Not sleeping well is awful, so here are 8 vitamin & mineral remedies that could help you get some shut-eye.
1. Vitamin D
Many of us know Vitamin D for its vital role in bone health. It also helps in regulating mood swings, supporting immune function, and helping in controlling inflammation. Many types of research have shown that Vitamin D deficiency is linked with sleep disorders, and low levels of Vitamin D increase the risk of a sleeping disorder. It can be really hard to get this vitamin from food, if you aren’t getting enough Vitamin D you can take a fat-soluble Vitamin D pill to get your daily dose.
A naturally produced hormone in the body, melatonin helps determine wake and sleep cycle patterns. Bright Light affects its production, with levels normally rising in the evening, remaining high during the night, and dropping in the early morning.
Small amounts of melatonin are found in fruit, grains, meat, and vegetables. It’s also available as a supplement, used to treat insomnia and jet lag. The body naturally produces melatonin, but factors like bright lights or even diet can reduce the production of melatonin in your body and make it harder to sleep at night. There are many ways to naturally boost levels of melatonin, like eating melatonin-rich foods like walnuts, goji berries, or pineapple, reducing exposure to blue light, or trying relaxation techniques that potentially boost levels of melatonin.
Iron deficiency can lead to restless leg syndrome, where people feel they constantly have to move their legs when they go to their new mattress, making it hard to fall asleep. Iron-deficient women tend to have more problems sleeping.
Iron-rich foods include dark chocolate, nuts, liver, beef, lamb, beans, whole grains, and dark leafy green vegetables, or you can also buy iron tablets after consulting your doctor.
Calcium is known for strengthening teeth and bones. It also helps the brain use the amino acid tryptophan to manufacture melatonin, which helps in inducing sleep on your new mattress. This is why a glass of warm milk is thought to help you get to sleep, as dairy products contain both calcium and tryptophan. You can also take calcium tablets after consulting your doctor
Magnesium is known for its ability to relieve insomnia, magnesium helps you release tension and relax, preparing you for sleep. One study found the mineral, which can be found in foods including dark leafy greens, nuts, seeds, fish, beans, and whole grains, helps decrease the stress hormone cortisol that can keep you awake.
6. Vitamin E
This antioxidant helps combat restless leg syndrome, thus making it easier for sufferers to fall asleep. Studies have also shown it can help relieve hot flushes and night sweats for menopausal women and improve sleep quality. It’s found in many foods, including dark leafy greens, nuts, seeds, fish, and fruit.
7. B vitamins
Research suggests good levels of vitamins B3, B5, B6, B9, and B12 may help achieve good sleep, as they help regulate the body’s level of the amino acid tryptophan, which helps the body produce sleep-inducing melatonin.
B vitamins are found in many foods, including fortified foods.
Studies Source Links:
Cuciureanu, M.D., Vink, R. Magnesium and stress. In: Vink, R., Nechifor, M., editors.(2011) Magnesium in the Central Nervous System. Adelaide (AU): University of Adelaide Press.
Sleep symptoms associated with intake of specific dietary nutrients
Grandner, M. A., Jackson, N., Gerstner, J. R., & Knutson, K. L. (2014). Sleep symptoms associated with intake of specific dietary nutrients. Journal of sleep research, 23(1), 22–34. https://doi.org/10.1111/jsr.12084