In order to function properly our bodies need various vitamins and minerals. Some of these nutrients help the body to relax and allow you to sleep.
If you are deficient in any nutrients necessary for healthy sleep, vitamin supplements may provide you some relief from insomnia.
Try adding one of the following nutritional supplements to your daily well-balanced diet:
- Calcium: Calcium deficiencies can cause wakefulness and restlessness. 600 mg a day is the recommended dosage of calcium.
- Magnesium: Magnesium deficiencies can cause nervousness which may prevent you from sleeping. Studies have shown low levels of magnesium lead to shallower sleep and cause you to wake more during the night. Try to add magnesium-rich foods to your diet. This includes wheat bran, almonds, cashews, blackstrap molasses, and kelp or take a magnesium supplement of 250g each day.
- Vitamin B6 (pyridoxine): Your body needs adequate B6 to be able to produce serotonin, a requirement for the sleep triggering hormone melatonin. A tablespoon or two of nutritional yeast added to a glass of juice is an excellent source of vitamin B6. 50 to 100mg of Vitamin B6 per day is the recommended dosage.
- Vitamin B12 (cobalamin): B12 deficiencies may causeloss of memory, confusion and a general feeling of tiredness. The recommended daily dose is 25mg and can be combined with Vitamin B5. B12 and B5 can be found in walnuts, sunflower seeds, bananas, tuna, wheat germ, peanuts, and whole grains.
- Vitamin B5 (pantothenic acid): Deficiency of B5 can cause sleep disturbances and fatigue. The daily recommended dose is 100 mg.
- Folic Acid: A deficiency of folic acid may be a contributing factor to insomnia. The recommended daily dose is 400 micrograms. Folic acid can be found naturally in orange juice, leafy green vegetables, fortified breakfast cereals, and beans. The synthetic form of folic acid in over-the-counter vitamins is more easily used by your body than the natural product.
- Copper: Studies show that in pre-menopausal women, a low intake of copper may keep them from falling asleep quickly. The women in the study who received a 2mg copper supplement each day fell asleep faster and felt more rested the following morning. Cooked oysters and lobster are some of the best copper sources.
You should not have a problem with vitamin deficiencies if you eat a well balanced diet. You may want to add one of the supplements mentioned for a short period of time to see if you notice a significant difference.
If there is no noticeable improvement you may want to stop taking the supplement and try to improve your eating and exercise habits