Vitamin and mineral supplements for sleep
Most people have heard of melatonin, and know that it makes us fall asleep. How do our bodies produce it? There’s a complex series of chemical reactions in our bodies but, put simply, We make melatonin from serotonin, and we make serotonin partly from tryptophan.
How do nutritional supplements for sleep work?
The main nutrients we use to produce melatonin, and regulate the other neurotransmitters that send our brains to sleep, are magnesium, calcium, Vitamin D and several of the B vitamins. We also need tryptophan.
If you’re struggling to sleep, it makes sense to start with vitamin and mineral supplements for sleep. If you’re low on any of them, boosting your levels will give your body the raw materials it needs to make melatonin and the other neurotransmitters you need. It’s easy to eat foods that contain tryptophan (see below) and, to help things along, you can take supplements that boost your levels of the other vitamins and minerals. Below, we explain how they work.
Magnesium
Magnesium is a mineral that plays a vital role in muscle relaxation and nervous system function. It acts as a natural relaxant, and helps regulate neurotransmitters that bring about sleep and relaxation. It also plays a role in the production of melatonin, a hormone that regulates sleep-wake cycles. Studies have shown that magnesium supplements can improve sleep quality, especially in people with insomnia.
Vitamin B complex
B vitamins, particularly B6, B9 (folate), and B12, play essential roles in forming neurotransmitters, so they can help regulate sleep patterns. They help convert tryptophan into serotonin and melatonin, which are important for regulating sleep. Deficiencies in B vitamins are one of the known causes of insomnia and other sleep disorders. Supplementing with B vitamins, especially B6, may help improve sleep quality by supporting these processes.
Calcium
The famous bone mineral directly helps our brains produce melatonin, a hormone that regulates sleep. This mineral also supports muscle relaxation and nerve function. Calcium helps the brain use the amino acid tryptophan to produce melatonin and serotonin, neurotransmitters that regulate sleep. Some studies suggest that calcium supplementation may help improve sleep quality and reduce insomnia symptoms. Calcium-rich foods or supplements before bed can support better sleep.
Vitamin D
We also need sufficient levels of vitamin D for better sleep quality. It helps regulate the sleep-wake cycle and may play a role in producing melatonin. It also supports the role of calcium by balancing where it’s used throughout our bodies, and even controlling how much if it we absorb from our food or supplements. Vitamin D deficiency plays a major role in sleep disorders like insomnia and sleep apnoea. Some research suggests that maintaining adequate vitamin D levels may help improve sleep quality and duration.
Tryptophan
This essential amino acid goes through a series of chemical reactions that change it first into serotonin and then melatonin. Foods rich in tryptophan, such as turkey, chicken, and dairy products, traditionally help people get off to sleep – hence the cliche of everyone snoozing in armchairs after their Christmas lunch. Tryptophan supplements may help improve sleep quality by increasing serotonin and melatonin levels.
Herbal supplements for sleep and sweet dreams
So, you’ve boosted your levels of the nutrients your body needs for sleep, but you’re still restless? There’s a good choice of native herbs that people in the UK have relied on for centuries to help them get better sleep. There are also some newer ones from different parts of the world which are gaining great popularity.
How do herbal supplements for sleep work?
While the exact mechanisms can vary between herbs, many of them work by targeting neurotransmitters and receptors in the brain that are involved in sleep regulation and stress response. In other words, they work in similar ways to prescription sleeping pills.
If you have tried boosting your levels of the relevant nutrients to support your natural sleep mechanisms, and still cannot sleep, it may be time to try some herbal supplements for sleep.
While herbal supplements can be effective for some people, they may not work for everyone. You can engage in some trial and error, but always talk to your doctor or pharmacist before starting any new supplements if you’re taking other medications or have underlying health conditions.
The English herbal supplements for sleep
Valerian
Valerian root has been used for centuries as a natural remedy for insomnia and improving sleep quality. It may help reduce the amount of time it takes to fall asleep and improve sleep quality. Valerian root contains compounds like valerenic acid that act on the GABA receptors in the brain, similar to some prescription sedatives. GABA is a neurotransmitter that helps calm the nervous system and promote relaxation. This makes valerian a good choice for people whose sleep is being disrupted by worries. Studies have shown that valerian root can help reduce the time it takes to fall asleep and improve sleep quality. It may also increase the amount of deep sleep, which is crucial for feeling rested and refreshed.
Camomile
Camomile has long been popular as a relacing herbal tea, which has mild sedative effects. It can help promote relaxation and reduce anxiety, making it easier to fall asleep. The flower contains flavonoids, terpenoids, and other compounds that have anti-inflammatory, antioxidant, and sedative effects. This means it could be a great choice if it’s mild pain that’s stopping you getting to sleep. Research suggests that camomile can bind to GABA receptors in the brain, similar to valerian root, promoting relaxation and reducing anxiety. It may also increase glycine levels, another neurotransmitter that helps relax muscles and nerves.
Lavender flowers
Lavender is well known for its calming and relaxing properties. It can help reduce stress and anxiety, promoting better sleep. Lavender contains linalool and linalyl acetate, compounds that have sedative and calming effects. It’s also used as a herbal painkiller. Inhaling lavender essential oil from an oil burner, or rubbing it on your skin can, stimulate the olfactory system (sense of smell) to send messages to the limbic system, the part of the brain which controls emotions and mood. This can result in reduced anxiety and improved sleep quality.
Lavender essential oil is easy to use in a diffuser, or you can add it to a bath before bedtime. You can also buy lavender creams and pillow drops and even eat lavender, which tastes great in cakes or biscuits with lemon.
Lemon balm
This Mediterranean herb has calming effects and may help reduce anxiety and promote sleep when consumed as a tea or supplement. It contains rosmarinic acid and other compounds that have antioxidant and anxiolytic effects. Lemon balm has been shown to increase GABA levels in the brain, similar to valerian root and passionflower. This can help promote relaxation and reduce anxiety, making it easier to fall asleep.
Overseas supplements for sleep
Ashwagandha
Ashwagandha is an adaptogen, a plant root from India that helps the body respond to stress and may help improve sleep quality by reducing stress and anxiety. It’s an adaptogen, meaning it helps the body adapt to stress and normalise physiological functions. Studies suggest that ashwagandha can reduce cortisol levels, a hormone that’s often elevated during times of stress. By reducing stress and anxiety, ashwagandha may help improve sleep quality and duration.
Passionflower
Passionflower, from Latin America, is a traditional herb to treat anxiety and insomnia. It may help improve sleep quality and increase total sleep time. Passionflower contains flavonoids and alkaloids that have sedative and anxiolytic (anxiety-reducing) effects. Passionflower can increase levels of GABA in the brain, promoting relaxation and reducing anxiety. It may also inhibit the breakdown of neurotransmitters like serotonin, which is important for regulating mood and sleep. The usual way to take passionflower for sleep is as a herbal tea. You will need at least a tablespoon in a cup each evening, and most people say it takes about a week to start working.
Additional Tips for better quality sleep
Here are a few more tips that can help get you off to speel!
Eat more tryptophan rich foods
Foods rich in tryptophan, such as turkey, chicken, eggs, and dairy, can help us produce serotonin and melatonin, which are important for sleep. Their levels start to rise as we get near bedtime, and we need tryptophan to produce enough melatonin. So eating these foods at dinner may help.
No caffeine in the afternoon!
Avoid stimulants like caffeine and nicotine towards bedtime. Many people can’t drink any caffeine in tea, coffee or canned drinks after lunch. Steering clear of these stimulants can help improve sleep quality.
Avoid screens in the evening
Blue light from screens can disrupt the production of melatonin, making it harder to fall asleep. This is whey even our phones themselves tell is to try to limit screen time at least an hour before bed. Set your phone screen to shift to the evening settings, which makes the screen less bright and also take on a yellowing tint rather than a bluish one. You may get the same effect from light bulbs in your house, and find that switching to traditional warm white light instead of a pure white (which has more blue frequencies) can help.
Keep a regular routine
Going to bed and waking up at the same time each day, even on weekends, can help regulate your body’s internal clock and improve sleep quality. This is controlled partly by the level of cortisol produced by your adrenal glands, which needs to drop suddenly for you to feel sleepy. Stress and illness can throw2 your adrenal out of whack, and stick to very regular habits helps then regain their balance. If you find it really hard to get off to sleep or tend to wake up about 3am for no reason, you may need to give your adrenal glands some extra help with a boost of vitamin C and vitamin B complex, and a course of the adaptogen Ashwagandha.
Conclusion
Before starting any new supplements or especially herbs for sleep, consult your doctor or chemist – especially if you’re taking prescription medicines or have underlying health conditions. They can help you work out the right dosage and ensure there are no interactions with other medications or supplements you may be taking.
