Sleep Deprived? Include These 5 Vitamins in Your Diet for Better Sleep

The nutritionist recommends five nutrients that can help you have more zzz at night.

Good night’s sleep DIET: It’s no secret that nutrition can play a critical role in our health. But the deficiency of certain vitamins and minerals can not only have an impact on health but also on sleep. Dietary choices not only affect energy and sleepiness, but can play a role in things like weight, cardiovascular health, and blood sugar levels, to name a few. According to dietitian Lovneet Batra, “While there are many factors that can affect the quality and quantity of sleep, nutrition is a key component that we should all pay attention to when considering ways to optimize our Z’s. Here, the five nutrients that appear to play an important role in achieving high-quality, restful sleep.”

5 vitamins that can help you sleep better

1. Low blood serum vitamin D levels (less than 20 ng/mL) may increase the risk of sleep disturbances and are associated with difficulty sleeping, decreased sleep duration, and nocturnal awakenings. Mushroom, egg yolk
2. Magnesium is another crucial sleep component that helps the brain and body relax and prepare for sleep. Magnesium acts in a similar pathway in your brain as anti-anxiety drugs, so it helps your body relax and go into sleep mode. Some of the best sources of magnesium are nuts, spinach, bananas, avocados, and potatoes.
3. Adequate intake of omega-3 polyunsaturated fatty acids (n-3 PUFAs), including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), is associated with better sleep quality. Ghee, flaxseeds, chia seeds, and Walnuts are excellent sources of omega -3 fats. The best sources of this B vitamin are chickpeas, potatoes, and bananas.
4. An iron deficiency has an effect on the quality, quantity and timing of sleep; iron also affects modulation of REM sleep. Amaranth, bajra, barley, lentils, soybeans, and dates are rich sources of iron.
5. A lack of vitamin B6 has been linked to symptoms of insomnia and depression. Vitamin B6 helps in the production of the hormones serotonin and melatonin, which are important for deep, restful sleep, and also for mood.