Vitamins for Better Sleep

Hi Mama! How was your sleep last night?

According to the recent study of Centers for Disease Control and Prevention’s (CDC) Morbidity and Mortality Report, 1/3 of American adults are not getting enough sleep on a regular basis. It even declares sleep disorders as a public health epidemic.

We all know that sleep is important for our health. Yet sleep quality and quantity are at an all-time low, with more and more people experiencing poor sleep. 

The odds of being sleep deprived has also increased significantly over the past years as the lines between work and home have become blurred and digital technology has firmly become part of our lifestyles.

Like everything else in life, good sleep requires practices and habits. If that’s not enough, you can also consider increasing the intake of these vitamins known to help promote better rest;

1) Magnesium

Magnesium is a mineral involved in hundreds of processes in the human body, and it’s important for brain function and heart health.

As one of Zzzleepy Mama Supplement’s main ingredients, magnesium helps quiet the mind and body, making it easier to fall asleep.

“Nutrients like magnesium, zinc, and certain amino acids are the building blocks of calming neurotransmitters that help our brains settle down, so not getting enough of those key nutrients can make it difficult to get really solid sleep," according to Robin Foroutan, MS, RDN, a nutritionist and spokesperson for the Academy of Nutrition and Dietetics. Magnesium deficiency has been linked to poor sleep as well as anxiety and depression (which can worsen insomnia).

You can find magnesium in dark leafy greens, nuts and seeds, and dark chocolate.

2) Melatonin

According to Healthline, melatonin is a hormone that your body produces naturally, and it signals to your brain that it’s time to sleep.

The body naturally produces melatonin, but factors like bright lights or even diet can reduce production of melatonin and make it harder to sleep at night.

There are many ways to naturally boost levels of melatonin, like reducing your exposure to blue light, taking natural supplements containing Melatonin and eating melatonin-rich foods like goji berries, walnuts, or pineapple.

3) Vitamin D

A deficiency in the sunshine vitamin affects roughly 41% of Americans, according to a study published in Nutrition Research in 2011. 

A meta-analysis of studies published in Nutrients in 2018 found that vitamin D deficiency is associated with sleep disorders, and low levels of vitamin D increase the risk of a sleep disorder. 

Vitamin D is mainly produced when your body is exposed to the sun, and is only found in a few foods like fish and some dairy products.



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4) Calcium

A study published in 2015 in Journal of Sleep Research found that people with normal levels of calcium found it easier to fall asleep than those with calcium deficiencies, possibly because calcium lowered their blood pressure.

Calcium helps boost production of melatonin, which may be why foods high in calcium, like dairy, could actually make us sleepier.

5) Vitamin B12

A vitamin B12 deficiency has been linked to insomnia, depression, and sleep issues. A study published in Journal of Clinical Sleep Medicine in 2019 noted that it can also make you fatigued in the daytime.

If you start to notice these symptoms after switching to a more plant-based diet, it may be worth taking a supplement as it's mostly found in animal products 

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