30 Sec Answer: Vitamins that can help you sleep at night include B-vitamins, vitamin D, magnesium, and melatonin. Taking a multivitamin can also help to ensure your body has the right amount of nutrients it needs to rest properly.
Introduction
Getting a good night’s sleep is essential for both physical and mental health. But sometimes it can be hard to drift off into a peaceful slumber. Fortunately, there are several vitamins and minerals that can help promote better quality sleep. Read on to learn more about how vitamins can help you get the restful night of sleep you need.
What Are Vitamins?
Vitamins are micronutrients that our bodies need in order to maintain optimal health. They play important roles in many biological processes, including metabolism, energy production, immune system functioning, and hormone balance. Some vitamins are water-soluble (meaning they dissolve in water), while others are fat-soluble (meaning they dissolve in fat).
How Do Vitamins Help You Sleep?
Certain vitamins have been shown to have a positive effect on sleep patterns and duration. B-vitamins, vitamin D, magnesium, and melatonin have all been linked to improved sleep quality and better sleep duration. When taken together or as part of a multivitamin supplement, these vitamins can help improve the quantity and quality of your nightly slumber.
What Are B-Vitamins?
B-vitamins are a group of 8 water-soluble vitamins that play an important role in maintaining healthy skin, hair, eyes, liver, muscle tone, nerve function, and red blood cell production. Deficiencies in any of these B-vitamins can lead to fatigue or poor sleep quality. A study published in The Journal of Clinical Endocrinology & Metabolism found that taking a daily multivitamin containing B-vitamins helped people with insomnia fall asleep faster and stay asleep longer.
What Is Vitamin D?
Vitamin D is a fat-soluble vitamin found naturally in some foods like egg yolks and oily fish such as salmon. It is also produced when our skin is exposed to sunlight. Vitamin D plays an important role in regulating our circadian rhythm – the body’s natural 24 hour clock which controls our sleeping and waking cycles. Studies have shown that people with low levels of vitamin D are more likely to suffer from insomnia than those with higher levels of the nutrient.
What Is Magnesium?
Magnesium is an essential mineral needed for more than 300 biochemical reactions in the body including muscle contraction, nerve transmission, and energy production. Low levels of magnesium can cause irritability and difficulty sleeping due to its role in calming the nervous system and promoting relaxation. Research has found that taking a magnesium supplement before bed may improve overall sleep quality by reducing symptoms of insomnia such as difficulty falling asleep or staying asleep throughout the night.
What Is Melatonin?
Melatonin is a hormone secreted by the pineal gland in response to darkness which helps regulate our sleep/wake cycle by making us feel sleepy when it gets dark outside. Low levels of melatonin have been linked to difficulty falling asleep as well as other sleep disorders such as jet lag or shift work disorder. Supplementing with melatonin has been shown to improve overall sleep quality by helping reset our body’s internal clock so we feel sleepy at the right time each night.
What Are The Benefits Of Taking A Multivitamin?
Taking a multivitamin every day can provide additional benefits beyond simply getting adequate amounts of key vitamins and minerals needed for proper functioning. Many multivitamin supplements contain herbal extracts such as valerian root which helps relax muscles; chamomile which has mild sedative properties; and lavender which helps reduce anxiety levels – all important components for achieving deep restorative sleep.
Should I Take Supplements Or Get My Vitamins From Food Sources?
Whenever possible it’s best to try and obtain your daily recommended intake of vitamins through food sources first as they tend to be better absorbed by the body than synthetic supplements. Foods rich in B-vitamins include whole grains such as oats; dark leafy greens like spinach; meat such as beef; seafood like tuna; dairy products such as yogurt; eggs; nuts like almonds; fruits like oranges; beans such as lentils; mushrooms; avocados; potatoes; tomatoes; fortified cereals; soybeans; seeds like flaxseed; and bananas just to name a few! Getting enough exposure to sunlight during the day will ensure your body produces enough vitamin D while eating plenty of magnesium-rich foods like legumes (chickpeas) whole grains (quinoa), nuts (cashews) leafy greens (spinach) avocado fruits (bananas) fish (salmon) yogurt and kefir will boost your intake of this essential mineral too! If dietary changes don’t seem to be doing the trick then speaking with your doctor about taking supplemental forms may be an option worth exploring further!
Final Thoughts On Vitamins That Help You Sleep At Night
It’s clear that certain vitamins have powerful effects on improving sleep duration and quality when taken regularly over time. B-vitamins, vitamin D, magnesium, and melatonin should all be considered if you’re having trouble drifting off into dreamland each night! Taking a daily multivitamin containing all these key ingredients plus herbs known for their relaxing properties may give you that extra edge towards achieving more satisfying shut eye! Ultimately what matters most is finding what works best for YOU so experiment away until you find your own unique recipe for restful nights ahead!
