Usually, vitamins added to the daily diet help with an energetic lifestyle, giving one a healthy glow and immunity boost. But they can also serve as an essential secret to sleep! Yes, you have heard it right. There are certain Vitamins that will help you sleep.
According to Consumer Reports, 27% of adults have difficulty falling asleep or getting a full night’s sleep. Also, 68% – 164 million Americans face trouble with sleep at least once a week. And sleeping pills are not a great way out, as they have many side effects – fatigue, tiredness, and weight gain.
Offering a steady solution, you have these natural Vitamins that will help you sleep.
Vitamin C
While Vitamin C benefits the immune system, a considerable amount added to the body also helps get proper sleep. As per research, a deficiency of vitamin C in your diet can cause disturbances in your sleep pattern. Here, people have reported waking up at odd hours during the night and being unable to complete their sleep routine. Add enough Vitamin C to your regular diet to change the situation. For an adult, 40g of daily Vitamin C intake will be a game changer. You can add fruits and vegetables to the food habit for a natural recovery. You are good to go with peppers, oranges, broccoli, blackcurrants, potatoes, and strawberries included in the regular meal. Here is a list of all other sources of fruits and vegetables and the amount of C Vitamins that will help you sleep.
Fruits & Vegetables | Vitamin C Content Per Gram |
| Kakadu plums | 2,907 mg per 100 grams. |
| Rose hips | 426 mg per 100 grams |
| Acerola cherries | 825 mg 49 grams |
| Chilli peppers | 109 mg in one green chili pepper |
| Guavas | 125 mg in a single Guava |
Vitamin D
Moving on with the list of Vitamins that will help you sleep, as per research, an adequate amount of Vitamin D does help everyone maintain a good sleep routine. You can start by spending quality time in the Sun and then incorporate the right amounts of Vitamin D in the diet. Sources of Vitamin D include – red meat, egg yolks, oily fish (Sardines, Salmons, Mackerel, and Herring), and fortified foods (breakfast cereals and fat spreads). Also, mushrooms are the only vegetarian source to help you with Vitamin D, so have them rightfully added to your diet, and you are safe. For the winter months, when the amount of available Sunlight is at its lowest, it is important to add these food items to your daily diet at the earliest.
Vitamins B6 And B12
In an exploratory study, researchers from the University of Alabama explained that Vitamin B12 does help with the production of neurotransmitters. These are involved with better brain functions and sleep. Further, deficiency in B6 does cause psychological distress affecting sleep. That way, it is important to maintain adequate Vitamin B levels in a person’s body and intake fruits and vegetables that are rich in the same. Here is a list of foods and vegetables you can include in your diet and get that much-required good night’s sleep.
B6
- Ricotta cheese
- Milk
- Salmon
- Chicken Liver
- Eggs
- Carrots
- Beef
- Sweet Potato
- Spinach
- Green Peas
- Bananas
- Beans
- Leafy greens
- Papaya
B12
- Apple
- Blueberries
- Orange
- Beetroot
- Butternut Squash
- Dairy
A balanced diet is the key to good life, and Vitamins play an important part in the same. Also, along with Vitamins, you can incorporate Magnesium and Calcium in the right amounts in your daily food for a spectacular effect. And with the right food and the right mood, getting a good night’s sleep just gets easier.
