If you have difficulty sleeping, it can throw your whole day off. You can become sluggish and unproductive at work, it can lead to a shortness of temper and an inability to deal with situations, as well as being dangerous if you are driving. Thankfully, there are a range of essential vitamins to help with sleep on the market that can contribute towards grabbing that elusive eight hours of peaceful rest.
Some people may turn to alcohol to help them nod off, but the quality of sleep is not the same as with natural treatments like vitamins. We have put together a list of essential vitamins to help with sleep, along with information on minerals and other natural supplements that can provide good quality shut-eye.
Vitamin E is helpful in a number of different ways when it comes to aiding sleep. When taken on combination with Vitamin C and other antioxidants, it can improve your breathing overnight, which leads to fewer interruptions in your sleep and a better quality if sleep as well.
If you suffer from restless leg syndrome, where people feel the urge to constantly move their legs when they lie or sit down, Vitamin E can help. It is said to help sufferers to sleep better by giving them more control over their limbs in these situations. In a study, seven out of nine people with restless leg syndrome regained complete control, with the other two reporting partial control returning after taking Vitamin E.
You can find Vitamin E in foods such as nuts, fish, fruit and dark, leafy greens.
Another of the essential vitamins to help with sleep is Vitamin D. This most often comes from sunlight on the skin, but it is also found in foods such as oily fish and eggs.
A lack of adequate Vitamin D in the body is linked with less sleep and more disrupted sleep. If you can add in more Vitamin D to your diet, or allow yourself extra time outside in the sunshine, you could see a stark improvement in your sleep overall.
B vitamins can help your sleep, as many of them help regulate tryptophan in the body. B3, B5, B6, B9 and B12 all contribute to controlling this amino acid, which helps the body produce melatonin. Melatonin controls sleep patterns and is key to providing a good night’s sleep.
You can find B vitamins in foods such as cereals, milk, cheese and eggs. Many fortified foods contain these B vitamins that will help provide a more restful night for you if you otherwise struggle.
Minerals to Help With Sleep
It is not just the essential vitamins to help with sleep that you need to ensure you feature in your diet. There are a number of minerals that can help you drop off too. Calcium is not just handy for bones and teeth, it can also help in the production of melatonin, the sleep hormone. Milk and cheese are loaded with calcium and are great additions to your diet to provide a restful night.
Magnesium is another good mineral to help with sleep. It battles against cortisol, which you produce when you are stressed, helps you relax and decreases tension. If you want more magnesium in your diet, look to incorporate nuts, seeds, fruit and fish into your meals.
Theanine is an amino acid that can also aid sleep. You find it in green tea and it is known for its calming qualities.
CBD Oil to Help With Sleep
Many users of CBD oil rave about its effectiveness in helping them fall asleep and stay asleep. One of the reasons for this is that it can help reduce anxiety, which often leads to sleeplessness. It is also known to help with REM sleep abnormalities in people with post traumatic stress disorder, Parkinson’s and other conditions.