Vitamins and Sleep

For many of us, going to bed is the best part of our day. All day we dream about jumping into our cozy, cotton Dandelion pyjamas and curling up under the covers. However, for many people, bedtime can be an actual nightmare. You may have tried warm milk, counting sheep and reading a book before bed but nothing seems to help you get to sleep. If you struggle with sleep, perhaps you need to take a look your diet. What you eat and sleep actually have a deep connection so here are a few ways to get better sleep, based on the vitamins and minerals you eat.


Vitamin D

Most of vitamin D comes from our exposure to the sun though you can find smaller quantities in egg yolks and oily fish. Vitamin d deficiencies have been thought to overall sleep quality and can also lead to less sleep.


Vitamin C

Most of us associate vitamin c with oranges and immunity, however according to a study, those who have low levels of vitamin c were more prone to facing sleep issues and waking up in the night. You can load up on this vitamin by eating more citrus fruits and bell peppers.



An iron deficiency can cause your haemoglobin to fall which means your blood is carrying less oxygen through your body than it needs, which you may think will cause you to feel sleepier. However, this deficiency is also linked to restless leg syndrome, which can lead to disturbed sleep. Iron rich foods include lentils, leafy greens and whole grains.



Not only has magnesium been known to relieve insomnia, but it can help you relax by lowering the stress hormone cortisol. It also assists in producing melatonin which helps regulate sleep. You can find magnesium in nuts, seeds, and fish.


Vitamin B12

Apart from keeping your nerves and blood cells energy, b12 helps your body create energy which is essential for day to day functioning. If you are vegetarian, it is likely that your body is low in b12 which can cause sleep disturbances. Include things like nutritional yeast, liver, sardines and cereals in your diet to improve your b12 levels.



You may have heard about melatonin in connection with curing jet lag, which is because this is the hormone your body produces to regulate your circadian rhythm. This means that you feel tired when it’s dark and wake up when it’s light. Taking a melatonin supplement while traveling is a great way to combat jet lag but can also help those who suffer from insomnia. Do consult a doctor before taking melatonin tablets to help you sleep.


Now that you know a little bit more about the connection between the vitamins we eat and how we sleep, take a minute to evaluate your diet and find ways to make it healthier and more wholesome!