If you’re struggling to fall asleep and get good-quality rest, it could be more than just going to bed too late or keeping electronics by your bed. But nutrition and the right supplements also play a vital role in your sleep, which in turn can impact everything from your productivity to your mood.
If you’re not sure where to start, we broke it all down for you, from vitamin deficiencies to the connection between sleep and nutrition and how it all comes full circle.
Vitamin Deficiencies Can Lead to Sleep Disorders
Vitamin deficiencies can play a pivotal role in poor sleep quality. There are a few common culprits to keep an eye on.
Vitamin D: Vitamin D is crucial for overall health and can have a positive impact on the quality of your sleep. However, excessively taking vitamin D can backfire and lead to insomnia. If you need more Vitamin D in your diet, try egg yolks, mushrooms, yogurts, cheese, salmon, tuna, dairy, and mackerel.
Vitamin B Complex: B vitamins, such as B6, help synthesize neurotransmitters, including serotonin, which is shown to regulate mood and sleep. But just like anything else, too much vitamin B complex is too much of a good thing. High doses of vitamin B, particularly B6, could lead to vivid dreams and nightmares that disrupt sleep quality. Poultry, beef, pork, legumes, dairy, leafy greens, eggs, whole grains, and more are all packed with vitamin B complex.
Vitamin C: A lack of vitamin C leads to shorter and less comfortable sleep. Eating more citrus foods, like oranges, as well as broccoli and bell peppers, helps give your vitamin C intake a boost.
A Poor Diet Deteriorates Sleep Quality
You may intuitively know that eating fatty, processed, or sugary foods before bedtime keeps you up at night. But studies also show that the unhealthier the diet, the more your sleep quality deteriorates compared to those who follow a healthier diet. Despite how long the participants slept, their restorative quality of sleep was impacted after eating junk food.
Supplements Can Dramatically Improve Your Sleep
Sometimes you need a boost in your diet to get the sleep-enhancing nutrition you need for quality rest. Here’s a look at supplements known to improve your sleep and cure your insomnia, including:
Better Nights Sleep: Take a unique approach to sleep supplements with our sleep aid, Better Nights. It helps you wind down, quiet your mind, and reduce the time it takes to fall asleep by blending in a lusty nighttime beverage. Better Nights includes a unique blend of magnesium and melatonin and the industry secrets of zinc, L-glycine, GABA, L-tryptophan, L-theanine, and 5-HTP.
Cannabidiol: Cannabidiol, otherwise known as CBD, is derived from hemp and some non-hemp plants with no more than 0.3% of tetrahydrocannabinol (THC). It's shown to reduce anxiety and soothe chronic pain, which can help you get to sleep.
Valerian: Valerian is considered a safe and gentle alternative to prescription sleep aids to help you fall asleep faster.
Synthetic melatonin: Melatonin, a naturally occurring hormone, is a popular sleep supplement that helps regulate the sleep and wake cycles and can be used as a supplement to help you fall asleep.
Chamomile: Chamomile is taken to help with sleeplessness, anxiety, and to soothe upset stomachs, gas, and diarrhea. It's popular as a warm tea that you can sip on before bedtime.
Magnesium: Magnesium works to help relax your muscles and nervous system to promote better sleep. There's also evidence it could help improve restless leg syndrome in some people, which can also keep you awake at night.
Sleep Also Impacts Your Diet
A poor diet may lead to a lack of sleep, but the issue is also cyclical. When you don’t sleep well, the lack of rest also negatively impacts your diet and nutrition. When you're tired, you're prone to craving sugar, fat, and sodium, which can in turn trigger overeating and increase your risk of developing diabetes, heart disease, and cancer. The goal is to improve your diet and get on a more regulated, predictable sleep schedule to help smooth out the bumps in your ability to rest and eat healthy.
Sleep Can Help You Lose or Maintain Weight Loss
It makes sense that when you're rested, you can stay more active and hit the gym. But getting enough sleep can also have a big impact on your calorie consumption. Studies show that individuals who increased sleep decreased their average caloric intake by 270 kcal per day, which translates to roughly 26 lbs over a three-year period.
Next Steps
Eating better and adding the right supplements to your day can help promote sound, restorative sleep. You'll also find it's easier to work out, eat right, and focus on your nutritional goals when you're better rested. Ready to get a good night's sleep and optimize your health? Start shopping for our supplements or comprehensive health programs to pick up organic greens, multivitamins, probiotics, and more.