Healthy sleep in winter - micronutrients can help

At first glance, it seems illogical: Many people have particularly severe sleep problems in the darker months of the year, when they are struggling with tiredness all day anyway. This is not only annoying, but can also wear you out sooner or later. You can read here why sleep problems in winter are not illogical, but on the contrary can be explained scientifically - of course with recommendations on suitable micronutrients for healthy sleep.

Supplements for healthy sleep

Also useful

By the way: also think about vitamin D in winter

Sleep disorders are more common in winter

The amount of daylight influences how well we sleep. According to a Norwegian study, the likelihood of sleep disorders is around 80 per cent higher in winter than in summer.

The reason is: In the dark winter months, the body also produces the sleep hormone melatonin during the day. This is because there is often a lack of sufficient light to stop production. At the same time, less serotonin is produced - it regulates our mood.

This can lead to us being tired and lacking in energy during the day, while the quality of sleep at night still suffers as the melatonin balance is disrupted in the evening.

Melatonin for healthy sleep

Melatonin can also be supplemented. It is absorbed in the intestine and enters the bloodstream. It is then able to pass through the blood-brain barrier. This barrier regulates which substances enter the brain from the blood and is not permeable to all substances.

In this way, melatonin can support healthy sleep in the evening: It helps to shorten the time it takes to fall asleep. Melatonin is taken shortly before going to bed - for example 30 to 60 minutes beforehand.

Other micronutrients for the psyche and nervous system

Vitamins and minerals are also important for a healthy psyche and nervous system:

• As a coenzyme, vitamin B6 is necessary for the body's own melatonin production.
  
  

• Magnesium regulates the excitation of nerve and muscle cells.
  
  
• L-tryptophan is a precursor of serotonin and melatonin - the body produces both hormones from it.

Ashwagandha: also known as the sleeping berry

Ashwagandha: also known as the sleeping berry Ashwagandha is one of the best-known plants in traditional Ayurveda teachings. Among other things, the roots are utilised. In German, ashwagandha is also known as ‘sleep berry’.

The name is no coincidence: for centuries, ashwagandha has been valued for its many properties, which are said to balance body and mind.

Literature

Cheah, K. L. et al. (2021): Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 16(9):e0257843.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8462692/

Fatemeh, G. et al. (2022): Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. J Neurol. 269(1):205-216.
https://pubmed.ncbi.nlm.nih.gov/33417003/

Gröber, U. (2011): Mikronährstoffe. Metabolic Tuning – Prävention – Therapie. 3. Aufl. Wissenschaftliche Verlagsgesellschaft mbH Stuttgart.

Johnsen, M. T. et al. (2012): Is there a negative impact of winter on mental distress and sleeping problems in the subarctic: the Tromsø Study. BMC Psychiatry. 12:225.
https://pubmed.ncbi.nlm.nih.gov/23234541/

Sandman, N. et al. (2016): Winter is coming: nightmares and sleep problems during seasonal affective disorder. J Sleep Res. 25(5):612-619.
https://pubmed.ncbi.nlm.nih.gov/27174375/

Seidler, A. et al. (2023): Seasonality of human sleep: Polysomnographic data of a neuropsychiatric sleep clinic. Front Neurosci. 17:1105233. 
https://pubmed.ncbi.nlm.nih.gov/36875666/

Sivertsen, B. et al. (2021): Sleep in the land of the midnight sun and polar night: The Tromsø study. Chronobiol Int. 38(3):334-342.
https://pubmed.ncbi.nlm.nih.gov/33249932/