3 nutrient deficiencies that are ruining your sleep schedule – Times of India

Insomnia can be caused by a variety of factors, including stress, anxiety, depression, and poor sleep habits. Chronic pain, hormonal imbalances (such as menopause), and medical conditions like sleep apnea can also contribute. In some cases, lifestyle factors like excessive caffeine or alcohol consumption, irregular sleep schedules, and screen exposure before bed play significant roles. However, poor sleep schedules can also be caused by certain nutrient deficiencies.

How do you determine if your insomnia is related to nutritional deficiencies?

To assess if insomnia is linked to nutritional deficiencies, it’s important to evaluate the patient’s diet and overall health. Key signs include fatigue, muscle cramps, or irritability, which may indicate a lack of essential nutrients like magnesium or zinc. Blood tests for these nutrients can help identify deficiencies, alongside an evaluation of symptoms and medical history.

3 nutrient deficiencies that significantly impact sleep quality

Magnesium, zinc, and calcium are known to impact sleep. Magnesium, for example, helps regulate neurotransmitters involved in sleep like GABA and melatonin. Zinc supports immune function and influences sleep duration, while calcium is linked to REM sleep regulation. Deficiencies in these minerals can lead to restless sleep or insomnia.
Magnesium helps calm the nervous system by regulating neurotransmitters that promote relaxation and sleep. Zinc plays a role in the production of melatonin, helping regulate the sleep-wake cycle. Calcium works with tryptophan to produce melatonin and is involved in deeper sleep stages like REM.

According to Dr. Akansha Dwivedi, senior consultant, Homoeo Amigo, “Magnesium plays a crucial role in many bodily functions, including muscle relaxation and the regulation of the sleep-wake cycle. By ensuring adequate magnesium intake, through diet or supplements, many individuals may experience improved sleep quality and fewer insomnia-related issues.”

Signs of deficiency that lead to sleep disturbances

According to Dr. Dharmesh Shah, founder, director, Holistica World, “Magnesium deficiency may manifest as muscle cramps, anxiety, or fatigue, which can interfere with sleep. Calcium deficiency can lead to sleep disturbances, particularly during REM sleep, while a lack of zinc might present symptoms like impaired immune function and trouble falling asleep.”

Is this deficiency specific to age groups and lifestyle choices?

Older adults, people with digestive disorders (like Crohn’s disease), or those with unhealthy diets (e.g., high in processed foods) are more prone to ignoring these minerals. High stress, lifestyle choices, and underlying health conditions may also cause imbalances.

What’s the function of magnesium?

A common misconception is that only magnesium aids in sleep when, in fact, it works in synergy with other nutrients like Vitamin B6, calcium, and zinc. Another myth is that supplements are always the solution, whereas dietary changes can sometimes be more effective in maintaining healthy mineral levels.