Sometimes the body’s sleep cycle gets a little mixed up due to poor dietary choices and not-that-healthy daily activities. These puts the body at edge and sometimes make it a bit uneasy to have a sound sleep.
Well, there are essential vitamins and minerals that can help you sleep better as well as help increase your energy and productivity
Please note that you need a doctor, pharmacist or dietician can give you specific advice about how much of any supplement you may need as some supplements are not suitable for people who are pregnant, breastfeeding or have certain medical disorders.
Here are 8 essential vitamins and minerals to help you sleep better:
1. Vitamin D
Most experts agree that Vitamin D isn’t actually a vitamin but rather, a hormone made in the body with the help of sunlight.
In a meta-analysis published by the National Center for Biotechnology Information, it was found that Vitamin D deficiency is in fact associated with a higher risk of sleep disorders and that with less than 20 ng/mL Vitamin D could increase the risk of sleep disorders.
You can get Vitamin D from supplementation, and sunlight! Some foods high in Vitamin D are eggs, salmon, tuna fish, and mushrooms.
Check with your doctor or pharmacist to see what your current Vitamin D level is and how much you should be supplementing. Because Vitamin D is a fat soluble vitamin, it can get stored in your body and become toxic if the level is too high.
2. Vitamin E
A 2011 study looking at the neuroprotective effect of Vitamin E showed that Vitamin E can prevent sleep deprivation-induced memory impairment, as well as normalizing hippocampus antioxidant mechanisms during sleep deprivation.
In addition to this, Vitamin E is a powerful antioxidant – protecting the body tissue from free radical damage, and playing a role in healthy aging.
It also helps to keep the immune system strong, is important in the formation of red blood cells and helps the body use Vitamin K.
Sunflower seeds, almonds, and wheat germ oil are foods that contain Vitamin E in relatively decent amounts. You can also buy it in capsule form at most pharmacies.
Vitamin E is another of the fat-soluble vitamins, so check in with your doctor or pharmacist to assess your needs.
3. B Vitamins
There are 8 B Vitamins that are vital to your health which together are called the B -complex Vitamins. Some emerging research shows that certain B-Vitamins – B3, B5, B6, B9 & B12 to be exact – help regulate the body’s supply of Tryptophan, which in turn helps the body produce melatonin. Melatonin is a hormone produced in your body to make you sleepy. (More on Tryptophan and Melatonin later).
The B-Vitamins are typically included in most multivitamins, or you can purchase B-Complex on its own in supplement form. A healthy, well rounded diet with plenty of whole grains, meats, fruit and veggies often provides a good base amount for the body.
4. Calcium & Magnesium
These two minerals are often recommended together just before bed as they both play a role in muscle contraction and relaxation.
It is believed that a lack of Calcium and Magnesium can cause numerous sleep interruptions throughout the night, and Calcium works with Tryptophan (another hormone involved in sleepiness) to produce Melatonin which helps induce sleep. Chronic insomnia is also one of the initial symptoms of Magnesium deficiency.
A diet rich in greens, nuts and seeds will ensure you get Magnesium and Calcium as well as you can buy a supplement containing both at any pharmacy.
5. Theanine
Theanine is an amazing amino acid that is found in tea leaves – particularly green tea – and some types of mushrooms.
Theanine boosts some of the chemicals in the brain (such as dopamine, GABA, and serotonin) which help to regulate sleep. It also lowers chemicals in the brain that have an excitatory effect.
6. Iron
The number one symptom of low Iron levels is fatigue and sleep disturbance. Low iron levels are thought to be a major risk factor in Restless Leg Syndrome, which can cause sleeplessness or insomnia.
Low iron can also contribute to feelings of anxiety which can make sleep tough as well.
Have your doctor check your iron levels. If you are low, they will recommend a supplement. Did you know that your body absorbs 2 to 3 times more iron from animal sources than from plant sources?
Hack: Vitamin C helps your body absorb Iron, so try taking any recommended supplements with apple or orange juice!
The following foods are high in iron:
Lean beef, oysters, chicken, turkey, beans and lentils, tofu, baked potatoes, cashews, dark green leafy vegetables such as spinach, fortified breakfast cereals, whole-grain and enriched breads.
7. Melatonin
Melatonin is a hormone naturally produced by the body, which makes you feel sleepy.
If you are having trouble getting to sleep, you can also find it in supplement form and typically taking it for a short period (two weeks or so) can help reset your circadian rhythm and let you fall asleep faster. Experts recommend trying it for a short period then stopping supplementation and seeing how your body has responded.
You can help melatonin do its job by “setting the mood”. Turn the lights low, shut off screens, and get cozy.
And if you still have trouble getting to sleep, you can find its supplement at almost any pharmacy.
8. Tryptophan
You know how after Thanksgiving dinner, everyone heads for the recliner or couch and falls asleep? Studies have shown over and over again that tryptophan can induce sleepiness and help you fall asleep faster.
You can buy tryptophan supplements at most pharmacies. You can also get it from many foods such as: nuts, seeds, poultry (not just turkey), milk, spinach, eggs and salmon.
