IT HAS BEEN KNOWN FOR A LONG TIME THAT CALCIUM IS ESSENTIAL FOR THE HEALTH OF OUR BONES, BUT IT COULD BE THE KEY TO A GOOD NIGHT’S SLEEP, ACCORDING TO A NEW STUDY.
The study showed that sleep depends on calcium activity within neurons. As well as it was revealed that a mechanism regulated by calcium ions is in fact responsible for controlling the duration of sleep.
As per study, published in the journal Neuron, calcium contributes to the understanding and treatment of sleep disorders such as insomania and sleep apnea and other associated neurodegenerative diseases.
The dream, still a great unknown
The fundamental reasons for sleep and the mechanisms by which the duration of sleep is regulated remain largely unknown. “Even though sleep is a fundamental physiological function, its mechanism is still a mystery,” said author Hiroki Ueda of the University of Tokyo in Japan.
The research group also showed that the influx of calcium ions into the neurons is required to fall asleep and the pumping out of the neurons of the calcium ions to wake up.
Additionally, it was known that calcium can help you fall asleep naturally. The mineral contains tryptophan, an amino acid that the body uses to produce melatonin, a natural hormone that helps induce and maintain sleep, reports the National Sleep Foundation.
Research shows that low levels of calcium are associated with sleep disorders, including the lack of a deep REM phase, according to Medical News Today. When calcium levels are inadequate, you may wake up shortly after falling asleep and have difficulty going back to sleep.
Taking calcium supplements before going to bed can help reduce the risk of mineral deficiency. If you have low levels of zinc, magnesium or iron, a calcium supplement during the day can interfere with the absorption of these minerals. If you take calcium supplements at night instead of meals, time can help reduce possible interactions.
What calcium to consume?
Some calcium supplements are better absorbed with food.
There are different sources of calcium in supplements, the most prominent are: Calcium Lactate, Calcium Phosphate, Calcium Citrate Malate, Calcium Orotate and Oyster Calcium.
The most recommended calcium is Oyster Calcium , since it is the most natural form of calcium and, therefore, more absorbable.
Calcium Dosage: The National Institute of Health’s Office of Dietary Supplements recommends that adults ages 19 to 50 consume 1,000 milligrams of calcium per day, while adults older than 51 should receive 1200 milligrams.
Good sources: Vegetable oils and seeds, dairy products, green leafy vegetables and salmon or sardines. If you are not including enough calcium in your diet, you may need a supplement.
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