Getting better sleep is something everyone should focus on but far too many people take it for granted.  Some people even brag about how little sleep they get however this is the last thing they should be bragging about.  Anyone who has experienced trouble falling asleep, staying asleep, getting up multiple times a night or not getting restful quality sleep can attest to how miserable it can make your life.  

Sleep is an integral part of your health and wellness.  Recent studies have shown sleep impacts your health as much as diet and exercise.  Getting the right amount of sleep and good quality sleep helps your body and brain function properly and can improve memory, learning, decision making, mood and creativity.  Not getting enough sleep or poor sleep quality has been linked to increasing your risk of diabetes, heart disease, obesity and depression.  

For those who are looking for a natural way to improve the quality of your sleep, we've put together the following list of 10 Important Vitamins, Minerals and Herbs to help Improve Your Sleep.

A friendly reminder, everyone's body and health needs are different therefore you should aalways consult a healthcare professional regarding your specific healthcare needs before taking vitamins, minerals or dietary supplements.

Vital Vitamins, Minerals and Herbs for Improved Sleep

1 – Vitamin D

Vitamin D is a fat soluble vitamin made by the body through the absorption of sunlight.  Many people have low levels of Vitamin D.  Vitamin D plays an important role in our immune system and calcium absorption.  More and more studies are starting to show a correlation between Vitamin D and the sleep-wake cycle.  These studies have shown a connection between low levels of Vitamin D and poor sleep quality and shorten sleep cycles. 

2 – Magnesium

Magnesium is a vital mineral involved with nearly every cell in our bodies.  In addition to helping to build stronger bones, increasing memory, lowering blood pressure and reducing stress, Magnesium has been shown to relax muscles and quiet the mind and body to help induce sleep.  Magnesium works together with Calcium to relax muscles while Calcium contracts muscles.  Relaxation is key to falling asleep, staying asleep and getting a good night’s rest.

3 – Valerian Root

Valerian (or Valerian Root) a crawling plant with small white or pink flowers, is known for its sedative properties. In depth studies have shown that it can lessen the time it takes to fall asleep as well as enhance the quality of sleep. This root is commonly used as a treatment for anxiety, depression and menopause.  After taking Valerian, dizziness, drowsiness, or difficulty concentrating is possible so it is important to be cautious with this herb.

4 – Calcium

As referenced above with Magnesium, Calcium not only works to strengthen bones but also helps muscles contract.  However what many people do not realize is Calcium helps the body convert Tryptophan into Melatonin, a hormone that helps regulate sleep.  You may have heard of Tryptophan before as the reason why one gets sleepy after having turkey at a Thanksgiving meal.  It’s an amino acid that’ the body converts to Melatonin to help you sleep.  More about Melatonin in a bit.

5 – Iron

Iron’s main function is to move oxygen from your lungs to the tissues in your body.  Iron levels in your body impact your sleep quality, your sleep cycle and can contribute to feelings of anxiety and depression.  Fatigue and sleep disturbance are the main symptoms of low Iron levels.  Recent studies have linked low Iron levels to Restless Leg Syndrome, a sleep disorder where your legs involuntarily move after a period of inactivity which makes it difficult to fall asleep.

6 – B Vitamins

There are 8 B Vitamins that are essential to your health that are commonly referred to as the B Vitamin complex.  Studies and research are showing that healthy levels of B3, B5, B6, B9 and B12 help regulate Tryptophan production which the body turns into Melatonin.

7 – Chamomile

Chamomile, a member of the daisy family, is another herb widely known for promoting calmness. It has anti-inflammatory and antibacterial properties, aiding in a more restful, relaxed sleep. The great thing about chamomile is that it is readily available in a tea, so you can easily make a cup of tea before bed and get much better sleep 

8 – Melatonin

Melatonin is a hormone naturally produced by the body that regulates sleep and wake cycles.  Light affects its production, as the sun goes down every day, Melatonin production increases.  Melatonin is a popular supplement however if you r body produces enough Melatonin and you are still having trouble sleeping, you may not see a benefit to taking more in supplement form.  One side effect of taking Melatonin is many people experience “brain fog” or a groggy feeling in the mornings when they awake after taking Melatonin the night before.

9 – Theanine

Theanine (or L-Theanine) is an amino acid found in teas, with green tea containing the highest Theanine content, and some types of mushrooms.  It’s been used for centuries for its relaxation and sedative properties, including being used by the ancient Greeks and Romans.  Theanine may also support brain function and aid focus, cognition and memory.

10 – Passionflower

Passionflower, a climbing evergreen plant, is yet another herb recognized for its sedative abilities. It can help with insomnia as well as calming gastrointestinal issues. The calming action in passionflower is very similar to the calming action of benzodiazepines.

 Getting good peaceful, relaxing sleep plays such an important part in our overall health and well being.  It can be incredibly frustrating when you are unable to get the sleep that you need.  If you are struggling with getting enough sleep or getting good quality sleep, give these vitamins, minerals and herbs a try.