| Vitamins and Minerals Can Improve Sleep | | | | periods of rapid eye movement (REM) sleep, the |
| Taking proper vitamins and minerals may prevent | | | | researchers suggested. |
| trouble falling or staying asleep. Too much copper, | | | | P. Chan et al. investigated the safety and efficacy |
| especially if taken prior to bedtime, may increase | | | | of vitamin B complex capsules in a double-blinded, |
| the occurrence of nightmares by over-stimulating | | | | placebo-controlled study in elderly patients with |
| the creative areas of the brain. Foods, such as | | | | severe nocturnal leg cramps. After three months |
| grapes and chocolate, contain high levels of | | | | of the study, 86 percent of the patients taking |
| copper. As a result, cutting back on these foods | | | | vitamin B had prominent remission of leg cramps, |
| prior to sleep may help. | | | | whereas the placebo group experienced no |
| Calcium, on the other hand, can help alleviate | | | | difference. The frequency, intensity and duration |
| restlessness. A glass of warm milk at bedtime | | | | of nocturnal leg cramps were reduced. Vitamin B |
| may help with relieving muscle cramps. For those | | | | complex is a relatively safe and effective |
| who are lactose intolerant, taking a daily vitamin | | | | alternative, which clinicians should consider in the |
| that offers a therapeutic dose of calcium may be | | | | treatment for nocturnal leg cramps. |
| a good choice. However, according to a study | | | | Other studies suggest that vitamin B12 may |
| described by Dr. Carman et al., calcium | | | | maintain the homeostasis of sleep and/or wake |
| supplements may slightly intensify agitation in | | | | cycles, improve the sleep quality and increase |
| psychotic patients. Vitamin D may also trigger | | | | alertness in a work environment. |
| such symptomatology. | | | | Sleep deprivation has been associated with a |
| A magnesium deficiency can detract from getting | | | | reduction in niacin, and one of the manifestations |
| a full, deep sleep. Symptoms may include waking | | | | is also seen with pelagra-dermatitis. Therefore, for |
| up at the slightest noise, and sleeping additional | | | | those individuals who lack appropriate sleep hours, |
| hours during the day. Diabetics are especially | | | | a dose of niacin could help alleviate potential |
| prone to magnesium deficiency. They can acquire | | | | problems. |
| the magnesium they need through natural | | | | Restless legs syndrome (RLS), a neurosensory |
| sources, including nuts, broccoli, spinach and fish. | | | | disorder, has been associated with iron deficiency |
| Every cell in the body needs the B vitamins (B1, | | | | anemia. Thus, RLS is often treated with iron. |
| thiamine, B2, riboflavin, B3, niacin, B5, pantothenic | | | | Reduced serum folate levels have been |
| acid, B6, pyridoxine, B7, biotin, B12, cobalamine, | | | | associated with pregnant women with RLS. |
| and folic acid, folate)-particularly nerve cells. This is | | | | Serum ferritin and folate levels during pregnancy |
| best exemplified by folate (the most common | | | | should be reviewed to minimize the complaints of |
| nutritional deficiency in the world). Women who | | | | restless legs, and to promote more healthy sleep |
| are pregnant must have folate to avoid neural | | | | and better daytime alertness during pregnancy. |
| tube defects in their offspring. Vitamin B | | | | Overall, a healthy equilibrium and functioning body |
| deficiency manifests itself in neurologic disorders, | | | | requires vitamins and minerals to perform |
| and thus, in sleep problems and muscle weakness. | | | | efficiently. If your body has increased stresses |
| Vitamins B12 or B6 can also help in the | | | | (smoking, overweight, emotional stress, etc.), then |
| therapeutic plan for depression. | | | | it likely requires increased antioxidants and other |
| Ebben et al., investigated the effect of pyridoxine | | | | bio-available nutrient supplements to function at its |
| (vitamin B6) on dreams in a placebo-controlled, | | | | fullest. |
| double-blinded study. The researchers examined if | | | | Always remember, too, that the body needs |
| vitamin B6 increased dream vividness or the | | | | adequate water. The simple concept of refreshing |
| ability to recall dreams. A dozen college students | | | | our bodies with essential H2O is one that is often |
| participated in three treatment conditions | | | | overlooked. The "8 glasses of water a day" will |
| (ingesting either 100mg B6, 250mg B6, or a | | | | allow the vital organs to work at their best. The |
| placebo prior to bedtime) for a period of five | | | | end result is to feel much better both in the |
| consecutive days. | | | | daytime and at nighttime while sleeping. |
| Findings showed a significant difference in | | | | In the end, make certain that the vitamin and |
| dream-salience scores (measures included | | | | mineral supplement is manufactured with USP and |
| vividness, bizarreness, emotionality, and color) | | | | GMP quality, and contains appropriate amounts of |
| between the 250mg condition and placebo. | | | | nature's sleep ingredients like magnesium, calcium, |
| Vitamin B6 might increase cortical arousal during | | | | vitamin B complex, and antioxidants. |