflower seeds and oatmeal.
If you have trouble getting to sleep, then it might time to examine what you're eating!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Sandy, Utah.