A good night’s sleep does not always come easy, especially for the roughly 60 million Americans who suffer from insomnia. But rather than turning to an over-the-counter or prescription sleep aid that can run the risk of addiction, you may want to try natural supplements first. More important vitamins have been identified as having a calming effect on the body, helps you fall asleep faster. When paired with a healthy diet and exercise, these essential vitamins helps to reduce stress and improve sleep.
The oft-repeated advice to drink a glass of milk at bedtime seems to be rooted in reality. Calcium is one of the most effective vitamins to improve sleep, especially when it’s food. This common vitamin has a calming effect, soothing the body and making it easier to sleep, and some scientists believe that calcium is better absorbed overnight. Adults can take up to 2,000 mg of calcium in divided doses, preferably after meal or just before bedtime. Or you can choose healthy high calcium foods, including yogurt, sesame and dark leafy greens like spinach and bok choy.
Similarly to calcium, magnesium is a vitamin that has calming effect on the brain can get to sleep. Magnesium is also important to help the body absorb calcium, which is important to get the recommended amount (up to 1000 mg of magnesium daily for adults). Those with too little magnesium levels usually experience nervous feelings that keep them from getting a good night’s sleep. Symptoms of this deficiency, including muscle cramps, decreased appetite and nausea. In addition to supplements, you can get your daily fill of magnesium-rich foods such as almonds, cashews and wheat bran.
Several studies have revealed the calming effects of B vitamins, which help to calm your nerves and prevent insomnia. According to the National Institutes of Health, vitamin B12 affect the body’s circadian rhythm, helps you fall asleep faster. Studies have also shown that B-complex can be effective in the treatment of nocturnal leg cramps that can wake you up or lead to less deep sleep. Furthermore, it appears that people who do not get adequate levels of B vitamins may suffer more anxiety and sleep-related disorders. Adults are recommended to take 50 to 100 mg of vitamin B6, 25 mg B12 and 100mg of B5 to reduce stress and prevent insomnia.