What vitamins are missing when you constantly want to sleep

If a person is constantly feeling sleepy and lethargic, even if they go to bed on time, several factors may be the cause of this condition. It may be necessary to visit a doctor for professional advice.

Several causes of chronic fatigue and sleepiness

Poor quality sleep

An individual may require a completely different length of sleep than another person. For some people 5 hours is enough, but for others even 8 hours won't suffice. It's all individual. If you even sleep 8 hours, but feel the urge to sleep some more, perhaps it's not the length of sleep, but the quality of sleep.

Studies have been done and basic criteria have been identified to determine its quality.

1. At least 85% of the time spent in bed.
2. Not waking up more than once in the middle of the night.
3. Falling asleep quickly.

External factors have a very strong influence on the quality of sleep. This includes noise, light, excessive coffee or alcohol, late dinner. Poor sleep will cause a non-optimal state during the day.

When you cannot get rid of external irritants (noisy neighbors or noisy street behind the wall), you should use various devices (face mask, earplugs, etc.).

State of stress

A state of stress makes a person irritable and angry at the whole world. Then there is a chronic desire to rest, lethargy and fatigue.

Lack of fluids in the body

The disturbed water balance caused by fluid deficiency becomes the main cause of irritability, sleepiness and chronic fatigue. In addition, a person experiences constant dryness in the mouth. Especially with profuse fluid loss during sweating, during illness, with vomiting, diarrhea, and simply with insufficient intake of water, dehydration occurs.

Too much coffee.

How nice to sit down in the morning with a cup of aromatic coffee. It's for gourmands. You can have a second cup of coffee without harming yourself. But then you should abstain, even if you really want to. Of course, coffee is refreshing, but at the same time it has a stimulating effect on human nerve cells, irritating them. So from the positive effect of the use of coffee does not remain and a trace.

Constant sedentary lifestyle

It may seem to a person that during his period of inactivity he saves his strength. But being at rest every day, on the contrary, takes away a person's strength, causes a lack of energy and lethargy.

Existence of a disease

Often fatigue arises because of a suboptimal lifestyle. But sometimes it can be due to the presence of a disease. These can include chronic urinary infections, hepatitis C, diabetes, heart disease, stuffy nose, food allergies. Also chronic fatigue can cause excessive use of medications. It is necessary to follow the recommendations of doctors very clearly and carefully read the instructions for use.

Unbalanced diet

The culprit of chronic lack of sleep is often a deficiency of minerals and vitamins in the human body. This is especially felt in the winter and fall.

What vitamins are needed to normalize sleep

Melatonin

The human body quite naturally produces melatonin. But in some cases it can be lacking, for example, if light falls on the eyes during sleep, or if a person has gone on a strict diet or looks at a bright smartphone screen before going to bed. To normalize melatonin in the body should not use gadgets before going to bed, sleep in dark light. You can practice breathing exercises. Add to your diet pineapples, walnuts, as well as goji berries. This all contributes to a quick falling asleep. Pharmaceutical products can also help, but they should begin to take under the supervision of a doctor.

Calcium

Many parents give their children a glass of milk before going to bed. And they are really good! Modern research has shown that the greatest amount of calcium is spent just in sleep. Calcium intake also affects the normalization of melatonin. Calcium deficiency leads to muscle cramps, especially at night. Brittle nails and frequent fatigue may occur.

Vitamin "C"

Vitamin C is necessary for the body not only during colds, but also during chronic stress. When it is not enough in the body, bruises form, the skin becomes dry, wounds do not heal well.

When it is consumed, cortisol levels decrease. It is also called the stress hormone. It improves the condition of a person's nails and skin. It also copes well with the state of lack of sleep. Of course, it is optimal to get vitamin "C" from natural products. It is found in Beijing cabbage, peppers, strawberries, lemons, broccoli. The constant consumption of fruits and vegetables normalizes the immune system in the body. And with a deficiency of vitamin "C" mechanism will fail. There is no accumulation of vitamin "C" in the body. It must be replenished daily. The daily rate for an adult is 100 mg.

Vitamin "B6"

To normalize mood and increase melatonin levels, you need to take vitamin "B6". It transforms the amino acid tryptophan into serotonin and normalizes sleep. People who took part in studies noted an improvement in the quality of sleep, a cheerful mood in the morning. To make up for vitamin "B6" deficiency, natural foods should be consumed. Spinach, chickpeas, and salmon fish contain sufficient amounts of the vitamin.

Vitamin "B12"

Constant insomnia, chronic fatigue, anemia, weakness and depression are indicative of vitamin "B12" deficiency. This is especially important for those people who prefer a vegan diet.

Vitamin "D"

On the planet, 41% of people who live in the north, where there is little sunshine, are vitamin "D" deficient. This vitamin is brought into the human body by the sun. Natural foods such as mushrooms, milk and fish, cottage cheese, cheese, and seafood have plenty of it. When vitamin deficiency disturbs sleep, there is a state of constant fatigue, lack of sleep, frequent colds.

Magnesium

Magnesium deficiency results in a state of chronic fatigue, depression and anxiety. Magnesium supplements normalize sleep, improve its quality, reduce stress levels. A lot of magnesium in seeds, dark chocolate, nuts, dark greens.

Vitamin "PP" - nicotinic acid

It has a positive effect on the emotional state, removes neuro-psychiatric disorders, relieves depression and anxiety. With its deficiency occurs lethargy, drowsiness and dizziness. The person may suffer from a chronic desire to sleep, from severe weakness, neuralgia. Will often get colds.

Vitamin "A" - retinol

When deficient in retinol, there is a rash and dry eyes. It is found in orange vegetables, in carrots.

Iron

Iron deficiency leads to anemia, a dull complexion, frequent headaches, cracks in the corners of the lips, bleeding gums, chills, and difficulty breathing. You need to eat green vegetables, buckwheat, liver, and mallusks.

What other vitamins can help to normalize sleep

Alphabet Energy Complex.

This complex was invented for physically active people who have high nervousness and rapid fatigue. It contains two tablets. They should take in the morning and in the evening. The morning tablet helps to wake up, energize, which is enough for the whole day. It consists of: lemongrass seeds, thiamine, folic acid and extracts of Eleutherococcus. Evening tablets will help restore strength, calm the nervous system and restore immunity. The complex is not recommended to take in insomnia, people with irritability, hypertension and pregnancy.

Selmevit

This complex consists of 13 vitamins and 9 minerals. Reduces fatigue, irritability. Designed for people who are engaged in high physical exertion, experiencing stress and living in adverse conditions.

Apilac

It is made from the royal jelly of bees. It contains enzymes, vitamins and minerals, as well as hormones and carbohydrates. Apilac helps the body against stress, improves memory, allows concentration, normalizes blood pressure and immunity, improves metabolism.

Duovit

This product contains vitamins B, C, D, minerals and tocopherol. The complex should be taken by pregnant and lactating women, people with great physical and mental stress, with impaired or insufficient nutrition, after surgery and long-term medication. Duovit helps to restore energy, improve mood and tone.

Revien .

It contains a lot of useful substances such as iron, zinc, selenium, ginseng and hop extracts. It protects against fatigue and stress and normalizes the nervous system.

Vitrum Energy

This complex has a lot of minerals and essential vitamins, as well as ginseng extract. It will relieve the stress. It has a beneficial effect on the endocrine and nervous systems, and gives the body the necessary energy. The complex is very effective after operations and diseases, chronic fatigue, irritability, sleepiness, diseases in the genital system of men and women.

Enerion .

This is an excellent remedy against sleepiness, lethargy and fatigue. It contains synthetic vitamin B1. It is used for avitaminosis, asthenia, physical or mental fatigue. The complex improves a person's condition in almost one week of its use. Gone sleepiness, lethargy, increased efficiency and mood. The body is saturated with energy and recovers from a serious illness.

How to stop wanting to sleep

Consume enough fluids (water)

Then you can avoid problems with daytime sleepiness. Drink evenly throughout the day, starting when you wake up. Water will help you wake up easily. You should always carry water in a bottle with you. This is especially important for athletes. You can add lemon to the water. You need to understand that tea, coffee, and juices are not a substitute for water.

Do not break your sleep schedule.

In order not to solve problems with daytime sleepiness, it is enough to learn how to sleep at night with quality. It is necessary to observe sleep hygiene.

1. A schedule of falling asleep at the same time will increase the chances of success.
2. A relaxed state before bedtime, develop a firm rule: no gadgets.
3. Meditation, yoga exercises, quiet breathing, relaxing music.
4. A few hours before going to sleep, do not visit social networks and the Internet.
5. Stop watching TV at least one hour before going to bed.
6. No exciting book readings.
7. Create a cool climate in the bedroom.
8. Provide darkness during sleep.
9. Eliminate noise intrusion (if possible).
10. Clothing is soft, not irritating.

Regular athletic activities

In a state of fatigue and brokenness you want to lie on the bed, in front of the TV. But you must remember that movement is life. Exercise, especially in the fresh air, doing exercises, running, skiing, swimming in the pool can lift your spirits, increase energy and remove chronic fatigue. It is only necessary to determine what kind of sports activities have the greatest effect.

Understand and remove the factors that lead to sleep deprivation.

Bad habits: smoking, drinking alcohol, excessive craving for coffee and sugar destroy a person's health in a short period of time. If it is impossible to refuse this list, you can try at least to reduce them. Then the effect will not keep you waiting. So you can return your activity, the joy of life.

Walking in the fresh air

Studies by scientists have shown that the more time a person spends outdoors, the more energy and strength they regain. Even a light walk can create a lively emotional effect. At least 30 minutes of daily "rationing" will be enough to maintain a great emotional lift. In addition, being in the fresh air, especially in summer, contributes to obtaining natural vitamin "D", so necessary for the body.

Conclusion
But if none of this list helped, it's time to consult a qualified doctor for advice. He will be able to pick the right diet, assess your lifestyle, and provide medical assistance.