Sleep is vital for good health. However, sleeping might not be as restful and easy as before, especially with the pandemic. Several psychological and physical reasons can cause this.
The grounds include poor lifestyle choices, stress, depression, or anxiety, leading to insomnia, sleeping apnea, and other sleeping disorders. Lack of sleep is also linked to increased risk of high blood pressure, diabetes, obesity, stroke, and heart disease.
Sometimes you may need a little extra help to sleep soundly. The following vitamins and supplements will help you sleep through the night.
Melatonin
A naturally occurring hormone, melatonin, plays a crucial role in your sleep-wake cycle. Based on the light around you, it helps regulate your body’s rhythm, thus signaling your body that darkness means time for sleep.
You may require beauty sleep pills for an extra melatonin boost if you neither get enough sunlight during the day nor sleep at night. However, getting enough sleep is the simplest way to increase your melatonin levels. Also, melatonin supplements are a good choice if you want to sleep better.
B Vitamins
They include riboflavin, thiamine, folic acid, vitamin B6, and vitamin B12. B vitamins support brain function, cell metabolism, and energy levels. They also promote the development of healthy red blood cells and prevent infections.
Vitamin B complex, especially B12 and folic acid (vitamin B9), help fight insomnia, while a deficiency in B5 may cause disrupted sleep in the evenings.
Iron
It is a significant component in your blood that supplies oxygen to your tissues and cells. Lack of proper oxygen circulation may wear you out and leave you feeling tired since it helps keep you energized.
Iron deficiency anemia is an example of the many serious health complications caused by low iron levels in the blood. Also, the sleep disorder restless legs syndrome (RLS) is mainly caused by iron deficiency.
People experiencing RLS have an irresistible urge to move their legs at night, and it is too distracting to sleep. Iron supplements are highly recommended to treat the deficiency and symptoms, thus ensuring a good night’s sleep.
Magnesium
Magnesium is a mineral that plays a central role in helping you and your body relax and release tension. Since it essentially gets your body ready for rest, Magnesium is considered to possess healing power for insomnia.
It also helps your body secrete melatonin discussed on this list. Apart from supplements, you can get Magnesium naturally from eating whole grains, beans, fish, and leafy green vegetables.
Vitamin D
Vitamin D is associated chiefly with bone development and sunlight. However, there is proof that it also affects your sleep schedule. You will experience disrupted sleep if your body is Vitamin D deficient. The best sources of vitamin D are oily fish, direct sunlight, eggs, and most dairy products.
Calcium
Most people are advised to drink a glass of warm milk to help them sleep better. Milk and other dairy products contain tryptophan which is essential in melatonin production by the brain.
Other calcium-rich foods include fishes that you eat with bones, fortified-flour products, bread, and dark leafy green vegetables like kale and spinach.
Chamomile
In a real sense, chamomile is neither a vitamin nor a mineral. It is an herb. Diffusion as an essential oil and chamomile tea has enabled many people to integrate the herb into their nutritional regimen.
It acts as a relaxant that relieves anxiety, which calms your nerves and body. It is easy to introduce chamomile into your routine since many “sleepytime” teas are the main ingredient.
Apart from taking vitamins and minerals, you have to ensure that your lifestyle choices and diet are healthy. Reduce your caffeine and alcohol intake, exercise regularly, and eat foods rich in nutrients promote sleep.
Keep in mind that it would be best to consult your doctor before taking supplements if you have an underlying medical condition.