Two Nutrients for Better Sleep
It is no secret that sleep is essential for our mental and physical health. Have you ever had a horrible sleep and felt the repercussions the next day? Tired, irritable, low mood, and impaired judgment time just to name a few. Sleeping is a time for your body to recharge and repair. Getting adequate sleep in terms of both quantity and quality is essential for maintaining mental health, regulating mood, enhancing cognitive function, promoting cardiovascular health, supporting cerebrovascular health, and optimizing metabolic health.
You have probably heard of the circadian rhythm, but what is it and how does it affect our sleep? The circadian rhythm is your body's natural 24-hour clock, it keeps the body working on a sleep-wake cycle. The circadian rhythm is an automatic system meaning we don't have to think about it (like breathing) but many things can affect it.
The circadian rhythm coordinates with many different systems in the body such as hormone production, digestion, and body temperature. Your body is influenced by a light-dark cycle, in the evening when it starts to get dark melatonin starts to rise in the bloodstream peaking in the early morning. Melatonin promotes sleep! As you are exposed to more light as the sun comes up in the morning cortisol increases, this wakes your body up. Cortisol is highest around 7-8am declining in the evening as melatonin rises. As you can see these two hormones are in a dance with each other.
What else can affect your circadian rhythm besides light and dark?
1. Food intake
2. Stress
3. Physical activity
4. Temperature
5. Night Shift
6. Travel
7. Certain medications
8. Mental Health Conditions
9. Poor sleep habits
So, what are some ways you can support your body's circadian rhythm naturally?
Vitamin D
Vitamin D deficiency is an emerging risk factor for sub-optimal sleep and insomnia. The best source of vitamin D is from safe sun exposure. Some foods such as eggs, salmon, mackerel, sardines, mushrooms, and foods fortified with vitamin D are also sources. Vitamin D supports the production of melatonin in the body, the hormone that promotes sleep. There are also Vitamin D receptors present in areas of the brain stem that play an integral role in sleep regulation.
Magnesium
Magnesium is a mineral involved in over 300 enzymatic reactions in the human body, it is mainly found in nuts, whole grains, green leafy vegetables, and legumes (Arab et al., 2022). Magnesium is beneficial in sleep as it maintains a normal circadian rhythm and improves sleep quality. This nutrient supports the body's natural sleep-wake cycle through supporting melatonin. Magnesium also regulates GABA a neurotransmitter in the brain, promoting a calming effect to help promote sleep and reduce stress.
If you are struggling with sleep its always important to consult your health care practitioner.
https://www.nhlbi.nih.gov/health/sleep/sleep-wake-cycle
https://my.clevelandclinic.org/health/articles/circadian-rhythm