Vitamin deficiency turns out to be a major problem when it comes to waking get up early, with great feeling. Lack of vitamins affects the sleep patterns and causes different sleep disorders which result in insomnia. If you want to help your body on how to get up early every day, you should make sure you receive all the necessary vitamins.
Try to rely on the natural, energy-enhancing benefits of these healthy foods, [Read: How Food Can Affect Your Sleep and Help in Waking Up Early]. Here’s a look at the top five foods that can give you a sustained increase in energy and alertness:
Whole Grains – These healthy, high fiber, complex carbohydrates are an important part of a complete breakfast. They are chock full of energy, but unlike sweets and other simple carbohydrates (such as white bread) they break down more slowly in order to keep your body running strong over a longer period of time. Hot cereals like oatmeal are a natural choice for increasing your intake of whole grains, but you can also find whole grain versions of bread, cold cereals, muffins, and even decadent treats like pancakes or waffles.
Fruit – Delicious, vitamin packed fruits and berries deliver a shot of energizing sugar right to your system. Like whole grains, these sugars often come packaged with fiber, so they don’t precipitate the energy crashes that often accompany processed sugary snacks. In addition, many fruits are high in vitamin C, which was shown to improve exercise endurance among subjects in an Arizona State University study. Oranges, strawberries, kiwifruit, cantaloupe, and blueberries are among the richest sources of vitamin C.
Eggs – This breakfast staple has gotten a bad rap over the years, but they are a rich source of protein, which is metabolized more slowly than carbohydrates and provides a longer-lasting source of energy. Omelets or scrambled egg skillets that contain chopped up vegetables are an excellent source of not just protein, but also multiple vitamins.
Nuts – Like eggs, nuts are high in protein. They are also a good source of healthy, unsaturated fats, which can help to keep your mind sharp and alert. In addition, they make a great portable snack. If you find yourself feeling sluggish in the mid-morning or mid-afternoon, a few hours after breakfast or lunch, a handful or almonds, sunflower seeds, pistachios, cashews, or whatever else you like can make a great pick-me-up. Or spread a little unsweetened peanut butter onto come celery, apples, or whole grain crackers.
Water – One of the symptoms of dehydration is tiredness. It’s hard to feel energetic and alert when your body doesn’t have enough fluid to run properly. Be sure to drink plenty of water throughout your day – not just when you feel thirsty. Keeping, and refilling, a water bottle with you as you sit at your desk or run your errands is an excellent practice and can help to ensure that you stay hydrated. In addition, cold water stimulates the nerve endings in your mouth and throat, which are near your brain stem. This can help to give your mind a jolt when you find yourself struggling with drowsiness.
Get to know about your necessary vitamins and minerals deficiency:
First of all, B-group vitamins are extremely important for your body, they are needed to maintain mental and physical health. B-group vitamins are involved in the metabolism of serotonin that helps to regulate the sleep patterns. Besides, taking vitamins of B-group can help you prevent stress, anxiety and depression, main enemies of quality sleep.
Calcium is another element needed for a good health and quality sleep. It is not only a mineral that maintain strong bones and teeth, but it is also known for a sedative effect. Lack of calcium can cause anxiety and prevent you from falling asleep. Probably, that’s why a glass of warm milk, since it contains calcium, is considered to be the best bedtime snack that eases falling asleep.
Magnesium helps you go to sleep too. Magnesium deficiency leads to nervousness that can be a reason of insomnia and other sleep related issues. Magnesium along with the calcium deficiency can be the main cause of leg cramps.
Use of Waking up Pills
The main source of vitamins is food, but you can also consider taking vitamin complexes in pills. Recommended daily dose of calcium is 1,000 – 2,000 mg. You should divide it in portions and take after every meal and before going to bed. The recommended dose of magnesium is 500 mg – 1,000 mg per day and it is also advised to be taken along with calcium after meals and at bedtime. The daily dose of B-group vitamin complex should be 100 mg.