ByGetting a good night’s sleep is really important for your health. Sleep helps your body recover and feel good. But lots of people have trouble sleeping well these days. They’re busy, stressed, and looking at screens a lot.
Some simple things can help, like not using your phone before bed and going to bed at the same time each night. But what you eat matters too! Research shows that certain vitamins can actually improve your sleep.
At HealthcareDecoded.com, we’re committed to providing our readers with accurate, evidence-based information to support their health and well-being. The insights and recommendations in this article are backed by scientific research and expert knowledge sourced from our team at Storydecoded.com.
Let’s talk about 9 vitamins that are proven to help you get better ZZZs.
Vitamin A
- Vitamin A is usually known for keeping your eyes healthy and boosting your immune system.
- But new research shows it might help control your body’s sleep-wake cycle too.
- You can get vitamin A from:
- Eggs
- Dark leafy greens like spinach and Swiss chard
- Orange foods like carrots, squash, mango, and papaya
Vitamin B1
- Vitamin B1, also called thiamin, is important for good sleep.
- Not getting enough thiamin can cause sleep problems.
- Interestingly, some studies found that low thiamin is actually linked to oversleeping.
- Good sources of vitamin B1 are:
- Lean meats
- Seafood
- Beans and lentils
- Whole grains like brown rice and whole wheat bread
Vitamin B6
- Vitamin B6 can lead to more peaceful sleep by:
- Improving mental health
- Helping with restless leg syndrome (RLS) at night
- A 2022 study found B6 supplements helped lessen RLS symptoms, leading to better sleep quality.
- Foods high in vitamin B6 include:
- Chickpeas
- Lean meats and fish
- Bananas
- Potatoes
- Whole grains
Vitamin B9
- Vitamin B9, known as folate, is key for making brain chemicals that control sleep, like serotonin and melatonin.
- Low folate levels can make it hard to fall asleep and stay asleep.
- Tasty foods with lots of folate are:
- Spinach
- Beans and peas
- Whole grains
- Asparagus
- Brussels sprouts
- Lettuce
- Avocado
- Broccoli
- Seafood
- Eggs
Vitamin B12
- Vitamin B12 helps your body make melatonin, the “sleep hormone.”
- But studies on B12 and sleep have mixed results:
- Some found low B12 is linked to insomnia and daytime sleepiness.
- Others found high B12 might actually increase insomnia risk in people with diabetes.
- And one study saw no effect of B12 supplements on sleep in healthy adults.
- It’s probably best to just get the recommended daily amount of B12 for your age. More than that might not help.
- B12 is found in:
- Seafood
- Lean meats
- Nutritional yeast
- Dairy
- Eggs
Vitamin C
- Vitamin C is famous for boosting immunity, but it may help you sleep longer and more soundly too.
- Research suggests higher vitamin C levels are tied to better sleep.
- Load up on vitamin C with:
- Citrus fruits
- Berries
- Bell peppers
- Kiwi
- Broccoli
- Tomatoes
- Cauliflower
- Kale
- Potatoes
- Melon
Vitamin D
- Low vitamin D is super common and linked to various sleep disorders.
- Studies show vitamin D supplements may help you:
- Fall asleep faster
- Sleep better and longer
- Regulate your sleep-wake cycle
- Vitamin D deficiency is also tied to sleep apnea, a big cause of poor sleep.
- To get your daily dose of the “sunshine vitamin”:
- Spend 5-30 min in the sun each day
- Eat fatty fish, fortified dairy, or take fish oil
While vitamins play a crucial role in sleep quality, some people also explore herbal supplements for additional support. One popular option is reishi supplements, derived from reishi mushrooms. These supplements are known for their calming properties and can be a useful addition to your nightly routine, helping to enhance your sleep quality. Always consult with your healthcare provider before incorporating new supplements into your regimen.
Vitamin E
- Vitamin E is an antioxidant that protects your brain and nerves. This may lead to more restful sleep.
- A few studies, mostly in older women, have found vitamin E improves sleep quality.
- You can find vitamin E in:
- Spinach
- Avocado
- Nuts and seeds
- Wheat germ
- Broccoli
- Bell peppers
- Eggs
- Asparagus
Vitamin K
- Early research hints that vitamin K might boost sleep quality too, but we need more studies to know for sure.
- Either way, vitamin K is important for your blood and bones as part of a balanced diet.
- Good sources are:
- Lettuce
- Spinach
- Kale
- Broccoli
- Collard greens
- Blueberries
- Eggs
- Asparagus
How Much of These Vitamins Do You Need?
The exact amount of each vitamin you need per day depends on your age, gender, and other factors. But let’s keep it simple!
Aim to eat foods with 3-4 of these sleep vitamins daily, especially with dinner. Many foods have several of them, so it’s easier than you think.
If your diet is restricted or you don’t eat a lot of vitamin-rich foods, consider a multivitamin. Look for one with no more than 100% of the daily value for each vitamin and mineral. Third-party labels like NSF or USP also mean it’s a quality supplement.
But always check with your doctor before starting supplements or making big changes to your diet and lifestyle.
Here’s a handy table summarizing the key sleep-promoting vitamins and top food sources:
| Vitamin | Top Food Sources |
| A | eggs, spinach, carrots, squash |
| B1 | lean meats, seafood, legumes, whole grains |
| B6 | chickpeas, bananas, potatoes, lean meats, fish |
| B9 | spinach, beans, peas, avocado, asparagus |
| B12 | seafood, lean meats, dairy, eggs |
| C | citrus, berries, bell peppers, broccoli |
| D | fatty fish, egg yolks, sunlight |
| E | nuts, seeds, spinach, avocado |
| K | leafy greens, broccoli, eggs, asparagus |
Foods and Drinks to Avoid Before Bed
Some things can actually make it harder to sleep well. Try to stay away from:
- Alcohol – makes it harder to sleep through the night
- Caffeine – found in coffee, tea, chocolate; stimulates your brain
- Added sugar – gives you an energy buzz when you need to wind down
Skip the coffee and black/green tea after noon. Have herbal tea instead. Don’t have alcohol, chocolate, or sugary foods 2-3 hours before bedtime.
The Bottom Line
Struggling to sleep well is super frustrating. But you have the power to improve your sleep!
Along with good sleep habits, eating foods high in certain vitamins can make a real difference. Vitamins A, B, C, D, E, and K all play a role in helping you get those precious ZZZs. And avoiding alcohol, caffeine and sugar before bed helps too.
Focus on vitamin-rich whole foods, consider a multivitamin if needed, and you’ll be on your way to more restful, restorative sleep in no time. Sweet dreams!
