The large majority of us equate a good night’s sleep with being in our beds at a reasonable hour, and then waking at the normal time. Sadly, even those that head to bed early in the anticipation of getting eight hours of shut eye or more, often wake up feeling tired and with a severe lack of energy. Much of this is due to the fact that most of the time spent in bed is taken up by tossing and turning, and not really slipping into a deep enough sleep for the body and mind to rest. So, even if you feel that you’re getting good sleep, you’re actually probably not coming close at all.
So, more than ever, actual sleep quality is of the utmost importance. A lack of the right kind of sleep can drastically raise the likelihood of illnesses like heart disease, stroke and even depression. There is also a heightened risk for weight gain when sleep cycles, circadian rhythms and sleep patterns are not following a regular pattern.
If you are one of the unfortunate many that has frequent issues with getting good quality sleep throughout the night, there are some compounds and nutrients that you need to increase in your daily diet that aid in better sleep.
The daily recommended amount for optimal sleep is about 700 milligrams each day. Because magnesium is used in so many of the body’s enzymatic processes, having less than adequate amounts in the body means the body is more susceptible to stress, and stress is often one of the leading causes of insomnia and breaks in deep sleep cycles.
Often taken to help relieve restless leg syndrome (RLS) and nighttime cramping, potassium also has the ability to keep the heart beating in a nice, smooth rhythm, especially during the time you are sleeping. A daily dose of 200 milligrams or more can really help you to drift soundly off to sleep.
Melatonin is naturally produced by the body, but typically only when deep and sound sleep is achieved. So, if you’re having trouble getting good sleep, it’ll be hard for the body to produce this on its own. Often consumed in supplement form, just three milligrams of this compound is enough to help you stay asleep for as long as necessary in order to feel revitalized upon waking.
Many issues with sleep are directly connected to the amount of vitamin D that is taken in by an individual on any given day. Vitamin D levels within the body control everything from mood to brain function. For most of us, simply stepping outside and soaking up the sun is enough to get us going; but if a severe deficiency is the issue, supplementing for vitamin D is highly recommended.
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