Did you know that over a third of Americans don’t get a sufficient amount of sleep? If you’re one of them you might not be surprised.

With the busyness of adult life, it’s a big challenge to get a good night’s sleep. But without it, the days get harder and life becomes more strenuous.

So how do you get good sleep? What’s the remedy if you toss and turn all night?

For great results, you should consider the following vitamins. Whether by supplements or natural foods, these improve your health and sleep patterns.

As always, make sure you consult your physician first before taking any supplement.

Sleep Vitamins

The first step is to get a supply of sleep vitamins. These are made specifically for helping you get a deeper sleep.

These contain Melatonin which is a hormone that regulates your sleep-wake cycle. Melatonin gets used to treat insomnia and jet lag. These are often sweet and easy to digest.

They also contain other healthy vitamins such as B6 as well as minerals such as Magnesium. These are often all you’ll need to improve your sleeping habits.

Otherwise, here are some other vitamins you should try.

Melatonin Supplements

What happens if you take sleep vitamins and they don’t suffice? A good alternative is to take a larger dosage of Melatonin.

Often, a physician might suggest that you take 1 milligram of Melatonin to ensure deep sleep. It’s also suggested to take Melatonin shortly before you fall asleep.

Vitamin C

Vitamin C is a great overall supplement to improve your health. But a lack of Vitamin C might be responsible for your lack of sleep. Consider taking Vitamin C supplements with your meals.

You should also consume foods that are rich in Vitamin C such as Strawberries, Broccoli, Kale, Bell Peppers, and Pineapple.

Citrus fruits such as oranges are also a great source of Vitamin C. You can start your day with a glass of orange juice to get an easy dose of Vitamin C.

Vitamin B12

This vitamin helps create energy within your body. You can also count on Vitamin B12 to keep your blood cells and nerve cells healthy.

A lack of Vitamin B12 can lead to exhaustion, lethargy, fatigue, and sleep disturbances. You might wish to consider a Vitamin B12 supplement along with your meals.

Vitamin D

Low levels of Vitamin D might lead to disturbed sleep cycles. The best source of Vitamin D is sunlight. Don’t be afraid to spend more time in the sun when you can. Just a few hours outside on occasion can improve your sleep cycle.

But if sunlight isn’t an option you want to consider Vitamin D supplements. Vitamin D can also get consumed through food, though it’s often difficult to get a sufficient amount.

You also want to make sure you don’t overtake Vitamin D as this can lead to a variety of different illnesses. Make sure you ask your physician what’s the appropriate level of Vitamin D to take.

Vitamin E

Vitamin E helps with improving the function of the cells and immune health. A lack of Vitamin E has been linked with sleep apnea.

If you have difficulty breathing while you sleep, you want to consider getting Vitamin E supplements. Other sources of Vitamin E are spinach, broccoli, tomatoes, nuts, and seeds.


A lack of calcium might disturb your sleep cycle. It can also affect the Rapid Eye Movement (REM) that happens when we sleep.

You can try calcium supplements if you find that you have a deficiency. Calcium can also be found in many different foods. You can find them in dairy products, mustard, collard greens, kale, sesame seeds, sardines, etc.

Omega 3s

This is a healthy fat that is great for improving your sleep. It’s beneficial for heart and brain health which are crucial for improved sleep cycles.

Omega 3s are available in supplement form. You can also consume them naturally in foods such as seafood. If you aren’t a fan of seafood, you can find Omega 3s in other options. These include Canola oil, flaxseeds, wild rice, eggs, walnuts, and dairy products.


This is an essential amino acid that’s found in foods such as eggs, chia seeds, poultry products, or in supplements. Tryptophan cannot be produced naturally by your body.

This amino acid gets used to produce niacin. Niacin, in turn, is crucial for boosting serotonin which helps improve our sleep cycles. This amino acid often gets overlooked by anyone wanting to improve their sleep. But if you toss and turn all night, you have to consider consuming more food/supplements with this amino acid.


You want to make sure you always have an adequate amount of Magnesium in your diet. The main benefit of Magnesium is that it relieves muscle tension. Increased tension in our muscles leads to restlessness and sleep deprivation.

Magnesium can be found in supplements (such as the aforementioned sleep vitamins) or as a powder. However, it’s always best to take the bulk of your Magnesium through foods. Foods that are rich in Magnesium include Brazil nuts, sesame seeds, pumpkin, and green leafy veggies.


Iron deficiency leads to fatigue which, contrary to what one may think, doesn’t help you sleep better! You want to make sure you find a great supplement that’s rich with iron. If you have iron-deficiency anemia, your physician might recommend such a supplement.

Another option is to eat foods that are rich in iron. Spinach is always a great source of iron. Other foods that are rich with iron are beef, chicken thighs, oysters, dried apricots, hemp hearts, chia seeds, and cashews.

You’ll No Longer Toss and Turn All Night

If you take these vitamins and minerals, you’ll no longer toss and turn all night. Sleep is something we take for granted as we age, but it’s crucial for our overall health and daily functioning.

Please share this guide with others who have difficulty sleeping. Speak to your physician on which of these vitamins are best suited for your specific health needs.

You can also find more great health and wellness tips on our website!

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