1. Cramps
Nighttime muscle cramps may stem from a deficiency in calcium and magnesium. Supplementing with these two minerals can help soothe muscles and improve sleep quality.
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2. Effects of hot flashes
Hot flashes are commonly seen in hormonal imbalances, especially an imbalance in the ratio of progesterone to estrogen. Iodine (such as in seaweed) and vitamin E (in certain forms) can support pituitary function and improve symptoms. Calcium gluconate may also be helpful.
3. Nasal congestion leads to difficulty breathing.
Dairy products can easily produce mucus, causing nasal congestion. Sulfites in alcohol or wine may also be a culprit. For persistent nasal congestion, consider using oregano and garlic to alleviate the symptoms.
4. Frequent urination at night
Frequent nighttime urination may be related to insulin resistance. A healthy ketogenic diet and intermittent fasting can help stabilize blood sugar and reduce nighttime urination.
5. Restless legs syndrome
This symptom is closely related to vitamin B1 deficiency, often caused by a high-carbohydrate diet. Nutritional yeast is a good source and can also be combined with Omega-3 fatty acids to improve the condition.
6. Sleep apnea
Thickening of the tissue at the back of the nasal cavity can lead to respiratory arrest. Lowering insulin levels can improve this condition; a healthy ketogenic diet combined with intermittent fasting is recommended.
7. High cortisol levels can cause insomnia.
Stress leads to elevated cortisol levels, which interferes with sleep. Avoid stimulants such as caffeine and chocolate, and minimize exposure to light and electromagnetic interference at night. Physical activity and relaxation exercises during the day can also help lower cortisol levels.
8. Common reasons for difficulty falling asleep
- A rapid heartbeat may be related to potassium deficiency or acid-base imbalance in the body.
- Excessive caffeine intake : from tea, coffee, chocolate, etc.
- Bloating : Caused by improper diet
- Insufficient vegetable intake , especially dark green leafy vegetables which are high in potassium.
- Body tension : Failure to relax during the day affects sleep at night.
- The effects of eating out : Restaurants often use unhealthy oils, which can affect liver and gallbladder function and sleep.
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Conclusion: Find the root cause and improve sleep.
Sleep problems can stem from various sources, including nutritional deficiencies, hormonal imbalances, dietary habits, and life stress. Adjusting your diet, supplementing with essential nutrients, establishing relaxation habits, and improving your living environment can help improve sleep quality. Understanding your body is key to truly regaining a good night's sleep.
YouTube source: https://www.youtube.com/watch?v=kNsQ7bJHcZQ
YouTube Column: Dr. Berger in Chinese Health knowledge
