Sleep Reset: Using Targeted Nutrients to Catch More Restful Z’s

Sleep Reset: Using Targeted Nutrients to Catch More Restful Z’s

Adequate, quality sleep is one of those things that we all need to survive (let alone thrive), but many of us struggle to achieve the recommended 7-9 hours per night. 

Whether it’s due to late-night scrolling on your phone, midlife hormonal fluctuations, or having an odd work schedule, poor and disrupted sleep does more than throw off the next day. It can lead to long-term health effects that influence everything from your mood to energy levels and immune function. 

If your sleep feels off track, it’s important to optimize your nutrition and everyday habits, which may include adding a multivitamin. 

How Multivitamins Can Help Support Your Sleep

The best way to get an abundance of essential nutrients for sleep and overall wellness is by eating a balanced diet. Still, sometimes food alone isn’t enough. Adding a supplemental source of vitamins and minerals can bridge potential gaps that might be contributing to restlessness. 

Key micronutrients in multivitamins that can support better sleep include:

  • Magnesium: Known to be a natural relaxation mineral, magnesium helps regulate neurotransmitters and melatonin production, which support falling asleep and staying asleep. Low magnesium levels are often linked to restlessness and muscle tension.

  • Vitamin B6: Involved in converting tryptophan into serotonin and melatonin, hormones directly tied to mood regulation and sleep quality. Without adequate B6, your body may struggle to wind down at night.

  • Vitamin D: Often associated with bone and immune health, vitamin D also influences circadian rhythm regulation. Deficiency has been linked to increased risk of sleep disorders, including shorter sleep duration and more nighttime awakenings.

  • Zinc: Plays a role in nervous system signaling and has been studied alongside magnesium and melatonin for improving sleep quality. It may even help shorten the time it takes to fall asleep.

  • Vitamin B9 (Folate): Folate deficiency has been associated with insomnia and fatigue. Folate supports neurotransmitter production, which can indirectly influence sleep regulation.

Pairing Multivitamins with Sleep Hygiene Habits

While improving your nutrition and complementing your diet with a multivitamin can help get your sleep on track, it’s also important to prioritize healthy sleep hygiene habits. Here are some additional things you can do:

  • Follow a consistent sleep-wake schedule

  • Avoid screens at bedtime, as they emit blue light that can interfere with melatonin secretion and make it harder to fall asleep

  • Establish a regular bedtime routine to wind down, which might include stretching, leaving your phone in another room, reading a book, and taking a multivitamin when you brush your teeth

  • Ensure your bedroom is a sleep-promoting environment, using things like comfy bedding, low lighting, and a noise machine if needed

If changing your habits doesn’t improve your sleep, it’s always a good idea to speak with your healthcare provider for guidance. 

Start Your Sleep Reset Today

If you’ve been feeling like restful nights are out of reach, consider a simple reset with some of these ideas. Start by nourishing your body well, adding a quality multivitamin, and incorporating consistent sleep hygiene habits. With these steps, you’ll be better equipped to drift off and stay asleep, so you can wake up energized and ready to take on the day.

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