Insomnia, a troublesome issue, is something many people have experienced. High work pressure, emotional distress, lack of exercise... these can all be potential causes of insomnia.

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But did you know? Insomnia may also be related to deficiencies in certain nutrients within the body. Today, let's discuss these four types of insomnia caused by deficiencies in four categories of nutrients, and how to supplement them.

1. Difficulty Falling Asleep: Magnesium and Calcium Can Help

Are you the type who tosses and turns in bed, unable to fall asleep? If so, it might be due to a deficiency in magnesium and calcium in your body. Magnesium helps regulate nerve cells and muscle contraction, calming emotions and alleviating anxiety. Calcium strengthens the conduction response of the nervous system, inhibits brain nerve excitability, and helps relax muscles.

Supplementation suggestion: Consume moredark green vegetables, pumpkin seeds, sesame seeds, legumes, milk, bananas, nuts, orseafood and fish, as these foods are rich in magnesium and calcium.

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2. Light Sleep with Frequent Dreams: Potassium is Key

Some people wake up easily after falling asleep, have frequent nighttime bathroom visits, or experience many dreams and easy awakenings. This may be due to potassium deficiency. Potassium helps maintain the acid-base balance of blood and body fluids, participates in energy metabolism, and supports normal nerve and muscle function. A study published in the American journal Sleep indicates that potassium supplementation can significantly improve issues of light sleep and frequent interruptions.

Supplementation suggestion:Root vegetables (potatoes, radishes, onions, lotus root, yam, etc.), dark green vegetables, melons, and black dates are good sources of potassium.

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3. Early Awakening and Difficulty Returning to Sleep: Saved by B Vitamins and Tryptophan

No matter how late you sleep, do you always wake up early in the morning and can't fall back asleep? This may indicate a deficiency in B vitamins and tryptophan. B vitamins help maintain nervous system stability, reducing daytime drowsiness and fatigue. Tryptophan is a crucial raw material for synthesizing serotonin, which aids sleep.

Medical evidence confirms that insufficient folic acid (vitamin B9) can lead to noticeable insomnia symptoms and even reduce serotonin levels in the brain, contributing to insomnia and depression. A lack of vitamin B3 (niacin) can cause anxiety, irritability, and subsequent insomnia. Supplementing vitamin B6 aids in serotonin production and, together with vitamins B1 and B2, helps convert tryptophan into niacin. Vitamin B12 maintains normal nervous system function and alleviates restlessness.

Supplementation suggestion:Whole grains, liver, wheat germ, nuts, brewer's yeast, and eggs are excellent choices, as they are rich in B vitamins and tryptophan.

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4. Sleepless All Night: Vitamin D to the Rescue

If you cannot sleep for 24 consecutive hours, vitamin D deficiency might be the culprit. Vitamin D is closely related to sleep quality, and its deficiency can lead to daytime fatigue. A study published in the Journal of Clinical Sleep Medicine in the United States indicates that frequent daytime tiredness is associated with low vitamin D levels in the body.

Supplementation suggestion: Sun exposure is the best way to supplement vitamin D. Additionally, milk, eggs, salmon, and mushrooms are good sources of vitamin D.

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In addition to nutritional supplementation,

exercise is also an effective method to improve sleep

A study presented at the American Heart Association's "2022 Epidemiology, Prevention, Lifestyle, and Cardiometabolic Health Conference" conducted long-term sleep observation assessments on 286 sedentary or obese individuals and found that:resistance exercise has relatively good effects in improving sleep quality and cardiovascular health.

It is recommended toperform resistance exercise 2-3 times per week, each session lasting 15-30 minutes,avoiding excessive exercise that leads to fatigue. Recommended exercises include:planks, crunches, five-point support, dumbbell lifts, and straight leg raises.

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Maintaining correct posture during resistance training is crucial. Incorrect posture may lead to injury or reduce effectiveness. It is best to consult a professional coach to learn the proper exercise techniques before training.