6 Vitamins That Help You Sleep Better
Sleep is a vastly important part of your overall health, but getting good sleep can be harder said than done for many people. According to the Centers for Disease Control and Prevention (CDC), nearly a third of Americans consistently get less than ideal sleep.
The implications of poor sleep and sleep issues are vast for your overall health and wellbeing. Fortunately, there are several things you can do in your day-to-day life that may help provide a calming effect and improve your sleep patterns and sleep quality.
Below is a closer look at sleep, its benefits, what may happen when you don’t get enough, and natural ways to support deeper sleep.
Why Is Sleep Important?
Sleep is a unique aspect of our daily lives, primarily spent while unconscious. Sleeping is hardwired into us, much like it is for most of the animal kingdom, but what exactly is sleep's role, and how does it benefit your overall health?
Let’s look at why sleep is so essential and how important it is to get quality sleep, consistently.
Hormone Regulation
Hormones are chemical messengers within the body that help to coordinate many organ systems and physiological processes. Sleep may play an essential role in hormone regulation as hormones are closely tied to the circadian rhythm, the body’s natural sleep-wake cycle.
This natural cycle controls your sleep-wake cycle and interacts with hormone levels that fluctuate regularly. Getting good quality sleep may support hormonal balance in this way.
Energy Levels
Everyone could use a little more energy in the day, and while supplements may help to provide energy support, there is no substitute for good sleep. Sleep is required consistently, and not getting enough of it can contribute to daytime sleepiness and a general lack of energy.
Mental Wellbeing
Mental health and sleep are both closely interrelated. Individuals with mental health conditions like anxiety may find it more difficult to fall asleep and stay asleep. At the same time, a lack of sleep can easily contribute to an increased feeling of stress which can contribute to the development of mental health conditions.
Beauty Rest
When someone says they need their beauty rest, it may sound cliche, but there’s actually quite a bit of truth to the concept of beauty rest. A study showed that individuals who slept better were more likely to have more resilient skin and report higher satisfaction with their general appearance than those who got less overall quality rest.
Recovery
If you have ever overexerted yourself, you may have felt quite drained and tired in the aftermath. Aside from expending a ton of energy, getting tired and sleeping after physically exerting yourself may help you recover.
When your body is at rest, it has many more resources available to repair tissue than when you are awake and moving around. For muscle recovery, your muscle cells can use circulating amino acids to regrow new tissue.
Problems Due to a Lack of Sleep
A lack of sleep now and again is typically not something to get too concerned about. However, consistently getting poor-quality and insufficient sleep can slowly wear you down and cause several problems with your overall health.
Sleep disorders such as sleep apnea are a real threat to your health. If you believe you are experiencing problems with sleep and are chronically getting less quality sleep than you need, it is important to seek medical advice from your health provider.
Below is a closer look at some issues that may present themselves as a result of sleep deprivation. Being aware of these can enable you to identify a sleeping problem early and enable you to get the care you need.
Difficulty Concentrating
Effects on your higher-level brain functioning tend to be one of the first indications of sleep deprivation. Not getting restful sleep can significantly reduce your ability to concentrate and can also reduce your reaction time.
These effects on cognitive function can be so significant that their impacts are commonly equated to that of an individual that is intoxicated. The CDC states that being awake for 17 hours is similar to having a blood alcohol concentration (BAC) of 0.05%, just a few points off the legal limit.
Increased Likelihood of Chronic Conditions
A lack of sleep has short-term consequences and can increase your chances of developing long-term health conditions. A chronic lack of sleep has been tied to the development of conditions like diabetes, cardiovascular disease and obesity, according to the CDC.
Lowered Immunity
The immune system is closely tied to your sleep habits, and getting poor quality sleep or simply not getting enough sleep can negatively impact your immunity and make you more likely to get sick.
Supplements That Can Help Support Good Sleep
When it comes to sleep, we may often forget about the important role that nutrition plays and the potential benefits of supplements. Let's take a closer look at some nourishing options that can help support a restful night's sleep, enhancing both the duration and quality of your shut eye.
Soothe your body and mind with these gentle aids for a truly rejuvenating slumber.
Melatonin
Melatonin is a naturally created hormone that helps to prepare the body for sleep. In the evening, when you should go to bed, the body releases melatonin which calms the nervous system and prepares your body for sleep.
Individuals that suffer from sleep disorders or need help falling asleep may choose to take a sleep aid like melatonin which helps whisk you away to sleep. While melatonin supplements are generally safe, you should still consult a healthcare professional like your primary care to ensure they are safe to supplement.
Magnesium
Magnesium, also known as the “relaxation” mineral, is one of the many essential minerals your body needs to function at its best. Taking magnesium before bed supports muscle relaxation, helping to promote healthy sleep patterns so you can unwind, recharge, and wake up ready to conquer the day.
Elevate your nighttime routine with our higher strength Advanced Magnesium+ blend, nutritionist formulated for better absorption.
B Vitamins
B vitamins are a group of water-soluble vitamins that play a role in metabolism, energy levels, and red blood cell production. Vitamin B12 and Vitamin B6 may have a role to play in supporting the body’s fight against sleep problems.
Vitamin B12, found in our AM + PM, may provide some level of support for falling asleep and is an essential vitamin to help foster better energy levels. B12 deficiency can cause fatigue, so ensure you are getting your daily dose from sun up to sun down with our day-to-night formula.
Potassium
Potassium is another essential mineral that is required on a recurring daily basis. Not getting enough potassium can contribute to sleep disturbances throughout the night that may inhibit your ability to enter deeper stages of sleep — this is what constitutes restful sleep. This can leave you waking up feeling poorly-rested and fatigued.
Taking potassium or ensuring you are getting enough potassium in your diet may help if you wake up in the middle of the night due to an underlying nutritional deficiency.
Vitamin D
Vitamin D is considered an essential vitamin, and low vitamin D levels have been associated with an increased occurrence of daytime drowsiness. Vitamin D deficiency may be able to be reduced by taking a daily supplement that includes Vitamin D in its formulation, like our Vitamin D+ Formula.
Calcium
Calcium is an essential dietary mineral most commonly thought of as a mineral to help support your bones. While calcium certainly plays a role in bone health, this mineral also plays several other roles, such as muscular and nerve health.
A recent study from 2022 also suggests that it plays a role along with vitamin D in regulating slow-wave sleep, which is the deepest and most restful stage of sleep.
Some other great vitamins and supplements that can support a good night’s sleep for children and older adults to consider include:
- Valerian root
- Chamomile
- Kiwi
- Vitamin E
- Vitamin C
Conclusion
Sleep is integral to your overall wellness, and its importance is often overlooked. Sleep, nutrition, and activity are the three pillars of a healthy lifestyle, and by ensuring you are getting your best quality shut eye, you set yourself up for success in staying active and motivated to provide your body with the nutrients you need.
Sources:
1 in 3 adults don’t get enough sleep | CDC
Does poor sleep quality affect skin ageing? | NCBI
Magnesium involvement in sleep: genetic and nutritional models | NCBI
The Effects of Magnesium – Melatonin - Vit B Complex Supplementation in Treatment of Insomnia | NCBI
Decreased serum potassium may disturb sleep homeostasis in essential hypertensives | NCBI
Risks from Not Getting Enough Sleep: Impaired Performance | NIOSH | CDC.
Sleep and Chronic Disease | CDC