Get A Good Nights Sleep
Dr Justin Lafreniere, ND/Clinic DirectorWell, it’s February again, right in the middle of the notoriously long and dreary ‘wet coast’ winter . It’s a time when many of us experience sleep difficulties, often accompanied by seasonal affective disorder (SAD). With such a prevalence of sleep disorders, ranging from onset insomnia, to hypersomnia (excessive sleep or daytime fatigue), particularly in the winter, I thought it was a good time to address the importance of nutrition in quality sleep.
While there are many obvious factors that can affect sleep (excess bedroom noise, light, temperature, bed comfort etc) one thing that is often overlooked is how micronutrients, vitamin D and the B-vitamins, and the minerals calcium and magnesium in particular, contribute to sleep quality. Let’s have a brief look at a few individual vitamins and minerals and their application in sleep.
Niacin or vitamin B3 increases REM sleep length, decreases nighttime wakenings, and can also help relieve symptoms of depression. Niacin is best taken in the form of inositol hexaniacinate, to prevent the flushing commonly caused by niacin. Pyridoxine or vitamin B6 increases conversion of the amino acid 5-HTP to serotonin which helps improve sleep length, improve mood, and helps to calm the mind from anxiety or worry. Calcium and magnesium are minerals that provide natural muscle relaxation and can help to decrease the muscle tension associated with stress.
Vitamin D3 or cholecalciferol (actually a hormone) has had a lot of research and press coverage lately. In a recent article in the Journal of Clinical Sleep Medicine it was demonstrated that vitamin D deficiency could be a causative factor in many cases of sleep disorders. The wake/sleep cycle (circadian rhythm) is a deeply seated biological component of our physiological makeup. With no artificial interference, people awaken with the sun and fall asleep when it sets. This response occurs as a result of sunlight penetrating skin to form calciferol, or vitamin D. Once thought only beneficial to bone and tooth health, scientists now find that vitamin D3 also signals the pituitary gland to release growth hormones, and it encourages sleep by producing melatonin in levels high enough to trigger slumber. Conversely, inadequate amounts of vitamin D are linked to at least 17 types of cancer, heart disease, hypertension, stroke, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, birth defects, and periodontal disease. Our bodies actually make vitamin D, but we have to get enough sunlight to make that happen effectively. According to recent scientific findings, the only substitute for adequate sun exposure is 5,000 units of vitamin D3 daily. It is no coincidence that the prevalence of sleep disorders increases during the long winter months in northern latitudes where sun exposure is, unfortunately, a 5 hour plane ride away.
Check in with your West Van Wellness Centre physician about supplementation for a good night’s sleep. We all work hard, and eating right isn't always easy. And even when we do, we may not get what we need from the food we eat.
