5 Vitamins & Supplements for Healthy Sleep
According to a survey from Consumer Reports1, Americans aren't sleeping so well. About 27% of adults are experiencing trouble either falling asleep or staying asleep. Meanwhile, 68% of Americans experience sleep trouble at least once a week – roughly 164 million Americans!
Of course, the constant hustle and bustle of our modern world means that we need our sleep more than ever. So what can we do to improve our sleep? Nutrition is certainly a factor, but it's not always easy to get all the nutrients we need from diet alone. That's why taking sleep supplements to fill in the gaps may help you catch some zzz's.
Here are some of the best vitamins and supplements to support a good night's sleep:
1. Vitamin C
When most people think of Vitamin C, they think about its immune-support benefits. But some studies show2 that people with low levels of Vitamin C also wake up more frequently throughout the night, leading to less restful sleep. Make sure you're getting enough vitamin C to avoid this.
2. Vitamin D
Vitamin D is known as the sunshine vitamin, but it's alo been linked3 with helping us get our nighttime zzz’s. Not only does sunshine exposure help regulate our circadian rhythms, research shows that vitamin D deficiency is linked with an increased risk of sleep disturbances4, including obstructive sleep apnea and insomnia.
3. Melatonin
Melatonin is perhaps best known as the hormone that helps regulate the body’s circadian rhythms. When night falls, melatonin is released to cue your body to settle down for sleep. Circadian rhythms are triggered by light, so if you don't get out in the sunlight enough during the day, and you're looking at bright screen light at night, your body may not release melatonin as it should. Studies suggest5 that melatonin supplements can help your body settle down for sleep at night.
4. Magnesium
Magnesium helps your body produce melatonin. It also helps your muscles and nerves relax to let you unwind for a good night's sleep. But according to the Nutritional Magnesium Association6, over 75% of all Americans aren’t hitting their daily recommended dose of magnesium.
5. Calcium
The latest research shows7 that calcium could play a part in your sleep patterns, particularly in how you dream. A recent study found that calcium deficiency can result in an REM sleep disturbance. Rapid Eye Movement is the deepest state of sleep, when dreams normally occur9.
It's always a good idea to take a daily multivitamin to make sure you are getting a healthy quota of essential vitamins and minerals. We also recommend our NATURELO Sleep Formula, made with melatonin, magnesium, and relaxing herbs to help you fall asleep and wake well rested.
References:
1. Consumer Reports: Why Americans Can't Sleep, January 14, 2016
2. Serum Nutritional Biomarkers and Their Associations with Sleep among US Adults in Recent National Surveys, August 19, 2014
3. The Association between Vitamin D Deficiency and Sleep Disorders: A Systematic Review and Meta-Analysis, 2018 Oct; 10(10): 1395
4. The Relation of Serum 25-hydroxyvitamin-D Levels With Severity of Obstructive Sleep Apnea and Glucose Metabolism Abnormalities, 2018 Oct; 10(10): 1395
5. Effect of inducing nocturnal serum melatonin concentrations in daytime on sleep, mood, body temperature, and performance., 1994 Mar 1; 91(5): 1824–1828
6. Magnesium Association of America, 2018 Oct; 10(10): 1395
7. Nutrition and the Early-Medieval Diet, 1997
8. Sleep Symptoms Associated with Intake of Specific Dietary Nutrients, 2014 Feb; 23(1): 22–34.