Sleep is one of the most essential processes of the body. If you find it difficult falling asleep, night after night, then you have a problem. You need vitamins that promote sleep. A study has shown that sleeping for less than seven hours doubles your mortality risk while sleeping for less than six hours per night quadruples the risk. The main issue here is, chronic sleeplessness can have grave health consequences. According to research carried out by the American Sleep Association, about 40 to 70 million American adults suffer from sleep disorders. In 2015 alone, Americans spent slightly more than $40 billion on remedies to treat sleeplessness! The most common sleep disorders that are treatable include sleep apnea, insomnia narcolepsy, and restless leg syndrome.
If you have tried some tips like drinking warm milk or reading bedtime stories, but none has solved your problem, then you need to reconsider and try vitamins that help you sleep. The body needs more vitamins for sleep, they can go a long way to help you sleep better. You may be asking yourself, what vitamins help you sleep? Here are some of the top 10 vitamins and supplements for sleep:
These Are the Best Vitamins for Sleep
SugarBear Sleep, Vegan Gummy Vitamins with Melatonin
If you consult a doctor to help you overcome the problem of sleep disorder, this is a supplement that is often prescribed to take care of the disease. The administration of this supplement is common among doctors because over the years, it has proven to be so effective.
Melatonin is a hormone that helps regulate your body’s sleep cycle. It also helps to put your brain in a good mood to feel like a rest
Nobi Nutrition Magnesium Supplement for Sleep (60 Capsules)
Of all the minerals we receive from food, magnesium is one of the minerals of paramount importance since it is necessary in most reactions taking place in the body. Apart from this, it is also confirmed that magnesium induces the production of GABA (an amino acid), which is essential to soothe the nervous system and cause long-term sleep. This is why patients with sleep disorders are recommended to take a healthy dose of magnesium by dissolving magnesium citrate powder in water. Also make sure that you eat enough vegetables, which will ensure that your body’s magnesium levels are in control.
NOW Supplements, L-Tryptophan
Tryptophan is an essential amino acid that produces vitamin B-3, which is also used to produce serotonin, one of the body’s hormones that promotes relaxation.
Thus, in the long run, a healthy diet containing tryptophan prevents you from suffering from a sleep disorder. It is well established that the body cannot produce its own tryptophan, so it is very dependent on secondary sources to get it. Eggs, turkey and potatoes are a good source of tryptophan if you are looking for foods that increase the level of tryptophan in your body.
Olly Sleep Gummy
With three milligrams of melatonin, the hormone that regulates our body’s natural sleep and awakening cycle, it also contains L-theanine, an amino acid that promotes calmness. (They are so good and effective that a Byrdie publisher says that they changed their lives.) Added botanists still promote relaxation, and we are big fans of the delicious blackberry flavor.
It’s usually referred to as the sunshine’ vitamin. Research has shown that vitamin D influences the quality and quantity of sleep. Its deficiency leads to less sleep or disrupted sleep. This essential vitamin is made by exposing the body to sunlight or a safe tanning bed, although, it is also found in egg yolks, oily fish and fortified foods. While Vitamin D helps in the absorption of calcium and immunity, a research points to a link between poor sleep quality low and levels of Vitamin D in the body.
A study on nutrients, carried out in 2017, shows a connection between sleep disturbances and levels of vitamin D.
Another study shows sleep improvement with the introduction of vitamin D in the body. A human body can only make the fat-soluble vitamin when it’s exposed to sunlight. Nowadays, vitamin D can also be taken in supplement form. But, the body needs a higher dosage to maintain serum levels. It’s important to consult a specialist to help you determine your personal nutrient needs since too much intake can lead to nausea, vomiting, constipation and even kidney stones. It’s advisable to boost intake of vitamin k2 when you opt to take vitamin D supplements.
How do you know if your vitamin D level is okay? By getting your vitamin D serum levels tested after every six months.
Vitamin E’s primary role in your body is as an antioxidant. It protects the cells against harmful molecules that are formed during normal metabolism. It deals well with restless leg syndrome, hence making it easier to fall asleep. Vitamin E supplement helps to reduce symptoms in restless leg syndrome. Research has shown that vitamin E can help treat night sweats and hot flushes for women who have reached menopause, and also improve the quality of sleep.
The vitamin is found in a variety of foods including nuts, fish, fruits, seeds, and leafy greens.
You are probably aware of the importance of vitamin c to your body’s immune system. But, did you also know it’s so important to sleep? According to research published in PLOS ONE, individuals with low vitamin C levels have more sleep problems and are more likely to wake up during the night. The best way to improve vitamin C levels is by eating citrus fruit, bell peppers, mangoes, and Brussels sprouts. You can also take a yummy orange-flavored vitamin C drink.
At night, the pineal gland in the brain produces a hormone called melatonin. Melatonin helps regulate the body’s day/night circadian rhythm, including when other hormones are released. Research suggests that taking a melatonin supplement can help you get your beauty break. Dr. Friedman recommends starting with a low dose of 1 mg and says it is crucial to program it correctly according to your sleep mode: if you are able to fall asleep but have difficulty falling asleep, try taking a controlled release formulation 30 minutes before bedtime; if you have difficulty falling asleep, it’s better to take a sublingual or quick-release liquid form an hour before bedtime. If you wake up in the middle of the night, do not take melatonin to fall asleep, as this will throw away your inner clock. Find out a few other things you should know before taking melatonin.
A study in The Journal of Sleep Research found that calcium deficiency could disrupt the sleep cycle known as Rapid Eye Movement (REM). When researchers brought calcium levels back to normal, volunteers regained normal REM sleep. You can get the mineral from dairy products, or you can also eat more foods, such as sea kale, mustard, coiled vegetables, sardines and sesame seeds, to increase your calcium intake. The recommendations of the National Institute of Health (NIH) are 1,000 mg for adults aged 19 to 50 years and 1200 mg for those over 51 years of age. If you do not realize this amount, you may need to take a supplement to make up the difference.
Theanine is an amazing amino acid found in tea leaves, especially green tea, and some types of mushrooms. Theanine increases some of the chemicals in the brain (such as dopamine, GABA and serotonin) that help regulates sleep. It also reduces chemicals in the brain that have an exciting effect. Experts believe it helps to induce drowsiness and accelerate the time it takes to fall asleep, as well as improve the quality of sleep. As mentioned, you can get Theanine from green tea. However, you can also find it in the form of a supplement in many pharmacies.
The main purpose of iron in your body is to help oxygen move from your lungs to your tissues. The amount of iron in your body affects the quality of sleep, the sleep you can feel during the day, and whether you feel tired or depressed.
John Hopkins University has established a link between iron deficiency and restless leg syndrome. Restless legs syndrome is where your legs have an irresistible need to move after a period of inactivity, which can make it difficult to fall asleep.
The university claims that insufficient iron in the body is “the strongest environmental risk factor associated with SRL.” Foods rich in iron include meats such as beef, ham, poultry, fish and seafood. You will also find iron in legumes, quinoa, broccoli, various seeds (pumpkin, sesame, hemp and flax seeds), tofu and dark chocolate.
They are usually found in a variety of foods, even fortified foods. Vitamin b sleep supplements are also available. Good levels of B vitamins can help one to have a good sleep. They help in regulating the level of the amino acid tryptophan in the body, which in return helps in producing sleep-inducing melatonin. The B vitamins family include B12, B3, B6, B9, and B5.
Keeps blood cells and the body’s nerves healthy. It also helps the body to create energy. Older adults and vegetarians usually have low vitamin B12 levels. Low vitamin B12 in the body causes fatigue, neurological complaints, numbness, mood swings, and sleep disturbances. Many specialists recommend taking vitamin B12 supplement on a daily basis to help diminish signs of deficiency. Side effects of excess B12 intake include dizziness, stomach pain, and rashes.
It is also known as niacin. In a way, they are also used as vitamins to help sleep. But there is limited evidence to validate. But research conducted found out that nicotinamide, a type of niacin, given consecutively for 21 days to sleep-deprived individuals, improved their sleep. It also helped insomniacs to increase their sleep efficiency.
The study suggests that vitamin B6 may be one way to help people have lucid dreams It is also known as pyridoxine. It plays a vital role in your body. Like other B-vitamins, B6 helps the body to metabolize proteins and fats, convert energy into glucose and make sure the nervous system works properly.
With all these functions, your B6 level may contribute to insomnia or sleeping difficulties. B6 also converts a portion of tryptophan to vitamin B3 or niacin, which regulates sleep patterns. If you fail to obtain enough B6 in your diet, tryptophan metabolism may be disturbed. This may further limit the level of serotonin in your body hence leading to insomnia and disturbed sleep.
It also is known as folate. It is a member of the B vitamin group. Just like all the others, they are also vitamins for a sleep aid. Folate helps in energy production and cellular metabolism. Deficiency of vitamin B9 (folic acid) has been associated with insomnia.
One of the benefits of B5 is its ability to streamline and regulate sleep. It regulates and maintains the adrenal glands in the kidneys. The glands secrete important hormones such as testosterone, cortisol, and estrogen. The deficiency of B5 has a direct effect on the adrenal glands. They get overworked and exhaust themselves by overproducing different hormones.
Cortisol is also referred to as stress hormone. Proper levels of cortisol help to maintain stress and anxiety levels in our bodies. Stress and anxiety directly related to sleep disorders. When you have so much stress, you can have sleep disturbances like insomnia. To deal with that, you need to improve vitamins for sleep and anxiety by eating foods rich in B5 vitamins. They are vitamins to help sleep and stress. These foods include organ meat, sweet potatoes, peas, avocado, corn, milk, oily fish, sunflower seeds, yeast, flaxseed, and whole-grain cereals. Or you can use supplemental vitamins for better sleep. If you are one of those distressed with sleep disorders, you can use vitamins to help improve your sleep. In general, our bodies need vitamins for better sleep.
Other Sleep Questions
What diet induces good sleep?
Based on the latest scientific evidence, we know what nutrients can be supplemented to promote sleep, and we know what foods can do the same. The National Dream Foundation recommends lean protein foods, such as cottage cheese, which can increase serotonin levels. Other ideas include a few nuts that provide healthy heart fats and can give you a healthy dose of melatonin just before bedtime. This is especially true if you consume nuts or almonds. Other bedtime snacks include complex carbohydrates combined with fats, such as fruits or whole grains. It has been shown that when combined with fats, carbohydrates improve the transport of amino acids in the brain.
What should I look for in a multivitamin?
Be careful with any vitamin supplement that gives you more than 100 percent of the daily value of any vitamin or mineral to avoid the accumulation of toxic substances. But do not expect to find a multivitamin that gives you 100% of the daily value for calcium or magnesium, as this would make the pill too large. And you do not necessarily need a multivitamin specifically marketed for your sex or age group since often, the generic pill has a similar vitamin makeup.
How can you increase deep sleep and REM?
REM sleep is carried out only 90 minutes after you have fallen asleep, and as it was said before, it is really important to dream. When REM occurs, your eyes move from side to side, although the eyes move when closed. As you get older, you spend less time in REM sleep, which is problematic because REM is important for memory training and learning.
The same methods described above can help you get better REM sleep. This includes maintaining a regular sleep schedule and preparing to sleep, investing in the right multivitamin supplement.
Healthy sleep is a must for the general health of the body, but it is not uncommon to experience sleep problems at different times in your life for many different reasons. Whether it’s stress, hormones or whatever, there are many things that can help you improve your sleep.