Which vitamin improves sleep?

If we want to use vitamins to improve sleep, we should take more vitamin C and vitamin E, both of which help to improve sleep.

I should be able to answer that question.

B vitamins.

1. Vitamin B6 is essential in the synthesis of neurotransmitters, and when it is deficient, it often leads to insomnia, anxiety and confusion.

2. Vitamin B1 is closely related to the function of the nervous system, and when it is deficient, it will make people depressed and slow in thinking, and staying up late or sleeping poorly will increase the consumption of vitamin B1.

There are several specific ways to improve sleep quality:

1. Strengthen physical fitness: improve physical fitness through activities such as mountain climbing, fitness, outdoor activities, and social activities, which may improve sleep to a certain extent;

2. Improve mood: avoid anxiety, excessive low self-esteem, depression, neurasthenia, social loneliness, not interacting with outsiders and other emotional problems, and sleep can also be improved;

3. Regular sleep: You can't sleep too early, stay up late, take a long lunch break, etc., you need to sleep regularly, such as sleeping normally at 10:00 or 10:30 every night, which will improve sleep quality;

4. Sleep hygiene habits: do not look at mobile phones, do not play games, do not watch movies, do not drink tea, do not drink coffee, do not smoke, do not drink alcohol, do not do too much strenuous exercise, such as not running before going to bed, not overworked, etc.

If you don't sleep well, you can use vitamin B1, vitamin B6, hydrochloric acid and vitamin E, which can help regulate the body's metabolism and improve sleep.

1. Vitamin B1, vitamin B participates in sugar metabolism in the body, provides adequate nutrition for cranial nerves, and is an indispensable nutrient for maintaining the nervous system, especially the central nervous system.

2. Vitamin B6, vitamin B6 participates in amino acid metabolism in the body, which can convert amino acids into a kind of aminobutyric acid, which is an inhibitory low-fat of the central nervous system in the brain, which can promote sleep, and if vitamin B6 is insufficient, it may also cause insomnia.

3. Vitamin B, vitamin B is a dehydrocoenzyme, which participates in the biological redox reaction in the body, and is indispensable for maintaining the body's metabolism, vitamin B is used in combination with vitamin B6, which can reduce the generation of oxidized lipids in the body, prevent the occurrence of cerebral arteriosclerosis, prevent the deposition of neutral fat and cholesterol in the blood vessel wall, and make the cerebral blood supply unimpeded, so vitamin B has a certain auxiliary effect on neurasthenia and insomnia.

When insomnia, you need to be clear ** before taking vitamins, generally insomnia can eat gamma oryzanol or vitamin B12 **.

Gamma oryzanol has the effect of regulating autonomic nervous system function and improving psychiatric symptoms. Vitamin B12 improves sleep quality, has a calming effect, and improves autonomic disorders.

Gamma oryzanol and vitamin B1 can be used for insomnia, but only for patients with mild insomnia, easy awakening, poor sleep quality, and weak efficacy for moderate and severe patients.

In addition to eating vitamins, it is also necessary to improve living habits, should avoid drinking strong tea, coffee, etc., and drink hot milk before going to bed, which also has a calming effect and can improve sleep quality to a certain extent.

Insomnia is mainly to avoid predisposing factors, if it is insomnia caused by other diseases, you should actively ** the original disease, can ** insomnia.

Vitamins C, D, and B groups.

1.A study published in the journal PLoS General found that people with lower blood levels of vitamin C had more sleep problems and were more likely to wake up at night. Vitamin C promotes the synthesis of neurotransmitters (serotonin and norepinephrine).

And these neurotransmitters are all sleep-promoting.

2.A study published in the journal PLoS General found that people with lower blood levels of vitamin C had more sleep problems and were more likely to wake up at night. Vitamin C promotes the synthesis of neurotransmitters (serotonin and norepinephrine).

And these neurotransmitters are all sleep-promoting.

3.B vitamins are natural energy boosters because they convert food into usable energy. Adequate B vitamins promote sleep, so B vitamins are called neurotrophic factors.

Vitamin B3 can significantly improve the quality of REM sleep; Vitamin B5 helps in the formation of cells and maintains the development of the central nervous system. Vitamin B6 promotes the synthesis of serotonin, which calms nerves.

Vitamin B supplementation is also particular, and all vitamin B must work at the same time, which is called the fusion effect of VB. We'd better be able to add together. However, like some special B vitamins such as folic acid, etc., deficiency and excess are harmful to the body, and it is best to supplement according to the amount needed after professional testing and evaluation.

(1) Vitamin B group.

Vitamin B is a huge family, including vitamin B1, B3, B6, etc., they play a very important role in the human body, not only to provide energy support for the body, but also to nourish the nerves, nourish the internal organs, especially vitamin B3, but also to improve the excitability of the nervous system, protect the blood and nervous system, if the body content is insufficient, it will lead to the nervous system to react sluggishly, the human body is difficult to fall asleep, even if you fall asleep, there will be insomnia and dreaming.

Therefore, if you have more insomnia in your daily life, you may wish to consider whether you are lacking in vitamin B group, and you can eat more green vegetables, nuts, etc. to increase your intake.

2) Vitamin C

Vitamin C is very common, many people know this nutrient, especially girls will basically supplement, because it has the effect of whitening and beauty, in fact, vitamin C also has the effect of helping sleep, mainly to the nerve center to calm down, inhibit the activity of brain cells, if lacking, it will also cause difficulty falling asleep, bleeding gums, etc., so you can eat more citrus and green leafy vegetables to supplement every day.

03 Vitamins can improve insomnia, eat more 1 nutrient, increase the speed of falling asleep, and improve insomnia.

Timely supplementation of vitamins can allow insomnia to regain baby-like sleep, but the sleep-promoting effect of vitamins is limited, and in order to truly fall asleep peacefully, it is necessary to directly supplement some nutrients that can improve insomnia.

People with insomnia can properly consume Gongqi Ganoderma lucidum nutrients, which contain adenosine, nucleic acids, alkaloids and polysaccharides, adenosine helps the pineal gland secrete melatonin, speed up falling asleep, improve sleep quality, polysaccharides can secrete happy factors, soothe the liver and regulate qi, smooth emotions, and improve insomnia.

1 Not necessarily.

Vitamins are an indispensable part of the human body, and there are many vitamins on the market, the common ones are vitamin C, vitamin E, vitamin A, etc., and the effects of different vitamins are also different, so when promoting sleep, not all vitamins can be eaten, such as: vitamin A is mainly used to maintain rhodopsin, protect the eyes, and vitamin E is the main antioxidant, mainly used to protect the skin, play a role in beauty and skin care.

2 B vitamins.

Poor sleep is mainly because of neurasthenia, often accompanied by insomnia, dreaminess and other uncomfortable symptoms, generally speaking, mild symptoms can be consumed some vitamin B group to help improve, because vitamin B group can participate in the synthesis of neurotissue protein, fat, carbohydrates, can help the recovery of damaged nerves in a certain range of royal searches, to improve sleep is helpful, common B vitamins are vitamin B1, vitamin B12, vitamin B6, etc.

3. It is recommended to take it 1-2 hours before bedtime.

When vitamins are used to promote sleep, the time of consumption needs to be noted, not too early and not too late, so as not to have the effect of the drug, it is generally recommended to take it 1-2 hours before bedtime, at this time the human body no longer eats, 1-2 hours after taking it can be completely absorbed, play a medicinal effect, so as to achieve the effect of promoting sleep, but it should be noted that dinner should not be eaten too much, so as not to increase the burden on the stomach and intestines, which is not conducive to the digestion and absorption of food, so as to reduce the medicinal value of vitamins.

41. Milk.

Milk contains tryptophan and peptides, which have a certain calming effect, for insomnia people, drinking a cup before going to bed can help insomnia fall asleep peacefully and improve sleep quality.

2. Oatmeal.

Oatmeal is rich in dietary fiber, calcium, iron and other nutrients, which can promote human blood circulation, help the discharge of cholesterol, and promote the production of melatonin.

3. Millet Millet is rich in tryptophan, and this kind of substance can promote the secretion of serotonin by nerve cells, regulate the nervous system, thereby promoting the role of sleep calendar, and can also supplement human nutrition and improve satiety.

The vitamins that can promote sleep are vitamin B1, B6, B12, vitamin D, vitamin C, etc.

There are many reasons for poor sleep quality, but how can we improve it and how to improve it effectively? Sleep is controlled by everyone's biological clock, it is not subjectively determined, there are many reasons that cause sleep inability to sleep, poor sleep quality, emotional state, physical and mental health state and environmental hazards. Secondly, pay attention to diet, if the quality of sleep is not good, you can eat dinner a little earlier, so that the stomach can digest the ingredients in advance, and it is not easy to feel full.

Satiety can interfere with a person's ability to fall asleep normally. Not drinking freshly ground coffee and strong tea will cause excitement to a certain extent, which is not conducive to entering a state of good sleep quality.

Exercise again: In the afternoon or before going to bed, you can do some fitness exercises moderately, because after moving through the chain, the function of the human body will need to rest, and at night, it will be very easy to fall asleep. If you have poor sleep or it is difficult to fall asleep, you can choose to go to the hospital to check whether the human body is deficient in vitamin A, if the human body lacks vitamin B2, vitamin D and other chemicals, it can also cause sleep reduction and autonomic instability.

Therefore, according to the diet to fill the need for nutrients, to help sleep, many people have mental breakdown, resulting in sleep quality followed by the impact, you can eat more nutrients for the cranial nerves, <>

It is beneficial for improving sleep quality. Listening to music before bedtime is also a great way to promote sleep, and that is by listening to music before you go to bed. Especially for people who are under a lot of pressure at work, listening to them before going to bed can help them release stress.

And under the pressure of excessive shortage of work, it is immediately released and the tension is destroyed, which can improve the quality of people's sleep a lot. It will calm you down quickly and keep your sleep quality stable. Vitamin C can resist oxidation, antioxidant free radicals, inhibit the formation of dark spots, and can whiten**.

Promote collagen production and achieve the actual effect of delaying aging. It does not help much to improve sleep quality. To improve sleep quality, it is recommended to be able to exercise for 1 hour a day and <>

Soak your feet before going to bed, or take a hot bath, try not to eat 1 hour before going to bed, it is best not to drink tea in the daytime, freshly ground coffee, you can try to soak water with sour jujube kernels to drink. Before going to bed, I was able to meditate and train, sit in meditation, release stress, and put my phone away. Vitamin B2 can reasonably improve our sleep.

Vitamin B2 comes with a variety of chemicals such as folic acid tablets, and if you improve sleep with shelter liquid, you can reasonably improve your sleep by allocating a reasonable schedule to go to bed early and wake up early. Supplement some nutrients in a timely manner. Be able to eat some fruits and vegetables in moderation.

A lot of fitness exercise can boost the body's blood circulation system. Increases metabolism and therefore improves sleep quality.

It is better to choose B vitamins. At this time, you must eat more carrots, and you must exercise properly, which can improve the body's immune system, and can also promote Qi to sleep.

Vitamin B2 and folic acid should be supplemented, both of which can improve sleep quality, have a calming effect, and can also relieve brain fatigue.