Sleep Supplements Canada: The Best Vitamins For Sleep

How Sleep Supplements Affect Sleep

Getting a good night’s sleep can be tricky. This is because so many interconnected factors impact the quality of our sleep. For example, we know that diet, vitamin intake, and sleep are deeply connected, along with screen time, hormone levels, physiology, and more. But truthfully, studies must be made clear on how individual nutrients impact sleep. Luckily, we know that several foods, drinks, and vitamins can assist in regulating sleep cycles, even if we don’t know the exact way they interact with the brain.

Specific vitamins and minerals, such as vitamin B6, magnesium, and melatonin, have been shown to help regulate sleep. Deficiencies in these nutrients can lead to insomnia or other sleep disorders. Additionally, getting enough vitamins and minerals through a healthy diet or supplements can help support overall physical and mental health, promoting better sleep.

Many foods contain the chemicals, amino acids, nutrients, and enzymes needed to promote healthy sleep patterns. But most of these contain low concentrations – too low to impact a person’s sleep. For that reason, it can be helpful to supplement these nutrients with vitamins and minerals. 

Here, we will explore the foods and vitamins that can lead to healthier, more restful sleep. 

Vitamins and Minerals that can Enhance sleep

Vitamin B

Vitamin B6, also known as pyridoxine, is essential for the proper function of the brain and nervous system. It helps the body make the hormones serotonin and melatonin, which helps regulate the sleep-wake cycle. It also helps the body metabolize proteins. B6 is also it’s vital for the immune system and brain function.

Vitamin B12, also known as cobalamin, is important for the brain and nervous system’s normal function and for the formation of red blood cells. In addition, it helps to make DNA and RNA, the body’s genetic material, and it helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. B12 is found mainly in animal-based foods, including fish, meat, poultry, eggs, and dairy products, but not in plant-based foods. So, vegetarians and vegans need to find alternative sources such as supplements. Vitamin B12 also helps produce melatonin, making it a good vitamin for regulating sleep.

Magnesium​​

Magnesium is essential in various bodily functions, including maintaining healthy muscle and nerve function, a steady heartbeat, and a robust immune system. It also helps regulate blood sugar levels and blood pressure and is needed for proper bone development and protein, DNA, and RNA production. Additionally, magnesium is involved in energy metabolism and synthesizing fatty acids and proteins.

Studies show that magnesium promotes relaxation and induces sleep due to its ability to regulate melatonin and quiet down nerve activity. By helping your body and brain relax, magnesium may be effective in promoting healthy sleep habits.

Vitamin D

Vitamin D is a fat-soluble vitamin crucial to maintaining strong bones and teeth. In addition, it helps the body absorb calcium, which is necessary for bone growth and strength. The body can produce vitamin D when the skin is exposed to sunlight, specifically ultraviolet B (UVB) rays. 

More research shows that having enough vitamin D is conducive to good sleep. For example, a 2018 study revealed a correlation between a lack of vitamin D and poor sleep in terms of quality and duration. In addition, while vitamin D is mainly produced through the body when exposed to sunlight, it can also be sourced in fatty fish, egg yolks, and supplements. 

Vitamin C

Vitamin C, also known as ascorbic acid, is an essential nutrient for all body tissues’ growth, development, and repair. It is a powerful antioxidant that helps protect the body’s cells from damage caused by free radicals and unstable molecules that can cause cell damage.

Some studies have shown that people who sleep well for 7-8 hours a day often have high concentrations of vitamin C. Likewise, the research found that people who slept for a short time had low quantities of vitamin C. That said, such studies only show correlations. While there appears to be a link between the vitamin and sleep quality, more research is needed to define this relationship.

Vitamin C can be found in fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, spinach, and broccoli. It is also available in supplement form.

Other Natural Sleep Aids

Lavender

The soothing fragrance of lavender is thought to assist in sleep. Therefore, spraying lavender mist or essential oils on your pillow can be an effective, if not soothing, way to enhance your sleep. 

Melatonin

Melatonin is a hormone naturally produced by the body to kickstart the sleep cycle. For this reason, melatonin supplements have become popular sleep aids for people who don’t have enough or want to sleep when melatonin is not naturally triggered (i.e. during the day). While there is no official daily recommended adult dosage for melatonin, 1 milligram to 5 milligrams is the general rule of thumb.

Chamomile Tea

Chamomile has been used to treat sleep problems for ages, but studies tell us little about what it does. Some studies show it can help reduce anxiety and calm the mind and body in preparation for sleep. 

The Best Foods for Sleep

According to traditional knowledge and scientific research compounded by Medical News Today, some foods that can help improve sleep quality are:

• Almonds
• Warm milk
• Kiwi
• Chamomile tea
• Walnuts
• Cherries
• Fatty fish
• Barley grass powder
• Lettuce 

Other Ways to Improve your Sleep

• Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body’s internal clock.
• Create a sleep-conducive environment: Keep your bedroom dark, cool, and quiet, and use comfortable bedding.
• Avoid screens before bedtime: The blue light emitted by electronic devices can suppress melatonin, a hormone that regulates sleep.
• Avoid caffeine and nicotine: These substances can keep you awake and make it harder to fall asleep.
• Relax before bed: Engage in relaxing activities, such as reading or listening to soothing music. 

It has been well established that a person’s habits before bed are tied to sleep quality and duration. However, what people do during the day – specifically, what they eat – also plays a large role. While the relationship between food and sleep is complex, a balanced, vitamin-packed diet can enhance sleep quality and help you live healthier lives.