Diet and sleep are known to be closely related. However, the truth is that our understanding of how specific foods affect our sleep is still far from complete. Here, I examine five vitamins that seem to affect both the quantity and quality of our sleep, as well as how peaceful and deep it is. You'll find that a number of these vitamins may influence our susceptibility to sleep disorders such as sleep apnea and insomnia. Furthermore, our circadian rhythms—the 24-hour biorhythms that govern our sleep-wake cycles—seem to be influenced by at least two of them.
Eating a nutritious diet can help with sleep quality. Often, we don't get all the nutrients we require from our diet alone. Supplements may be rather significant. But before you run out and add the vitamins below to your supplement list, I encourage you to do two things. Look for ways to improve your vitamin intake through your diet. And talk to your doctor. Getting the dosing—and the timing—of supplement intake is critical to success, when it comes to sleep.
Always consult your doctor before you begin taking a supplement or make any changes to your existing medication and supplement routine. This is not medical advice, but it is information you can use as a conversation-starter with your physician at your next appointment.
According to various studies, several vitamins have been found to affect sleep. Here are some key findings:
Vitamin B Complex:
Vitamin B complex has been identified as a helpful treatment for nocturnal leg cramps.
Iron:
Deficiencies in iron may be related to restless leg syndrome or periodic leg movement disorder, both of which can affect sleep maintenance.
Vitamin A:
Vitamin A and related compounds contribute to the regulation of the sleep-wake cycle, with effects on sleep timing, sleep duration, and sleep quality 2.
People who consume less vitamin A and related compounds tend to have shorter sleep durations.
Vitamin K:
Low levels of vitamin K have been linked to short sleep duration and poor sleep quality.
Vitamin D:
Adequate levels of vitamin D are important for many aspects of health, including sleep.
Low levels of vitamin D have been associated with a higher risk of poorer sleep quality.
However, high doses of vitamin D consumption may be related to reducing melatonin levels, the hormone that controls the sleep cycle.
Health professionals recommend taking vitamin D in the morning to avoid interfering with melatonin production and affecting sleep quality.
Vitamin D deficiency has been linked to sleep disorders, sleep difficulties, shorter sleep duration, and nocturnal awakenings.
Vitamin E:
Vitamin E may help reduce night sweats, which can be disruptive to sleep.
Vitamin E has also been found to reduce memory loss in sleep-deprived rats.
It's important to note that while these studies suggest a potential relationship between vitamins and sleep, more research is needed to fully understand the mechanisms and effects. It's always best to consult with a healthcare professional before making any changes to your vitamin intake or sleep routine.
