Sleep Problems, Associated Vitamin & Mineral Deficiencies, and Hormonal Impact
There are two types of sleep problems:
1. Difficulty falling asleep.
2. Waking up frequently after falling asleep.
If you generally sleep well, it means that your autonomic nervous system is functioning properly. This system has two components:
Sympathetic nervous system (fight-or-flight response).
Parasympathetic nervous system (rest-and-digest response).
When sleep quality is good, it indicates that the parasympathetic nervous system is working well, and there are no issues with the stress hormone cortisol.
Frequent Night Awakenings
If you can fall asleep but wake up repeatedly, this suggests elevated cortisol levels. Cortisol and melatonin (the relaxation hormone) have an inverse relationship when cortisol is high, melatonin is low, and vice versa.
Causes of Low Melatonin:
Exposure to blue light (from screens, mobile devices, etc.) in the evening.
High stress levels, which keep cortisol elevated.
What to Do?
Reduce screen exposure after 6-7 PM to prevent melatonin disruption.
Avoid melatonin supplements, as it is a hormone. Taking it externally can suppress the body's natural production.
Instead, use adaptogenic herbs that support natural hormone balance.
Adaptogenic Herbs for Cortisol Regulation:
Shatavari (for women): Regulates cortisol levels and removes toxic estrogens, which can also increase stress hormones. Take 1 teaspoon in homemade yogurt or water before bed for better sleep and regulated menstrual cycles.
For men: Increased testosterone levels improve muscle mass, digestion, mood, and immunity, contributing to better sleep.
Vitamin D and Sleep.
Vitamin D Deficiency can contribute to sleep issues. However:
Vitamin D supplements or injections should never be taken at night because they interfere with melatonin receptors.
Take Vitamin D in the morning with good fats (e.g., egg yolks, ghee, coconut oil, olive oil) for better absorption.
Avoid cooking food in vegetable oils, as they hinder Vitamin D absorption.
Magnesium Deficiency and Sleep.
Magnesium is essential for relaxation and nervous system function.
Found in chlorophyll (plants), nuts, and seeds.
Best supplement: Magnesium Glycinate, as glycine supports the nervous system.
Green powders and chlorophyll supplements are also great sources.
Blood Sugar & Sleep Quality
Fluctuating blood sugar levels can disrupt sleep.
If starting intermittent fasting, avoid extreme restrictions initially.
Have some complex carbs at dinner to maintain stable blood sugar.
Avoid processed foods, white sugar, and white bread, as they cause blood sugar spikes and crashes, leading to high cortisol and poor sleep.
Frequent Nighttime Urination
If you wake up often to urinate, try a small intake of salt before bed.
Salt helps retain water in the body, reducing frequent urination and preventing sleep disturbances.
By following these strategies, you can naturally regulate cortisol and melatonin, improve sleep quality, and maintain overall quality of health.