Did you know that about 35% of American adults find it hard to sleep? To have a healthy life, ensure you have enough sleep. When you fail to slip into a deep sleep every time you go to bed, several issues are affecting you. Some of the problems could be stress, anxiety, depression, or you’re making poor lifestyle choices.

Failing to have a healthy sleep is a risk to your body. You’ll likely suffer from heart disease, diabetes, stroke, or high blood pressure. So, it’s advisable to pay attention to the quality of your sleep. Most dietitians’ advice is to incorporate good nutrition as part of living healthy to promote better sleep.

Read on to find out essential vitamins to help you sleep better:


A vital part of the human sleep-wake cycle is melatonin, which is a naturally occurring hormone that works based on the amount of light surrounding you. The nutrient’s unique ability to notify your body that darkness is a signal to sleep makes it crucial.

At the center of the brain is the pineal gland that forms melatonin, a hormone highly produced when the sun sets than when it rises. If your body isn’t producing enough melatonin, you can add supplements to your diet to boost it.

Also, add tart cherries juice, goji berries, eggs, milk, fish, and nuts to your diet to increase melatonin levels.

Vitamin D

Vitamin D plays an essential role in sleeping better. Despite the old notion that vitamin D is for building bones and comes from sunlight, you’ve much more to gain from it. With vitamin D deficiency in your body, you’re likely to sleep less or have disrupted sleep. Research by the Journal of Clinical Sleep Medicine discovered that combining vitamin D with Omega-3s improves your slumber.

Well, the clinicians feel that nutrients from salmon and other fatty fish with omega-3 control serotonin. Serotonin helps in the production of melatonin, good for sleep. Therefore, include chia seeds, oily fish, flaxseed, dairy products, and sunbath to boost your vitamin D for better sleep.


To release tension and make your muscles relax, incorporate magnesium into your diet. You can start by using magnesium chloride and taking other vitamins over time. Magnesium is undoubtedly good in mineral muscle relaxation by releasing body tension. The curative impacts on insomnia by magnesium are widely known as it effectively makes your body rest.

Magnesium helps in the production of melatonin. As already discussed, melatonin prepares you for sleep. Magnesium is naturally in leafy green vegetables, beans, whole grain, and fish.

Vitamins B

For cell metabolism, brain function, and increased energy levels, consume B vitamins. Some complex B vitamins include riboflavin, vitamin B12, vitamin B6, thiamine, and folic acid.

The vitamin B complex is vital in the production of healthy red blood cells and prevents infections.

If you’re frequently awake in the evenings, you lack vitamin B5 and vitamin B9; a combination of folic acid and B12 restores sleep by fighting insomnia. The best way to boost the complex vitamin B is by taking up foods rich in it. When you take in vitamin B complex right before bed, you might stay awake at night.

Vitamin E

You might have come across most skin and hair products with vitamin E infused in them. Vitamin E is known for exceptionally flawless skin, hair, and nails but it’s an essential nutrient for sleep. It is an antioxidant that works to make you sleep better.

If you’re restless at night due to Restless Legs Syndrome (RLS), consume vitamin E. Also, hot flashes and sweating at night can be prevented by eating foods rich in vitamin E. Some of the foods that will help you supplement vitamin E include almonds, wheat germ oil, sunflower seeds, pumpkin, red bell paper, asparagus, mango, avocado.

Calcium and Potassium

Did you know calcium does more to your health than strong bones and teeth alone? In the production of melatonin, the brain requires calcium to convert the amino acid tryptophan.

On the other hand, the potassium found in bananas, fish, leafy green vegetables, and avocados helps boost sleep. Although there’s little known concerning the relation between potassium and sleep, potassium aids in staying asleep. Besides, you can fight insomnia once your body’s level of potassium is okay.


One of the most common causes of sleep disorder RLS is iron deficiency. RLS makes your legs restless and ruins your sleep pattern. Iron is a crucial part of blood that helps circulate oxygen to cells and tissues. If you feel tired every time, it means the circulation of oxygen in your body is limited. And, you risk getting iron deficiency anemia when your body is low on iron. Improve iron by feeding on beans, spinach, seafood, peas, dried fruits like raisins and apricots.


If you’re finding it hard to sleep better, then check your diet. Are your meals incorporating all essential nutrients? As we age, we’re likely to have insomnia, so ensure you eat a balanced diet. Most people fail to have a meal plan especially when they live alone, away from family. But, it’s wise to research and eat foods that will help you sleep better. Also, you can access digital health articles to learn more about better health and better sleep from the comfort of your home.