Do you know the feeling of lying awake at night while the hours seem to pass endlessly? You toss and turn restlessly, but restful sleep eludes you. Long-term, sleep deprivation can can have serious effects on your quality of life and health . But did you know that the cause of poor sleep is often an inadequate supply of important nutrients ?
Here you will find out...
The most important things in brief
Poor sleep and diet : In addition to stress and irregular sleeping habits, your diet has a big influence on your sleep
A balanced diet with nutrients such as magnesium, vitamin B6 and zinc can help your body regulate its sleep-wake cycle
The power of nature : Natural foods such as sour cherries, nuts, legumes and fish provide valuable nutrients
Why is poor sleep linked to nutrient deficiencies?
If you suffer from sleep deprivation , you're not alone: About 43% of adults in Germany struggle with it. But it's not just about feeling tired the next morning. Persistent sleep problems can seriously disrupt your health . Not only do they impair your concentration and well-being , but they also increase your risk of numerous illnesses and a weakened immune system .
But why do so many people sleep poorly? Stress and irregular sleeping habits obviously play a role, but your diet also has a major impact on your sleep quality.
The connection between what you eat and your sleep is often not immediately apparent, but the fact is: A balanced diet not only provides more energy throughout the day, but is also crucial for restful sleep . Researchers have discovered that certain nutrients, such as magnesium, B vitamins , and zinc , can significantly influence your sleep-wake cycle.
How does magnesium affect the body?
Imagine magnesium as a coordinator that ensures that everything in your body functions in harmony , including your sleep-wake rhythm .
Magnesium regulates, among other things, these processes in your body:
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Regulation of neurotransmitters : Magnesium contributes to the normal function of the nervous system. Important components of the nervous system are neurotransmitters such as GABA and glutamate, which have either a calming or activating effect.
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Muscle relaxation : Magnesium contributes to normal muscle function. It can block certain receptors (NMDA receptors) in your cells. This results in less calcium reaching the muscle cells. This reduces muscle tension and nighttime twitches or cramps .
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Stress reduction : Magnesium helps calm the nervous system by reducing the release of stress hormones [ 1] .
What role does vitamin B6 play in your sleep?
When it gets dark, your body starts to produce the sleep hormone To produce melatonin . But this natural process only works properly if your body is supplied with the right nutrients .
Vitamin B6 plays a key role:
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Vitamin B6 helps your body produce the amino acid Tryptophan is converted into serotonin . Serotonin is then converted into melatonin.
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Just like magnesium, vitamin B6 helps regulate the neurotransmitter GABA, which has a calming effect on the nervous system [ 2] .
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How can zinc affect your sleep quality?
Zinc is an essential trace element that plays a role in many important processes in your body. Adequate zinc intake can help regulate your sleep-wake cycle and promote the production of sleep hormones .
Zinc supports the following processes in your body:
Promotes sleep hormone production: Zinc supports the production of sleep hormones such as serotonin and melatonin.
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regulation Sleep-wake rhythm : It helps to stabilize your natural rhythm .
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Strengthening the immune system: People who don't get enough sleep become more susceptible to infections, and those who are ill often sleep even worse. Healthy zinc levels can help break this cycle [ 3]
Which natural foods can promote your sleep?
A balanced diet is not only important for your overall well-being , but can also significantly improve your sleep quality . Here are some particularly good sources of these nutrients that can help promote sleep:
Magnesium : Almonds, sunflower seeds, pumpkin seeds, linseed, sesame, legumes (e.g. kidney beans, lentils, peas), green leafy vegetables, fish (e.g. cod-like fish) and seafood
Vitamin B6 : Whole grain cereals, hazelnuts, walnuts, red peppers, sardines, mackerel, pork
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Zinc: Meat, eggs, milk (products), legumes, whole grains, cashews and pecans
Did you know?
Did you know that plants also produce sleep hormones like melatonin ? Melatonin is involved in the regulation of numerous physiological processes. A particularly notable plant source of melatonin is the Montmorency tart cherry . It contains one of the highest concentrations of melatonin among tart cherries and other plants.
When are dietary supplements useful for sleep disorders?
Sometimes a balanced diet isn't enough to provide all the necessary nutrients in sufficient quantities, especially when individual factors increase the need or impair absorption . In such cases, dietary supplements can be a useful support.
Targeted nutrient supplementation may be useful in the following situations:
Magnesium : A magnesium deficiency can be caused by gastrointestinal disorders, kidney disease, chronic alcohol consumption or long-term use of certain medications.
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Vitamin B6 : A deficiency often occurs in combination with other B vitamin deficiencies and can occur particularly in cases of alcohol abuse, liver disease, the use of certain medications or hormonal contraceptives.
Zinc : Zinc deficiency can occur in older people, people with inflammatory bowel disease, or people who follow a vegetarian or vegan diet.
Before taking any dietary supplement, it is advisable to seek medical advice to determine individual needs and ensure safe use.
Conclusion
Poor sleep is often a subtle warning signal from your body that something is out of balance . While stress and unhealthy While your habits play a part, your diet also plays a crucial role. Nutrients like magnesium, vitamin B6 , and zinc can have a profound impact on the quality of your sleep and help you get through the night restfully.
With a balanced diet containing these valuable nutrients, you lay the foundation for long-term, better sleep. If a change in diet isn't enough, targeted supplementation with nutritional supplements can be a valuable support, especially if your body needs more.
Our expert
Robert Appuhn
Alternative practitioner, nutritionist
Focus:
Micronutrients | Orthomolecular Therapy
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