Want to Kick Anxiety out and Have a Peaceful Sleep? …Vitamins Can Help out
Are you not getting enough sleep? Do you think anxiety and stress are making your life vulnerable? Are you looking for some safe and easy solution to get quality sleep and to live a stress-free life? We are living in a fast world where stress is everywhere including both in personal and professional life. A stressed mind can encounter a lot of problems. The same is applicable to sleep. Without quality sleep, you will not be able to lead a healthy and active life.
According to research reports, around fifty percent of the Americans face sleeping problem at some point in their lifetime. Now Sleep problems and anxiety are pervasive. Moreover, the chronic sleeping disorders and anxiety can cause a lot of health complications including cognitive health, impaired immunity, and mental health. With this problem, you will not be able to concentrate on anything. Both your professional and personal life will be in trouble. More importantly, long-term sleeping disorders and severe anxiety can be fatal.
Sleeping is not just lying on a bed with closed eyes for seven to eight hours. Even if you spend your night on your bed without quality sleep, you will develop many physical and mental problems. The quality of sleep is important for your well-being. Six hours quality sleep is better than eight hours interrupted sleep.
During the sleeping time, your brain goes through two types of conditions: REM sleep and non-REM sleep. REM sleep is related to Dreamtime and non-REM sleep is deep and quality sleep. Non-REM sleep will help you to strengthen your immunity and it will keep your brain healthy and sharper as well. But REM sleep will make you physically and mentally week. There will be anxiety, stress, depression, and lack of concentration.
But you can improve the condition by adding some supplements and vitamins in your diet. Vitamins can help you to sleep better and to reduce the anxiety significantly. You just need to know which vitamins you should take to improve your sleep condition while reducing the stress. In the following article, we will discuss vitamins for sleep and anxiety. You will come to know about 16 useful vitamins that you can take to improve your sleep quality and that will ultimately help in anxiety.
Vitamins for sleep and anxiety
One of the major causes of the sleeping disorders, depression, and anxiety is a low serotonin. Serotonin is a neurotransmitter that helps in different functioning of your body including relaxation, sensory perception, mood, temperature regulation, and sleep modulation. If your body has low serotonin, there will many complications. It can cause insomnia, depression, anxiety, and enhanced brain perception. In that condition, you can increase serotonin levels to improve your sleeping ability and to alleviate anxiety.
Your body gets serotonin from vitamin B6, tryptophan, amino acids, and 5-HTP. Tryptophan will be converted to 5-HTP to make serotonin. You can also take 5-HTP supplements and L-tryptophan to boost serotonin levels.
2. Vitamin D
As supported by study reports, deficiency of vitamin D can lead to depression and sleeping disorders. If you take high doses of vitamin D, you can notice significant improvements within a couple of weeks. Vitamin D deficiency is common in modern days as now people spend more time indoors. We also protect our skin with clothing and creams. As the result, we do not get an adequate amount of vitamin C and that causes vitamin D deficiency. Depression rates are increasing since the last couple of years due to the deficiency of the Vitamin D. There is a potential connection between vitamin D and depression. Vitamin D has a great impact on your brain as it helps in generating tyrosine hydroxylase that works to convert tyrosine to serotonin ultimately.
Besides, vitamin D deficiencies are related to sleeping disorders. If you take Vitamin D supplements, you can fight against both the anxiety and sleeping problem. High dose is recommended to get more benefits. But it is always suggested to take the permission of your doctor if you are planning to take high doses.
Magnesium has an important role in hundreds of biochemical reactions in your body. It affects both your physical and mental ability. Magnesium manages your muscle relaxation. If you have this deficiency, then you can experience stiff muscles and pain. Besides, it creates ATP that is used by tissues in your body, especially in your brain. The magnesium deficiency will affect your brain function. The deficiency can cause elevated anxiety.
You can take the magnesium supplement to get relief from symptoms. It can help to improve your sleep quality by relaxing your mind and muscles. Regularity is important to improve sleep quality and to get long-term benefits.
In addition, sleeping disorders can also lower your magnesium levels. Another thing is that B vitamins promote proper utilization of the magnesium. You can take B complex formula to improve the performance. You can also take glycinate, Magnesium citrate, chloride, and taurate to get adequate amount of the magnesium.
Human body creates melatonin. It helps in the quality sleep and mind relaxation. But some bodies are not able to create an adequate amount of the melatonin. This deficiency can cause anxiety as well as the sleeping disorders. But you can overcome this condition by taking melatonin supplements. In the current condition, melatonin products are easily available to elevate the levels and to help the users to get an adequate amount to improve sleeping conditions. You can take these supplements regularly to improve your sleep, to ease depression and anxiety, and to regulate the circadian rhythms. Different types of the supplements are available. You just need to choose the best product to get maximum benefits.
Rhodiola has been used for medical purposes since ancient times. It is popularly referred as the golden root and has been used in traditional Chinese medicines. Now medical researchers find it helpful to treat anxiety and sleeping disorders. It supports the emotional well-being that will help to fight against depression. Besides, it will boost your energy levels and will prepare your body to accept the stress in a positive manner. It is also known to improve the focus and mental energy. You can also take this to sleep better.
6. Fish Oil
Fish oil comes with a number of benefits. It can help you to get a healthy body and healthy mind. It can promote fitness as well. In addition to the above, it can help to fight against depression. It has omega-3 fatty acid that is directly linked to your mood. Omega-3 is the basic building block of your nervous system and brain. If you take fish oil regularly, it will help to maintain a healthy level of your cognitive function. It will contribute to quality sleep and relaxation. Fish oil supplements are easily available in current market. You can take them to improve your sleep quality and to stay young and active.
Many of us know the benefits of lactium. In fact, you might have noticed the benefits since early years of your life. People drink a glass of milk before going to bed to get a quality sleep and to fall in sleep fast. The reason is that milk contains lactium that helps us to sleep fast. Besides, Lactium can help to reduce anxiety and to feel calm. It is considered best for the anxiety–related sleeping disorders. You can drink milk to get the required amount of lactium. You can also consider taking supplements.
You might have heard that Vitamin B12 is very helpful to boost your energy levels. It also helps in positive mind. You can get same benefits from B-complex. It can be very effective for your mental health. It can work as an energy booster as well. It can help to keep your mood stabilized and lifted. B-complex contains a number of vitamins including biotin, riboflavin, thiamine, niacin, pyridoxine, pantothenic acid, and cobalamins. With this supplement, you can have the benefits of Vitamin B1, Vitamin B6, Vitamin B5, Vitamin B3, and Vitamin B2. All these vitamins will keep your brain relaxed and stable and will also help in sleeping.
Iron deficiency can also lead to sleeping disorders and anxiety. You can take iron rich food including nuts, dark chocolate, lamb, beef, whole grains, beans, and dark leafy green vegetables to get an adequate amount of iron. You can also consider taking iron supplement if you are not able to get sufficient amount iron from your food. It will help both in the sleeping disorders and anxiety.
Calcium works as a natural relaxant. It has a great calming effect on your central nervous system. With an adequate amount of calcium, you can expect a quality sleep. But a minor deficiency can lead to insomnia and muscle tension. Moreover, calcium is considered best to reduce the symptoms of the anxiety.
You can get poor sleep even the depression from low calcium levels. The poor absorption will cause the similar condition. For proper absorption of calcium, you will need Vitamin D and magnesium. You will get calcium from the dairy products including cheese and milk. These are known as the best source of calcium. Some other sources are nuts and seeds, seaweeds, oranges, beans, soy milk, and broccoli. You can take also calcium supplements if required.
11. Licorice root
Licorice root is best for anxiety. If nothing is helping you to get relaxation, you can take this root to get an immediate result. It will regulate your adrenal glands. These are the stress glands and cause stress. These glands release two types of hormones: cortisol and adrenaline. These hormones are responsible for any type of stress. The licorice root will slow down the production of these hormones and it will help to fight against depression and to get quality sleep.
12. ST. JOHN’S WORT
It is an age-old but effective remedy for mood disorders and anxiety. It will help to lift low mood and will offer a great feeling of contentment and optimism that will ease anxiety. But if you are taking this to treat anxiety, you should talk to your doctor first, especially if you are on medication for any chronic disease. Besides, it might not work well with some antidepressant drugs.
Ashwagandha is known as the mood-boosting supplement. It is an Ayurvedic ingredient that has been used in the medicines to treat different medical conditions. It works as an adaptogen that is a natural substance that will help your body to balance with stress. In addition to stress, it can promote relaxation and sleep. Even the study reports support the use of Ashwagandha to treat stress and anxiety. It has an impact on the cortisol stress hormone and has an ability to offer a positive response to anxiety.
You might know that probiotics are very effective for your digestive health. It is helpful to strengthen your immunity as well. But a few people know that probiotics has a great impact on your mental health. With a healthy amount of the gut bacteria, you can expect a healthy response to the anxiety. Besides, it will promote cognitive function and mental health. You can take probiotics regularly to boost both your gut and mental health.
Have you ever heard about Passionflower? Do you know that it is great for sleeping disorders and anxiety? This herb will increase GABA levels in your brain. As the result, your nervous system will relax with the reduction of your brain activity and that will decrease stress and anxiety. If you are suffering from sleeping problems, you can take this to improve the condition. It is available in different forms including extracts, tablets, tinctures, or teas.
This flower was used in America and Europe to calm hysteria and to cure mental problems, especially mood issues. Now, it is used to cure sleeping disorders and anxiety. With more GABA in the system, you will be more relaxed. You can take it with Ashwagandha and valerian root to maximize the benefits.
16. Valerian root
This root has a specific chemical component that is considered very helpful to treat anxiety. The acid known as the valeric acid will translate into GABA to regulate the activities of your brain’s neurons. It will help to reduce anxiety and to improve your sleeping conditions.