Trouble Sleeping ? Here Are Vitamins That Help You Sleep

Vitamins are not only for nutrition. They can also help you sleep better.

In today's fast-paced world, people are often sleep deprived or have trouble sleeping well at night. It is not uncommon to hear people say that they can't sleep at night because their minds are racing with thoughts, or they toss and turn in bed all night long without any luck. The lack of sleep can lead to a variety of problems such as mood swings, weight gain, and overall health issues.

Fortunately, there are vitamins that can help make you fall asleep faster and stay asleep throughout the night!

Magnesium

Magnesium was the featured nutrient in a study published in the Journal of Research of Medical Science, which found that adding a supplement in elderly participants improved the symptoms of insomnia and sleep quality. t can be found in nuts, beans and whole grains. It can help induce sleep by calming the nervous system and reducing stress levels.

Melatonin

This is a hormone that regulates your body’s circadian rhythm and promotes deep sleep by helping you feel sleepy at bedtime. Melatonin is also present in many types of foods including pistachios, walnuts, tart cherries, grapes, strawberries, kiwi, tomatoes, bell peppers and corn.

Vitamin D

A study found that taking vitamin D supplements improved sleep quality in people with low levels of vitamin D. Another study found that taking a supplement containing both vitamin D3 and omega-3 fatty acids improved sleep quality in people who were deficient in both nutrients. You can get Vitamin D from most dairy products and oily fish, as well as through direct sunlight.

Potassium

Potassium plays an important role in maintaining a healthy sleep cycle. A 2010 study found that people who had low potassium levels were more likely to have difficulty falling asleep or staying asleep at night. You can consume more potassium found in bananas, beans, baked potatoes, avocados, and leafy greens.

B-Vitamins

B vitamins like thiamine, riboflavin, vitamin B6, vitamin B12 and folate are vital for brain function, energy levels and metabolism. They also help reduce the risk of infection and support growth. A study from University of Alabama found that B12 plays an important role in brain function. They say it helps with things like sleep and mood. Additionally, a deficiency in vitamin B6 has been linked to a higher chance of psychological issues, which themselves may lead to sleep troubles.

Tryptophan

Tryptophan is an essential dietary amino acid that the body uses to produce serotonin, a chemical that helps to regulate sleep, and melatonin. Tryptophan is found in protein foods and is most readily absorbed by the body when it is eaten with carbohydrates.

A study published in the journal Age found that people over the age of 55 who had difficulty falling asleep quickly or staying asleep had better sleep quality when they ate a diet high in tryptophan. Nuts and seeds like sunflower, chia, sesame and pumpkin, are high in this nutrient.

Iron

Iron is a major component in our blood that provides oxygen to our cells and tissues. Essentially, oxygen helps to keep us energized – which is why a lack of proper circulation typically wears us out and leaves us feeling tired.

A shortage of iron in the blood can lead to a range of serious health problems, including iron deficiency anemia. Further, iron deficiency is one of the more common causes of the sleep disorder. Foods like red meat, poultry, fatty fish and eggs are major sources of iron. Others include nuts, wholemeal bread, dark leafy greens and tofu.

If you can, do your best to get most of your vitamins from a healthy, balanced diet rather than supplements. Check with your healthcare provider to see if taking a multivitamin or a daily dose of a specific vitamin is necessary for you, particularly if you may need several different vitamins.