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Inositol, often mislabeled as vitamin B8, is a naturally occurring sugar with multiple vital functions in the body. While it’s primarily known for its role in insulin regulation and mental health, recent interest has grown around its potential benefits for sleep disorders like insomnia. Also, it’s known to be effective for weight loss. Studies indicated that some women process inositol very rapidly and end up with a functional deficit. Symptoms of that overlap with PCOS – brain fog, hair loss, etc. So, that may be why some of us respond so well. It has been used for decades for metabolic disorders and at higher doses for mood disorders, lots of studies on PubMed.
Inositol is found in various foods such as fruits, beans, grains, and nuts, but many are now turning to supplements to explore its effects on sleep quality. This blog will delve into the science behind inositol, its potential to improve insomnia, and whether it’s a viable solution for sleeplessness.
What is Inositol?
Inositol is a type of sugar that plays several different roles in the body and is often referred to as vitamin B8, which contradicts its identity because it is a carbohydrate that is a key component of cell membranes and helps regulate neurotransmitters activities, and even hormones such as insulin, serotonin, and dopamine which may influence various health conditions such as Polycystic Ovary Syndrome(PCOS) in women, metabolic syndrome and gestational diabetes.
Inositol is a sugar that is naturally found in the body, particularly in areas such as blood, brain, kidneys, and other tissues. It also naturally occurs in various foods such as fruits, beans, grains, and nuts and can also be produced it from carbohydrates.
The 2 main types of Inositol:
Myo-inositol and D-chiro inositol are among the most popular and most available types among the nine different forms of inositol present. Myo-inositol works alongside D-chiro-inositol (DCI), and clinical research suggests that a 40:1 ratio of MI to DCI is the most effective combination for optimal results when taking inositol supplements. This specific ratio has been widely studied for its benefits, particularly in managing conditions like PCOS and improving insulin sensitivity.
Inositol’s Influence on Sleep and Insomnia
While inositol’s role in treating insomnia is still being studied by researchers, there are a great number of positive effects of inositol on neurotransmitter regulation, circadian rhythms, and hormone balance which makes it a great supplement for people with sleep issues, here is how inositol influence sleep and insomnia:
- It plays a crucial role in the regulation of neurotransmitters, which are chemicals that transmit signals in the brain.
- Serotonin is particularly important because it is converted into melatonin, which is the hormone responsible for the sleep-wake cycle. A deficiency in melatonin can cause insomnia, supplements containing melatonin may help people with insomnia fall sleep slightly faster. Research suggests that inositol may enhance the activity of serotonin receptors, improving serotonin function, which in turn leads to better sleep onset and quality.
- When the body’s natural rhythm also known as the circadian rhythm is disrupted by several external factors such as noise, stress, too much light exposure, or external factors such as lack of melatonin, in these cases inositol helps boost melatonin production and helps with delayed sleep onset or frequent nighttime awakenings, which are common symptoms of insomnia.
- One of inositol’s notable functions is its role in managing mental health disorders such as anxiety, depression, and panic disorder, which are often associated with insomnia.
- By supporting serotonin and dopamine regulation, inositol can improve mood and reduce stress levels. Since anxiety and stress are common triggers for insomnia, inositol’s calming effect on the brain may make it easier for individuals to unwind and fall asleep.
- Additionally, inositol helps increase the sleep quality in pregnant women, a time when a majority of them suffer from insomnia. Pregnant women taking Myo-inositol experienced longer sleep durations, which is crucial for both maternal health and fetal development.
What are some other benefits of Inositol?
- Apart from helping people with insomnia scientists have found that inositol has numerous health benefits such as regulating mood and brain function. Below, we explore these additional benefits of inositol.
- Research suggests that individuals with panic disorders(characterized by sudden episodes of intense fear and anxiety) can consume inositol to reduce the frequency of panic disorders. In one study, individuals with panic disorder who took inositol experienced fewer weekly attacks than those who took common anxiety medications.
- PCOS is a hormonal disorder causing enlarged ovaries with small cysts which results in menstrual irregularity, excess hair growth, acne, obesity, etc.
- Inositol helps improve the body’s response to insulin, which is often impaired in women with PCOS, additionally combining inositol with folic acids may promote ovulation with fertility problems caused by PCOS.
Here are some simple steps to help you sleep better
- Create a bedtime routine that suits your daily routine.
- Stick to a bedtime routine and be consistent with it, no matter what day it is sleep and wake up at the same time.
- Limit screen time by avoiding phones, tablets, etc as it decreases the production of melatonin, the hormone that regulates your sleep-wake cycle, make sure to keep your screens aside 30 minutes before bed.
- Limit caffeine and alcohol or any other stimulant that disturbs your sleep.
- Regulate stress and practice mindfulness before going to bed such as sleep meditation, yoga, or journaling.
Key Takeaways:
Inositol, though often mistaken as a vitamin, plays a vital role in regulating various bodily functions, including neurotransmitters that influence sleep. Its ability to enhance serotonin and melatonin production, reduce anxiety, and regulate circadian rhythms makes it a promising supplement for those struggling with insomnia. Additionally, its benefits extend beyond sleep, aiding in the management of conditions like PCOS, mental health disorders, and overall well-being. While more research is needed, inositol shows great potential as a natural, holistic approach to improving sleep quality and overall health.
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