Part 1: How Nutrient Deficiencies Contribute to Sleep Problems
An Interview with guest writer Dr. Adam Godkin, ND (Naturopathic Doctor)
Nutrition and eating habits are fundamental to a good nights sleep. I brought in a guest speaker, Dr. Adam Godkin to learn more about the different nutrients involved in promoting healthy sleep.
Dr. Adam Godkin is a long-time friend of mine, we swam together for years and he recently has started up his own practice in Naturopathic medicine. I am so excited to have him as a guest on the YBG blog!
Welcome Adam!
Can you tell us a little bit about your background?
Growing up, I was always involved in athletics, with the focus being competitive swimming, which I was involved in for a little over 10 years. In university, I wanted to build upon my knowledge of athletic performance, so I started the kinesiology program at SFU, and later switched to physiology. I loved the hands-on aspects of the kinesiology program, and the challenge of trying to understand cell biology in the physiology program. SFU has a strong faculty that studies and teaches cardiac physiology, so I was drawn to several upper-level course in that field for the remainder of my degree.
What got you into naturopathic medicine?
I saw a naturopathic doctor growing up, who helped me with digestive issues and the chronic shoulder injuries I had developed during my years of swimming. I wanted to work in healthcare in some capacity when I started at SFU, but I didn’t know what specific field I would end up in. The approach to healthcare by naturopathic medicine, including treating root cause, treating the whole person, and supporting the healing power of the body resonated with me, and is what led me into this field of medicine.
What is your speciality?
I always address sleep and digestion with my patients because it is foundational to all aspects of health. My clinical focus is in treating injuries and chronic pain. I also have a clinical interest in treating allergies, cardiovascular health, hormone imbalances, weight loss, athletic performance and mental health.
When it comes to food, there is a lot of information on the internet that talks about best foods for sleep, diet and sleep and causes of poor sleep.
As a sleep specialist and coach, are there any nutrient deficiencies that my clients or anyone struggling with sleep should be aware of?
Yes, there are many different deficiencies that could be causing poor sleep and a few to rule out.
The first one being a Magnesium deficiency. A deficiency in magnesium can affect sleep and potentially cause insomnia (Seelig, 1994). Magnesium deficiencies are common for two reasons:
The typical North American diet contains less than the recommended daily allowance of magnesium for adults (310-320 mg per day for women, 400-420 mg per day for men).
Physical and emotional stress can deplete magnesium and increase its daily requirement.
To support adequate magnesium it is important to include the major dietary sources of magnesium in your daily diet. These include: green leafy vegetables, whole grains, nuts, and legumes.
The second deficiency is low levels of vitamin D. Low levels of Vitamin D have been shown to increase the risk of poor sleep (Gao, Kou, Zhuang, Ren, Dong, Wang, 2018). Several studies have shown that vitamin D receptors in the brain regulate the sleep-wake cycle, and that high levels of vitamin D decreases risk of having difficulties sleeping. It is important to talk to your medical practitioner about testing vitamin D levels to determine an appropriate dose for you.
Other nutrient deficiencies that may affect sleep include vitamin A, C, E, K, B vitamins, copper, potassium, calcium, and iron (Ikonte, Mun, Reider, Grant, Mitmesser, 2019) Deficiencies in these nutrients may reflect a diet that does not include enough foods that are rich in vitamins and minerals, such as dark leafy greens, root vegetables, colourful vegetables, nuts, seeds, and in-season fruits.
Here are a few foods to consider adding to your diet to support a healthier sleep:
Dark Leafy Greens (e.g., kale, spinach, bok choy, collard greens, arugula, etc.)
Root Vegetables (e.g., sweet potato, turnips, ginger, beets, fennel, etc.).
Colourful vegetables (e.g., peppers, celery, carrots, etc.)
Nuts and Seeds (e.g., almonds, cashews, sunflower seeds, etc.).
In season fruits (e.g., oranges, bananas, apples, pears, etc.).
Whole grains (e.g., oatmeal, brown rice, bulgar, etc.).
In Part 2 with Dr. Adam Godkin we will discuss the best foods you can eat before bed and why they may be helpful.
To contact Dr. Adam Godkin for more information about his services he can be reached via e-mail agodkin@catalystkinetics.com or click here to book an appointment.
This article does not constitute medical advice. Consult your naturopathic doctor or medical practitioner before taking any supplement or medication.
xoxo, Nicole
References
Seelig MS. Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review). J Am Coll Nutr 1994;13:429–446.
Gao Q, Kou T, Zhuang B, Ren Y, Dong X, Wang Q. The Association between Vitamin D Deficiency and Sleep Disorders: A Systematic Review and Meta-Analysis. Nutrients. 2018;10(10):1395. doi:10.3390/nu10101395
Ikonte, Mun, Reider, Grant, Mitmesser. Micronutrient Inadequacy in Short Sleep: Analysis of the NHANES 2005–2016. Nutrients. 2019;11(10):2335. doi:10.3390/nu11102335