6 Vitamins That Help You Sleep

Sleep deprivation can be associated with deficiency of vitamins that assist in production of chemicals that regulate the body’s circadian cycle. When vitamins that are essential for production of hormones that help you to fall asleep are depleted, you will experience poor sleep and even insomnia. To fall asleep fast and sleep through the night, make sure that you are eating foods rich in vitamins that are known to help in improving sleep. Vitamin supplements are sometimes recommended to increase the concentration of these important nutrients in the blood.

The Following Vitamins Can Help You Sleep:

1. Vitamin B3

Depletion of vitamin B3 is associated with poor sleep. Vitamin B3 is one of the vital nutrients your body needs for the production of the neurotransmitter serotonin.[1] Serotonin helps in calming the mood, thereby helping in relaxation, which is essential for enjoying sound sleep. Furthermore, serotonin is converted into melatonin, the hormone that regulates the sleep-wake cycle. Vitamin B3 helps you to sleep through the night and improves the quality of REM sleep.

2. Vitamin B6

Vitamin B6 is essential for converting the amino acid tryptophan to serotonin.[2] It is known to stimulate the pineal gland to increase melatonin synthesis. You can enjoy restful sleep by eating foods rich in vitamin B6 such as banana, whole grains, potatoes and apricots.

3. Vitamin B5

For converting serotonin into melatonin, your body needs vitamin B5.[3] Sleep disturbance is a common symptom of vitamin B5 deficiency. Furthermore, vitamin B5 helps in reducing stress, which affects the quality of your sleep. Sunflower seeds, chicken liver, avocado and salmon are good sources of the B vitamin.

4. Folate

Deficiency of folate or vitamin B9 is associated with restless leg syndrome, which is a common cause of poor sleep.[4] According to study, increasing folate intake helps in providing relief from restless leg syndrome and improves the quality of sleep. Folate can help you fall asleep fast. Dark leafy greens are the best sources of folate.

5. Vitamin B12

Vitamin B12 is believed to play a role in regulating the sleep-wake cycle. Studies suggest that it helps in improving the quality of both REM and non-REM sleep.[5] Fish, meat, liver, eggs and dairy products are the best sources of vitamin B12. Elderly people and vegans who have a higher risk of vitamin B12 deficiency may take supplements.

6. Vitamin D

Vitamin D can help in improving restless leg syndrome and sleep disturbances associated with it. It plays an important role in supporting the function of the brain chemical dopamine.[6] Dopamine dysfunction is believed to trigger restless leg syndrome. Vitamin D deficiency is also associated with sleeplessness and sleep apnea in children. Fatty fish, egg yolk, milk and dairy products are good sources of vitamin D.