睡眠質量

Vitamin E is one of the vitamins we need most. Vitamin E can ensure that our immune system remains healthy, and has a strong antioxidant effect, protecting our cells from free radical damage. Does this essential nutrient also help sleep? Research has been conducted on how vitamin E can help improve sleep deprivation, insomnia, and the effects of illness on sleep patterns. The impact of lack of sleep on the human body In fast-paced life, lack of sleep may seem normal, but it will affect health. Try to ensure enough sleep time. The following are some of the negative effects of insufficient sleep on health. Lack of sleep can increase weight. Hormones, leptin, and ghrelin control hunger, and they are affected by sleep levels. Lack of sleep can also cause insulin release, which increases fat storage and the risk of type 2 diabetes. Lack of sleep will reduce immune function and prolong the recovery time from illness. It can also make you more susceptible to respiratory diseases, which is very important considering the COVID-19 pandemic. Lack of sleep increases the risk of cardiovascular disease. Sleep helps restore and rebuild blood vessels, helps maintain blood pressure, blood sugar levels, and reduces inflammation. Lack of sleep can cause depression/anxiety. Insufficient sleep can cause depression and/or irritability, and may exacerbate existing mental health problems. May cause forgetfulness or difficulty remembering new concepts. Lack of sleep can affect memory, because the brain forms connections during sleep to help memorize and process new information. How does Vitamin E help sleep So how does Vitamin E help us get better sleep? Many studies are exploring vitamin E, studying what it helps to protect and maintain, studying how it affects our sleep and sleep patterns, and any diseases that may interfere with sleep. Provide potential protection to prevent memory loss due to lack of sleep. Vitamin E can protect the hippocampus, which is a key part of the brain to consolidate memory. A study showed that vitamin E helps reduce oxidative stress, which can impair the learning and memory processes caused by sleep deprivation. Improve sleep apnea. Researchers have found that people with sleep apnea have lower levels of vitamin E. Some studies have shown that adding vitamin E may help improve night breathing and sleep quality. Provide hormone protection. Some sleep problems are related to low testosterone levels in men. A study found that vitamin E can maintain testosterone levels more effectively than melatonin. In addition, women who have hot flashes due to menopause may also use vitamin E to improve sleep, because another study found that taking vitamin E can significantly reduce night hot flashes. Helps treat restless legs syndrome (RLS). RLS can cause insomnia and affect the quality of life. A study on hemodialysis patients found that the combination of vitamin E and vitamin C can reduce the severity of RLS, which is a common problem encountered by hemodialysis patients. Foods rich in vitamin E Eating foods rich in vitamin E and a variety of balanced whole foods is a good way to get the vitamin E you need to help improve sleep, because vitamin E is consumed with other vitamins such as vitamin C and vitamin B3 It works best when. If you are considering taking vitamin E supplements to improve sleep quality, please consult your doctor, because vitamin E is a fat-soluble vitamin, which means that if you take too much, there is a higher potential for toxicity. Vitamin E can be found in foods such as dark green vegetables, nuts, seeds, fish and fruits. Here are some foods that contain the most vitamin E: Wheat germ oil sunflower seeds almond avocado hazelnut abalone peanut