Get back quality sleep by supplementing 3 nutrients

(Author: Pan Huaizong, Sui Ande, Zhang Yafang, ETTV Financial News)

Why Insomnia?

Some people are miserable if they don't get 7 to 9 hours of sleep. They also suffer from insomnia and terrible sleep quality. When they wake up, they feel tired all over and yawn frequently. If you have such symptoms, you can seek help from a sleep department to determine whether it is caused by sleep apnea syndrome or other reasons. Generally, poor sleep quality can be clinically attributed to two major categories: one is hypoxia and the other is chronic disease.

Chronic diseases may be caused by insufficient oxygen in the blood due to problems with the heart, liver, kidneys, or anemia. For example, stroke, brain degeneration, visceral diseases, genetic diseases, drugs, and living environment factors may directly or indirectly affect the structure of sleep and lead to a decline in sleep quality.

Another is sleep apnea syndrome. Some people are overweight or have short necks, so when they lie on their backs while sleeping, the uvula and tongue on the upper palate collapse backwards, causing airway obstruction and lack of oxygen. Sleeping on your side can slightly improve the problem of sleep apnea syndrome by preventing the swollen tissue from blocking the airway, but it is difficult to avoid after falling asleep. The problem can also be improved by losing weight. In addition, you should also pay attention to the ventilation of the working environment. If the working environment is poorly ventilated or crowded, the carbon dioxide concentration around you is high, which may cause hypoxia, yawning and lack of energy during the day.

Even if some people sleep 8 hours a day, they will still feel tired when they wake up. So it is not that the longer you sleep, the better, but the quality of sleep is a bigger problem. Generally speaking, after about 5 to 6 hours of sleep, a normal person should have 1 to 2 complete sleep structure rotations to be considered to have a good sleep. The so-called sleep structure is roughly divided into stages 1 to 4 and rapid eye movement. Most people will complete a sleep structure rotation within 2 to 3 hours after falling asleep.

The most studied diseases at present are sleep apnea and paroxysmal limb movements at night, which can disrupt normal sleep structure. Sleep apnea can easily cause hypoxia during sleep, causing the brain to send out wakefulness signals to increase breathing and ventilation to increase oxygen concentration; paroxysmal nocturnal limb movements directly affect the brain due to limb movements, making it impossible to enter deep sleep, and sometimes even waking people up due to excessive limb movements.

Both of these conditions will directly destroy the sleep structure, causing loss of deep sleep and rapid eye movement sleep, which in turn leads to poor sleep quality. Tryptophan, vitamin B complex, magnesium and calcium supplements can all help with sleep. In summary, efficient sleep is obviously very important for health. Avoid making up for sleep during the day, turn off the flashing computer and TV early at night, and don't put your phone by the bed. After relaxing your body and mind, you will naturally get a good night's sleep. If you adjust your lifestyle, you can also pay attention to the following 3 types of nutrients that help sleep -

1. Tryptophan: Tryptophan is one of the essential amino acids for the human body and is also the raw material for the brain to produce serotonin and melatonin. Serotonin can make people relax, slow down nerve activity and induce sleepiness; the secretion of melatonin can not only inhibit the sympathetic nerves and give the heart a chance to breathe, but is also very important for adjusting the human biological clock.

2. Vitamin B group: including vitamin B2, B6, B12, folic acid and niacin, are all believed to be related to helping sleep. For example, vitamin B12 has the function of maintaining the health of the nervous system and eliminating irritability.

3. Calcium and Magnesium: Both are natural relaxants that have a calming effect on the nerves. Studies have found that people who do not get enough calcium are more likely to suffer from muscle aches and insomnia; and when magnesium levels are too low, they lose the ability to resist stress.

A little reminder from Professor Pan Huaizong of the Health Center

To get enough sleep, people can go to the psychiatric or psychosomatic department to get some health education manuals, including not eating dinner too late, not too greasy, and not eating too much, having a fixed bedtime, not making noises, turning off the lights, and having a stable sleeping environment, and not bringing anxious emotions into sleep. If all these are done, then we can move on to nutrition, consuming a moderate amount of nuts and whole grains as staple foods to provide the body with nutrients that help you sleep well. Grasping the order is the right way.

This article is provided by Kate Culture Publishing House, excerpted from (http://www.books.com.tw/exep/prod/booksfile.php?item=0010579931)