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Published on May 23, 2019

8 Essential Vitamins And Minerals to Help You Sleep Better

8 Essential Vitamins And Minerals to Help You Sleep Better

If you are like most people, you probably can resonate with some bits of it:

You start the day off feeling pretty good after a cup of coffee. You get through the morning – maybe you catch a quick lunch workout, then around 2 or 4pm, you hit a slump. You feel like you could spend 4 hours in the staff nap room, but you know you have 24 more emails to get through before you can even begin to start winding down your workday. You promise yourself you’ll go to bed early, and if you wake up you won’t stare at your phone until the wee hours of the morning.

You have another cup of coffee on the drive home from work, start dinner, sit with the kids and family, load the dishwasher, and still have to put together the summary of a presentation for tomorrow morning. You feel more tired and overwhelmed, so you catch an episode of your favorite show and spend an hour wrapping up your presentation only to find its 10:30pm and you are exhausted.

You go to bed, but you just haven’t had the time to wind down so you lie there looking at the ceiling, listening to your partner snore like a chainsaw. When you do finally get to sleep, you wake up four hours later in the wee hours of the morning, and can’t get back to sleep…

You’re tired, so why can’t you go back to sleep?

Sometimes, our bodily sleep cycles get a little mixed up due to the poor nutritional choices we make in our day to day lives. We eat fast food on the run and miss out on important nutrients our bodies need to function properly and run smoothly. A body can only function properly for so long with an improper diet then at some point something has got to give.

This article will show you 8 vitamins, minerals and supplements to help you get a better sleep and increase your energy and productivity to help you look and feel your best!

A Word of Caution:

It is always important to talk to your doctor or pharmacist prior to using vitamins for sleep or adding supplements to your diet, as some of them you can overload on – such as iron, and the fat soluble Vitamins A, D E & K.

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A doctor, pharmacist or dietician can give you specific advice about how much of any supplement you may need as some supplements are not suitable for people who are pregnant, breastfeeding or have certain medical disorders.

1. Vitamin D

Most experts agree that Vitamin D isn’t actually a vitamin but rather, a hormone made in the body with the help of sunlight.

In a meta-analysis published by the National Center for Biotechnology Information, it was found that Vitamin D deficiency is in fact associated with a higher risk of sleep disorders and that with less than 20 ng/mL Vitamin D could increase the risk of sleep disorders.[1]

You can get Vitamin D from supplementation, and sunlight! Some foods high in Vitamin D are eggs, salmon, tuna fish, and mushrooms.

Check with your doctor or pharmacist to see what your current Vitamin D level is and how much you should be supplementing. Because Vitamin D is a fat soluble vitamin, it can get stored in your body and become toxic if the level is too high.

Want to know how much sunlight is safe and when to get it to produce your own Vitamin d? This app maybe able to help.

2. Vitamin E

A 2011 study looking at the neuroprotective effect of Vitamin E showed that Vitamin E can prevent sleep deprivation-induced memory impairment, as well as normalizing hippocampus antioxidant mechanisms during sleep deprivation.[2]

In addition to this, Vitamin E is a powerful antioxidant – protecting the body tissue from free radical damage, and playing a role in healthy aging.

It also helps to keep the immune system strong, is important in the formation of red blood cells and helps the body use Vitamin K.

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Sunflower seeds, almonds, and wheat germ oil are foods that contain Vitamin E in relatively decent amounts. You can also buy it in capsule form at most pharmacies.

Vitamin E is another of the fat-soluble vitamins, so check in with your doctor or pharmacist to assess your needs.

3. B Vitamins

There are 8 B Vitamins that are vital to your health which together are called the B -complex Vitamins. Some emerging research shows that certain B-Vitamins – B3, B5, B6, B9 & B12 to be exact – help regulate the body’s supply of Tryptophan, which in turn helps the body produce melatonin. Melatonin is a hormone produced in your body to make you sleepy. (More on Tryptophan and Melatonin later).

The B-Vitamins are typically included in most multivitamins, or you can purchase B-Complex on its own in supplement form. A healthy, well rounded diet with plenty of whole grains, meats, fruit and veggies often provides a good base amount for the body.

4. Calcium & Magnesium

These two minerals are often recommended together just before bed as they both play a role in muscle contraction and relaxation.

It is believed that a lack of Calcium and Magnesium can cause numerous sleep interruptions throughout the night, and Calcium works with Tryptophan (another hormone involved in sleepiness) to produce Melatonin which helps induce sleep. Chronic insomnia is also one of the initial symptoms of Magnesium deficiency.

A diet rich in greens, nuts and seeds will ensure you get Magnesium and Calcium as well as you can buy a supplement containing both at any pharmacy.

5. Theanine

Theanine is an amazing amino acid that is found in tea leaves – particularly green tea – and some types of mushrooms.

Theanine boosts some of the chemicals in the brain (such as dopamine, GABA, and serotonin) which help to regulate sleep. It also lowers chemicals in the brain that have an excitatory effect.

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Experts believe it helps induce sleepiness and speed up the time it takes to fall asleep as well as improving sleep quality.[3]

As mentioned, you can get Theanine from green tea. However, you can also find it in supplement form at many pharmacies.

6. Iron

The number one symptom of low Iron levels is fatigue and sleep disturbance. Low iron levels are thought to be a major risk factor in Restless Leg Syndrome, which can cause sleeplessness or insomnia.

Low iron can also contribute to feelings of anxiety which can make sleep tough as well.

Have your doctor check your iron levels. If you are low, they will recommend a supplement. Did you know that your body absorbs 2 to 3 times more iron from animal sources than from plant sources?

Hack: Vitamin C helps your body absorb Iron, so try taking any recommended supplements with apple or orange juice!

The following foods are high in iron:

Lean beef, oysters, chicken, turkey, beans and lentils, tofu, baked potatoes, cashews, dark green leafy vegetables such as spinach, fortified breakfast cereals, whole-grain and enriched breads.

7. Melatonin

Melatonin is a hormone naturally produced by the body, which makes you feel sleepy.

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If you are having trouble getting to sleep, you can also find it in supplement form and typically taking it for a short period (two weeks or so) can help reset your circadian rhythm and let you fall asleep faster. Experts recommend trying it for a short period then stopping supplementation and seeing how your body has responded.

You can help melatonin do its job by “setting the mood”. Turn the lights low, shut off screens, and get cozy.

And if you still have trouble getting to sleep, you can find its supplement at almost any pharmacy.

8. Tryptophan

You know how after Thanksgiving dinner, everyone heads for the recliner or couch and falls asleep? Studies have shown over and over again that tryptophan can induce sleepiness and help you fall asleep faster.

You can buy tryptophan supplements at most pharmacies. You can also get it from many foods such as: nuts, seeds, poultry (not just turkey), milk, spinach, eggs and salmon.

Conclusion

Healthy sleep is imperative for overall bodily health, yet it is not uncommon to experience sleep issues at different times in your life – for many different reasons.

Whether it is stress, or hormone related or otherwise, there are many things that can assist you to improve your sleep.

More Articles About Sleep

Featured photo credit: Phuong Tran via unsplash.com

Reference

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Laura Barr

Laura is a registered clinical massage therapist & certified fitness consultant specializing in holistic nutrition, injury & weight management.

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

More About Living a Fulfilling Life

Featured photo credit: Tyler Nix via unsplash.com

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