Lee Health sleep medicine Dr. Jose Colon says it’s one of the first things he checks when a patient complains of sleep problems. “Nutritional deficiencies can cause issues with insomnia and restless legs,” he said.
Certain nutrient deficiencies can cause fatigue, while others can cause you to have trouble falling or staying asleep. “In my clinic, I’ve been finding that some patients with insomnia have deficiencies in oleic acid. Oleic acid is a fat that we need and a lot of people are missing this, and they can exhibit some sleep difficulties,” said Dr. Colon.
Doctors can test for nutrient deficiencies to determine if that’s the cause.
Things like magnesium deficiencies can cause a patient to have difficulty sleeping or have restless legs syndrome. Vitamin B deficiencies can cause a patient to have insomnia or excessive sleepiness. “There are certain micronutrient panels that take a look at the white blood cells and look more at the functional capacity of the vitamins and minerals and our micronutrients,” said Dr. Colon.
But what you’re eating can also affect how well you’re sleeping. “The foods that we try to stay away from are high glycemic foods or foods that are going to spike your blood sugar: White rice, white potatoes, white sugar, white bread, a lot of the white stuff,” he said.
Exercising in the morning or afternoon can also help you get a deeper night’s sleep. “I think it’s important to exercise when you can, but you have to be aware that if you’re exercising late at night, your core body temperature elevates and it’s going to take a little longer to get to sleep,” he said.
Eating a few hours before bed, exercising regularly, and limiting high glycemic foods can all help you get a better night’s sleep.
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