Vitamins For Lack Of Sleep

Introduction

Definition of lack of sleep 

After a long day of work, don’t we all crave a good and peaceful sleep? Sleep is an essential activity that involves a decrease in the work of mental and physical functions. It aids our body in resting after a long and stressful day and repairs and rehabilitates the worn-out parts. Sometimes, when we are stressed about something or have too much work to complete due to a deadline, we pull an all-nighter and do not sleep. For adults over the age of eighteen, the recommended duration of one sleep cycle is 7-8 hours.¹

Prevalence of sleep deprivation 

Sleep deprivation is a condition that follows a prolonged period of lack of sleep. Sometimes, it is linked with mental health disorders or underlying diseases like heart disease, kidney disease, diabetes, obesity, etc.¹

A person who has not slept well the previous night would have erratic behaviour, act cranky, lack concentration, and so on. This condition is ubiquitous today because of changing lifestyles and the increasing workload. Sleep deprivation for a long time would eventually lead to insomnia. 

Importance of addressing sleep issues

It is imperative to address sleep-related issues because the duration of sleep is what the body uses to replenish itself and prepare the mind for the next day. A lack of sleep would only lead to more stress and clashes with work and studies. The entire day schedule would be ruined as a result, which further leads to irritable behaviour and other health issues. 

Role of vitamins in improving sleep

It is essential that the food we eat is enriched with nutrients and that they are balanced. Vitamins and minerals are chemical compounds from the plants and animals we include in our diet. These are substances required in small amounts, but their functions are significant. 

They are required for proper cell activity, growth, and development. For better understanding, research shows that vitamins are connected with sleep. It states that vitamin D takes part in certain metabolic pathways that produce a hormone called melatonin, which controls an individual’s sleep and sleep cycle, also called the circadian rhythm.²

Common causes of sleep deprivation

Stress and anxiety

Haven’t we all felt the pressure the night before an important examination? Imagine the season of examinations and having to complete half a math book for a final exam happening tomorrow, and time is ticking down. Stomach jumping, sweating, and the stress of finishing studying would all amount to anxiety and stress and would result in sleep deprivation.

It is also said that because of sleep deprivation, an increase in stress hormones, for example, cortisol, is seen, which disrupts sleep.³

Poor sleep habits

Our daily diet also plays a role in controlling sleep. People who consume too much alcohol or caffeine tend to have sleep issues. So what caffeine does is it blocks adenosine receptors. When we are awake, there is a chemical called adenosine that promotes sleep. This is the reason why we tend to stay awake after drinking coffee.⁴ Alcohol, although decreases the activity of the central nervous system, when consumed in excess, also leads to difficulty in sleeping. It is said that excess alcohol reduces sleep by 39.2%.⁵

Medical conditions

Medical conditions also equally play a part in lack of sleep and issues of sleep deprivation. Some of the issues include cardiovascular disease, respiratory conditions, thyroid problems, kidney diseases, musculoskeletal diseases, mental health disorders, etc.⁶ Even Alzheimer’s Disease and cancer are causes. 

Impact of sleep deprivation on health

Physical health consequences

Without a doubt, a lack of sleep affects an individual’s physical health greatly. Some of the consequences are: 

1. Weakening of the immune system
2. Weight gain: A decrease in sleep leads to the rise of a hormone called ghrelin, which the stomach produces and secretes. Ghrelin technically tells you that it is time to have food when your stomach is empty⁷
3. Gastrointestinal issues: Lack of sleep results in high-stress levels. Due to this, there are microscopic inflammations created in the bowel region⁸
4. Because an individual experiences episodes of lack of sleep, their attention span, concentration, and reflexes are slow and scanty. These issues can lead to accidents and injuries

Mental and emotional implications

1. Anxiety: We have all felt anxiety at some point. Some of the symptoms associated with anxiety are tense muscles, sweating and trembling, gastrointestinal distress, fatigue, irritability, cognitive impairment, poor concentration, etc⁹
2. Poor emotional regulation: Sleep deprivation results in the failure of the limbic system.¹⁰ The limbic system is the region of the brain that is involved in emotional and behavioural responses.¹⁰
3. Psychiatric disorders: The medications for certain disorders categorised under psychiatry such as schizophrenia and restless leg syndrome.

Cognitive performance and productivity

The Decreased sleep of an individual leads to an erratic performance the next day. It reduces the power of concentration and alertness, thereby slowing down the thinking capacity of the individual.¹¹ It has been shown in studies that even metabolic function is affected along with cognitive abilities. Disturbances have been noted in the hippocampus, amygdala, and prefrontal cortex, which are regions of the brain that work together to regulate memory, learning, and emotion.¹²

Understanding vitamins and their role in sleep improvement

Overview of vitamins

Our body requires several nutrients to carry out metabolic activities every day. Our diet consists of macronutrients that are required in large quantities, such as carbohydrates, fats, and proteins, and micronutrients that are required in small quantities, such as vitamins and minerals. 

Vitamins and minerals are essential classes of nutrients that play vital roles in keeping our body working well. Vitamins are organic compounds, whereas minerals are inorganic elements found in soil and water. Types of vitamins include A, D, E, K, C, and B-complex, and some examples of minerals are iodine, phosphorus, magnesium, potassium, etc.¹³

How vitamins affect sleep quality

A deficiency of any of these results in diseases, like in the case of a vitamin C deficiency, the disease caused is scurvy. It has been shown that vitamins affect sleep quality and the duration of sleep. For example, vitamin B6, vitamin B12, vitamin C, vitamin D, and vitamin E could lower sleep quality and duration. 

An excess level of vitamin B6 in the body can cause insomnia.¹⁴ Some side effects like nausea, muscle cramps, and diarrhoea have been noted as well.

But why does this occur? Vitamin B6 is known to synthesize a hormone and neurotransmitter called dopamine. Dopamine is released when we achieve something and feel motivated and happy. That feeling keeps us awake!¹⁵

Best sources of sleep-enhancing vitamins

It has been stated that vitamin B12 is one of the sleep-enhancing vitamins. This vitamin, a part of the B-complex vitamins that are water soluble, plays an important role in the production of melatonin, a hormone that induces sleep and keeps our circadian rhythm in check.¹⁶

Vitamin B12 is also known as cobalamin and is an important compound that is required for our body. It is commonly found in food of animal origin such as milk, fish, poultry, meat, eggs, etc. It is also found in bananas.

Key vitamins for improving sleep

Vitamin D

Vitamin D, or calciferol, is a class of fat-soluble vitamins. Vitamin D is also synthesised by our body when the ultraviolet (UV) rays from sunlight react with melanin, the compound that gives us our skin colour, on our skin. It has many important functions, such as reducing inflammation in the body, immune system function, glucose metabolism, and cell growth. 

• Role in regulating sleep-wake cycle

As mentioned earlier, vitamin D plays a role in melatonin production, which regulates the circadian rhythm. Some studies suggest that Vitamin D Deficiency (VDD) has been associated with decreased and scanty sleep cycles, although a shred of more concrete evidence is still under research to prove this statement.²

• Sources of vitamin D

Food sources of vitamin D include the flesh of fatty fish like trout and salmon, which is deemed to be the best source. Mushrooms, egg yolks, and milk and their by-products are other sources.¹⁷

Vitamin B6

The active form of vitamin B6 that is involved in metabolism is called pyridoxal 5’-phosphate. It is an important co-enzyme, which means that hurries up many important reactions in our body by being a catalyst for amino acid, lipid, and glucose metabolic reactions.

• Influence on melatonin production

It has been shown that injecting vitamin B6 into the body increases the biosynthesis of melatonin.¹⁸ As we know, melatonin is key in regulating our sleep-wake cycle. Melatonin is produced by a tiny gland in the brain called the pineal gland.

• Food sources rich in vitamin B6

Some of the food sources rich in vitamin B6 are milk, chickpeas, poultry, papayas, oranges, bananas, and fish like tuna and salmon,

Vitamin C

Vitamin C is also known as ascorbic acid. It is important for the growth and maintenance of tissues in the body.

• Reducing cortisol levels

Cortisol is a hormone produced by the adrenal glands, which are located right on top of the kidneys, fitting like a cap. Cortisol is known to be the primary stress hormone, which means that it is secreted in times of stress and increases the amount of glucose consumed by the brain. This hormone helps us make quick decisions (fight or flight) during stressful situations.

Studies have shown that vitamin C has effectively decreased cortisol levels, thereby reducing the effects of stress in individuals.¹⁹

• Incorporating vitamin C into the diet

Vitamin C is one of the most widely recognised vitamins since its most common and popular source is citrus fruits like lemons, oranges, etc. Other sources include guavas, red and green bell peppers, broccoli, strawberries, tomatoes, parsley, etc.¹⁹

Vitamin E

Vitamin E is a fat-soluble vitamin and is also known as tocopherol. It is a class of chemical eight chemical compounds but only alpha-tocopherol is utilised by the human body.

• Antioxidant Properties and Sleep

Vitamin E is known to possess antioxidant properties. What antioxidants do in our body is that they prevent oxidation. Oxidation leads to the formation of free radicals and these are extremely harmful to us because they cause diseases like cataracts, heart disease, arthritis, etc.

Since vitamin E is an antioxidant, it prevents the formation of harmful free radicals that disrupt sleep. So including adequate vitamin E in our diet or through supplements would greatly benefit us.²⁰

• Vitamin E sources

Sources of vitamin E include wheat germ oil, almonds, spinach, pumpkin, sunflower seeds, etc. 

Recommended daily intake of sleep-enhancing vitamins

As mentioned, vitamins and minerals form an integral part of our diet and must not be neglected. The amount that an individual at a particular age and gender also matters a lot. 

The age and gender-specific recommendations for some of the sleep-enhancing vitamins are as follows: are as respectively:¹³

• Vitamin B6-
  • Men: Ages 19-50: 1.3 milligrams 
  • Women: Ages 19-50: 1.3 milligrams

• Vitamin C-
  • Men: 70 milligrams 
  • Women: 90 milligrams

• Vitamin E-
  • Men: 15 milligrams 
  • Women: 15 milligrams

Combining vitamins with other sleep-improvement practices

Creating a sleep-friendly environment

To get enough and sound sleep, some key rules need to be followed: 

1. A dark place is preferred since melatonin production is higher in dark places
2. The temperature of the room chosen must be less
3. Blue light emitting devices such as our mobile phones must be kept away from the bed and it is also recommended that we do not use it right before we sleep
4. The level of noise must be less²¹

Adopting healthy sleep habits

Every individual must follow a good and healthy set of sleep habits for a period of sound sleep. Some of the habits that we can adopt are listed below: 

1. Decrease the consumption of alcohol and caffeinated beverages and avoid nicotine
2. Make sure your dinner is light and nutritious as a heavy meal could lead to bloating and sleep disturbances
3. Ensure that you sleep and wake up at the same time

Managing stress and anxiety

Stress and anxiety, being very common problems in today’s world, are not impossible to curb. Some of the methods to decrease stress and anxiety are as follows:

1. If you are spending too much time at work or for studies, it is important to take some time out and go for a walk or listen to music
2. Meals for the day must be well-balanced, and healthy. They must not be skipped
3. Limit alcohol and caffeine consumption
4. Approach somebody you trust. They could be either a mental health specialist such as a therapist, psychologist, or a counsellor, or someone who is a confidant to you such as a friend or a family member²²

Regular exercise and its impact on sleep

Recent studies have shown that regular exercise has decreased sleep-related issues. Aerobic exercise releases endorphins.²³ Endorphins are peptide hormones that are released when our body is under stress. These hormones are known as mood improvers and relieve pain, and stress.²⁴

Precautions and potential side effects

It is important that one approach a certified healthcare provider for medical advice rather than self-diagnosing and deciding on treatment strategies.

Avoiding vitamin overdose

Any nutrient that is consumed in excess would lead to an imbalance in our body. It is always recommended that vitamins must be within the daily limit of intake. Vitamin overdose is especially toxic when it comes to fat-soluble vitamins such as A, D, E, and K, as they are stored in the body for some time. 

The water-soluble vitamins like the B-complex and C would get washed out along with urine after staying in the body for a few days, except vitamin B12.

It is always advised to limit the consumption of vitamin supplements and rather obtain the daily intake through a well-balanced diet.

Interactions with medications

Certain drugs are known to interact with vitamins. Some examples are anisindione, warfarin, cephradine, fluorouracil, etc. 

In the case of people administering warfarin and vitamin E, there have been cases of increased risk of bleeding. So it is always important to check with your health care provider for a personalised treatment plan.²⁵

Summary

Sleep is an essential activity that involves a decrease in the work of mental and physical functions. It helps the body rest after a long and stressful day and repairs worn-out parts. For adults over the age of eighteen, the recommended duration of one sleep cycle is 7-8 hours. 

Sleep deprivation is a condition that follows a prolonged period of lack of sleep. A person who has not slept well the previous night would have erratic behaviour, act cranky, lack concentration, and so on. It is imperative to address sleep-related issues because the duration of sleep is what the body uses to replenish itself and prepare the mind for the next day. 

Vitamins and minerals are chemical compounds that come from the plants and animals that we include in our diet. Vitamins are organic compounds whereas minerals are inorganic elements found in soil and water. Types of vitamins include A, D, E, K, C, and B-complex. 

These are substances required in small amounts, but their functions are significant. They are required for proper cell activity, growth, and development. Research shows that vitamins are connected with sleep and affect its quality and duration. For example, vitamin B6, vitamin B12, vitamin C, vitamin D, and vitamin E could lower sleep quality and duration. 

Vitamin D takes part in certain metabolic pathways that produce a hormone called melatonin, which controls an individual’s sleep and sleep cycle, also called the circadian rhythm. It has been shown that injecting vitamin B6 into the body increases the biosynthesis of melatonin. 

Studies have shown that vitamin C has effectively decreased cortisol levels, thereby reducing the effects of stress in individuals and promoting sleep. Vitamin E, being an antioxidant, prevents the formation of harmful free radicals that disrupt sleep. It is always recommended that vitamins must not exceed the daily intake limit. 

Vitamin overdose is especially toxic when it comes to fat-soluble vitamins such as A, D, E, and K, as they are stored in the body for some time. The water-soluble vitamins like the B-complex and C would get washed out along with urine after staying in the body for a few days, except for vitamin B12.