Nutrition and Sleep: 8 Vitamins and Minerals to catch some Z´s

Calcium 

Yes, a glass of milk before bed really is viable! Calcium aids the brain's usage of the amino acid tryptophan in the production of the sleep-inducing hormone melatonin. If your body's calcium levels are low, you're more prone to have sleep problems, especially during the REM sleep phase - normalizing your blood calcium levels could help you get back on track with your sleep cycle.

Potassium

Potassium pills have been demonstrated to help people sleep better at night - effective food sources include beans, leafy greens, avocados and bananas. Potassium also improves heart function and decreases muscle contractions and spasms, which can impair sleep.

Iron

Our blood contains a lot of iron, which helps our cells and tissues get oxygen. Essentially, oxygen keeps us active, which is why poor circulation wears us out and makes us lethargic. Iron deficiency anaemia is one of the most serious health disorders that can result from a lack of iron in the blood - iron deficiency is one of the more common causes of the sleep disorder, restless leg syndrome (RLS). Taking iron supplements may help to alleviate the symptoms of this disorder, and give you a better night's sleep. 

Vitamin E

This vitamin is especially beneficial if you have RLS and are unable to sleep due to nighttime urges to move your limbs. Vitamin E is an antioxidant that will help with your sleep and also, can contribute to helping short and long-term memory problems.

Magnesium

Popeye´s favourite! Magnesium is a mineral that aids in the release of tension and the relaxation of both you and your muscles - making it perfect for nighttime! Magnesium is obtained from dark, leafy green vegetables, although it can also be found in whole grains, fish, and beans. 

Vitamin D

Though vitamin D is frequently associated with bone growth and exposure to sunlight, it has also been proven to have an impact on sleep patterns, too. Disrupted sleep and less sleep overall have been linked to vitamin D deficiency - you can get vitamin D naturally from oily foods such as fish, and direct sunlight - but be careful in the sun!

Melatonin

Melatonin is a hormone produced primarily at night by the pineal gland and has long been associated with sleep-wake cycle regulation. Melatonin, which is affected by the light we are exposed to, signals to our bodies that it is time for sleep, which is induced by darkness. Melatonin supplements are good if you are struggling to catch some zzz’s, the irony of it being, getting more shut-eye will produce more melatonin. 

Vitamin B

This vast vitamin family is vital for supporting brain function, energy levels, and cell metabolism. Consisting of thiamine, riboflavin, vitamin B6, vitamin B12, and folic acid (to name a few) - B helps prevent infections while promoting the growth of healthy red blood cells. B5 deficiency can lead you to wake up in the middle of the night, but B12 and folic acid (vitamin B9) are known to help with insomnia.