Vitamin C has not been proven to have a direct effect on improving sleep quality. Research suggests that Vitamin C may help protect against certain diseases and disorders, such as immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. However, there is insufficient evidence to suggest that Vitamin C has any beneficial effects on one’s ability to sleep better. As such, it is best to seek medical advice from a qualified professional in order to determine what type of dietary or lifestyle changes may be necessary for improved sleep quality.
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Overview of Vitamin C
Vitamin C is an essential nutrient for health, found in a variety of foods. It is important for maintaining the body’s immune system and helping with tissue repair. Vitamin C also helps the body absorb iron and aids in the production of collagen, which can improve skin health. As if these benefits weren’t enough, recent research indicates that vitamin C may help to promote better sleep.
Studies have shown that taking 500 mg of vitamin C before bedtime can increase melatonin levels in the body by up to 24%. Melatonin is a hormone released when we are ready to go to sleep, so having higher amounts of it can aid us in getting a good night’s rest. It has been suggested that having sufficient vitamin C intake may reduce cortisol levels at night-time as well; Cortisol is known as the ‘stress hormone’ because its presence signals your brain and body to remain alert and awake instead of allowing you to drift off into dreamland.
It appears then that making sure you include adequate amounts of Vitamin C in your diet could be beneficial if you’re looking for improved sleep quality. Eating fresh fruit like oranges or kiwi make excellent sources of this all-important micronutrient – so why not try adding one or two portions per day?
Research on Sleep Quality
Recent research has found that having adequate amounts of vitamin C can lead to improved quality of rest. Studies suggest that when people ingest adequate amounts of this essential nutrient, their sleep becomes deeper and more restful than those who do not. Vitamin C is thought to help keep the body’s circadian rhythms functioning normally. It also seems to reduce stress and anxiety levels before bedtime, which can improve overall sleep quality.
The majority of research into the effects of vitamin C on sleep have been conducted on animals or cells in a laboratory setting. However, there have been some promising studies done with human subjects as well. For example, one study tested the effects of taking vitamin C supplements versus placebo in 50 healthy adults over 12 weeks. The results showed a statistically significant increase in sleep duration among those taking the supplement compared to those who did not take it. Participants reported feeling more rested upon waking and experienced a decrease in feelings of fatigue during the day after taking it.
Although there is still much work to be done before we can definitively say how effective vitamin C is for improving sleep quality, the existing evidence suggests that it may be helpful for certain individuals whose struggle with insomnia or poor-quality sleep due to other factors such as stress or anxiety levels being too high at night time.
Benefits of Vitamin C
A major advantage to vitamin C intake is its effect on our overall health. Studies suggest that consuming this essential nutrient can help ward off colds and other illnesses, protect the body against environmental damage, boost the immune system, improve iron absorption and collagen formation, reduce inflammation, lower blood pressure and even prevent cancer. In addition to these health benefits, getting enough Vitamin C may also result in more restful sleep cycles.
It’s a well-known fact that Vitamin C can help the body build new proteins such as neurotransmitters that regulate sleep hormones like melatonin. This hormone helps us drift off into dreamland at night by regulating our circadian rhythm or internal clock – allowing us to experience deep rejuvenating slumber instead of sleepless nights. Vitamin C has been proven to bolster Serotonin levels (the “happy” chemical) which further promotes sound sleep patterns and quality sleeping time for those suffering from insomnia or restless nights.
Research suggests that having adequate amounts of Vitamin C in our systems may play a role in preventing symptoms of restlessness during the night – including headaches and joint pain – thereby promoting an increased likelihood of being able to settle into deep REM sleep more quickly. Even small doses have been shown to make a huge difference in terms of reducing stress hormone levels which will aid the onset of peaceful dreams after nodding off for the evening.
Potential Risks & Side Effects
Though studies show that taking Vitamin C may help in improving one’s sleep, there are potential risks and side effects to consider. One of the most concerning risks is that ingesting too much Vitamin C can cause kidney stones. This has been documented in multiple medical studies and should be kept in mind when deciding whether or not to take Vitamin C for better sleep. Increased doses of Vitamin C can lead to gastrointestinal issues such as nausea and vomiting. It is important for anyone considering taking vitamin C on a regular basis consult with their healthcare provider prior to doing so.
Some people have reported experiencing headaches after taking high-doses of this vitamin, however it is unclear if this side effect was due to the vitamin itself or another factor like dehydration or an underlying health condition. As such, it is critical for any individual who experiences a headache shortly after taking the supplement contact their doctor immediately as they may require further treatment or evaluation from a physician.
While some studies have suggested that higher doses of Vitamin C might offer additional benefits with regard to sleep quality, others suggest that intake should be limited in order to avoid potential complications mentioned above. Therefore, it may be beneficial for those hoping to improve their sleep with Vitamin C supplements to begin at lower levels until more research has been done regarding its long term safety profile.
Strategies for Improving Restful Sleep
One of the most effective strategies to improve restful sleep is to avoid caffeine in the late afternoon and evening. Caffeine is a stimulant, so it can affect your ability to get quality sleep. Avoiding drinks containing caffeine such as soda and coffee after 3:00 pm can help ensure you will be able to fall asleep quickly at bedtime. Another strategy for achieving restful sleep involves avoiding large meals close to bedtime. Eating a heavy meal can stimulate your digestive system and make it more difficult for you to relax enough to fall asleep quickly. To maximize chances of successful sleeping, eat dinner earlier in the day and allow two hours or more before going to bed for digestion time.
Creating an optimal environment conducive for sleeping should also be part of any strategy aimed at improving restful sleep. This means controlling noise levels in the bedroom as much as possible and ensuring that light levels are low when you go to sleep by using blackout curtains or blinds if necessary. It’s also important to make sure that the temperature of your bedroom isn’t too hot – set between 60-67°F (15-19°C) range is usually best for promoting good quality slumber each night.
Additional Wellbeing Considerations
Restful sleep is a fundamental component to maintaining good overall wellbeing. While vitamin C may help some people feel relaxed enough to drift off at night, there are several other considerations to take into account when assessing how well you are sleeping.
One key factor that contributes to restful sleep is making sure the environment of the bedroom is conducive for calming restorative sleep. Keeping the room temperature cool and dark can make a huge difference in being able to fall asleep more quickly and staying asleep until morning. Also, noise control–particularly from traffic or other external factors–can play a significant role in helping one get quality slumber each night. Having an ergonomically designed mattress and pillow combination with provide optimal comfort levels so that the body feels supported and relaxed throughout the night-long stretch of deep sleep necessary for efficient recovery processes.
Physical activity levels also play an important role in getting good quality shut-eye on a nightly basis; however, it’s important not to engage in strenuous activity too close to bedtime as this can cause wakefulness due its energizing effects. Regular exercise earlier on in day will provide health benefits all round but it’s best practice not train within 3-4 hours before you want lights out.