Vitamins that may help you sleep
You might find yourself tossing and turning night after night for a number of reasons. But here is one you may not have thought of: vitamin deficiencies.
“We know that diet and sleep are deeply connected, “says Michael Breus, PhD, who blogs as The Sleep Doctor. He says there are five vitamins that appear to play a role in how much sleep we get and how restful and high quality that sleep is.
Vitamin B6- Researchers have found that vitamin B6 plays a role in the production of melatonin, a hormone crucial for proper sleep. This nutrient also plays a role in mood regulation as Breus puts it, “There’s a strong correlation between depression and sleep problems.” Fun fact: Vitamin B6 may help people increase their ability to remember their dream. “according to Breus. Vitamin B6 is a busy nutrient. It supports more than 100 enzymatic reactions within the body. B6 plays roles in protein metabolism, immune function and maintaining normal levels of an amino acid called homocysteine, which has been linked to cardiovascular disease.
Vitamin B6 food sources: Bananas, bell peppers, poultry, spinach, and turnip greens
Vitamin B12- Researchers have found a link between Vitamin B12 deficiencies and sleeplessness. “Several studies have demonstrated that this vitamin is involved in regulating sleep-wake cycles by helping to keep circadian rhythms [the bodies internal clock] in sync.” Says Breus. Vitamin B12 is needed for proper neurological function and the production of red blood cells. Like B6, it also helps control homocysteine.
Vitamin B12 food sources: Salmon, snapper, sardines, liver, and shellfish
Vitamin C – Studies have associated low levels of vitamin C with such signs of poor sleep as frequent nighttime awakenings and waking up too early without getting back to sleep.
Vitamin C also helps the body absorb non-heme iron, a form of this important mineral found in plant-based foods and nutrients linked to reduction in restless legs syndrome, in which jumpy legs make it difficult to stay asleep. Vitamin C helps protect cells from free-radical damage as well.
Vitamin C food sources: Bell pepper, broccoli, brussel sprouts, cauliflower, kale, lemons, oranges, parsley, and strawberries.
Vitamin D- “There is a growing body of research showing vitamin D affects both how much sleep we get and how well we sleep, “says Breus. For example, a 2018 analysis in the journal Nutrients, which included nine studies involving nearly 9,400 participants, found that people who were D-deficient “had a significantly increased risk of sleep disorders,” including poor sleep quality and short sleep duration, according to the study’s team report. As one of calciums nutrient partners, Vitamin D is needed to build healthy bones; it also plays a role in immune function. In addition, evidence suggests that vitamin D may contribute to the regulation of blood pressure and glucose usage.
Vitamin D food sources: Salmon, eggs, cod, sardines, shrimp; also created in skin when exposed to sunlight.
Vitamin E – As with Vitamin D, low levels of vitamin E have also been linked to an increased risk of OSA (obstructive sleep apnea). In addition, scientist have found that Vitamin E may help to protect against the memory problem that may occur as the result of sleep loss. Vitamin E helps protect cells from free-radical damage and support cardiovascular well-being.
Vitamin E food sources: Almonds, chard, spinach, sunflower seeds, and whole grains.
If you are having any sleep issues, try adding these vitamins to your daily routine. You might find that your body was just deficient and needed some help. As with all vitamins and supplements, please talk to your doctor before taking.
Cheers to a good night sleep…Zzzzzzzz
