5 Best Vitamin Supplements to Help You Sleep

According to a new survey from Consumer Reports1, Americans aren't getting a good night’s rest. Based off the results, 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 – that is 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? It really comes down to diet, but getting all the vitamins and nutrients you need can be difficult. That's why taking supplements to fill in any gaps that you may be missing can help you catch some zzz's.

Here are some of the best vitamins and supplements for a good night's sleep:

1. Vitamin C

When most people think Vitamin C, they relate it to the wonderful immunity-boosting properties that it's famous for. But some studies suggest2 that people with low levels of Vitamin C may actually have increased risks of experiencing sleep problems. Those that have less Vitamin C can wake up more frequently throughout the night, leading to less restful sleep. 

2. Vitamin D

While Vitamin D might come from sunlight, it is surprisingly important in helping us get our nighttime zzz’s. The vitamin has been linked3 to the maintenance of good sleep, which is why it's so important to supplement for it during the winter months. Vitamin D deficiency can inhibit the duration of your sleep as well as increase your risk of sleep disturbances. Some studies have associated certain sleep disorders4, like obstructive sleep apnea and insomnia, with Vitamin D deficiency.

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 yo're looking at bright screen light at night, your body may not release melatonin as it should. Studies suggest5 that melatonin supplements can aid your body in getting a more restful night of sleep. 

4. Magnesium

Magnesium helps your body produce melatonin. It also helps your muscles 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 a good idea to take a daily multivitamin to make sure you are getting your 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.