7 Essential Vitamins and Minerals for Quality Sleep

29 Nov, 2023 Insomnia is one of the most overlooked diseases across the globe. According to a recent study, around 30 per cent of adults in Australia encountered insomnia symptoms. This is a horrifying sleep disorder that can affect your physical and mental health. It can cause some serious problems, such as fatigue, stress, irritability and increased risk of injuries due to accidents. There are a lot of factors that contribute to sleepless nights. Besides stress, the body's natural sleep cycle is sometimes disturbed because of bad food choices. Eating junk food, fried items, high sugar consumption and lack of vital vitamins and minerals can affect your sleep cycle. According to renowned dieticians in Adelaide, you should include these 7 essential minerals, vitamins and supplements in your diet for better sleep and improved health.

1. Vitamin D

People with Vitamin D deficiency often struggle to sleep better at night. According to experts, having less than 20 ml of Vitamin D can develop sleep disorders over time. One of the best sources of Vitamin D is sunlight. If you work indoors or live in regions with limited natural light, you may face this deficiency. Make sure you spend a few minutes in the sunlight. It is good to wear SPF 50 sunscreen to avoid ultraviolet rays. Also, include eggs, mushrooms, salmon and tuna fish to complete your Vitamin D consumption.

2. Vitamin B

There is no denying that the B-complex vitamins also play a vital role in maintaining a healthy body. Some of the most important B vitamins are B3, B5, B9 and B12, which can control the tryptophan release, which is important for producing melatonin. Melatonin hormone is one of the crucial hormones that can promote quality sleep and help you wake up fresh in the morning. The lack of Vitamin B can also lead to different types of insomnia. Apart from taking medicines and supplements, make sure you add
  • Whole grains, such as oats, brown rice and quinoa
  • Green and leafy veggies
  • Lean Meats
  • Sunflower seeds, peanuts and almonds
  • Beans and Lentils

3. Calcium

According to some studies, a large portion of Adelaide’s population may have calcium deficiency. This is also one of the essential minerals for better sleep. It can help you convert tryptophan into serotonin, which regulates sleep at night. It also helps relax muscles and improves the overall mood while reducing stress. According to experts, adults usually need 1,000-1,200 milligrams of calcium every day. You can get it from leafy green vegetables and dairy products, such as milk, cheese, etc.

4. Magnesium

Instead of eating burgers, pizzas and cold drinks, focus on including nutritious, mineral-driven and vitamin-rich meals to achieve a healthy mind and body. Magnesium also helps in relaxing muscles, which can promote better sleep at night. It can also reduce stress levels and produce melatonin hormone, which is good for quality sleep. It is good to visit a good doctor in Adelaide and get supplements. Apart from this, eat Kale, Spinach, turnip greens, nuts and seeds, legumes, fatty fish and dark chocolate to reduce insomnia and improve sleep quality.

5. Vitamin C

Believe it or not! Vitamin C also plays a pivotal role in reducing your sleeping disorder problems. It has an antioxidant that protects the body cells from damage. It produces collagen, which is a good protein for bones and skin. People with Vitamin C deficiency may experience insomnia or develop chronic symptoms. Food items that are high in Vitamin C are:
  • Oranges and Lemons
  • Guavas
  • Strawberries and Cherries
  • Yellow peppers
  • Parsley
  • Kiwis
  • Broccoli

6. Iron

If you have iron deficiency, you may develop sleep disorders. Low iron levels also lead to anxiety and make things worse if not taken care of. Make sure you include chicken, spinach, whole grain bread, lean meat, baked potatoes, cashews, etc in your diet. Make sure you consume Vitamin C-rich food with Iron to achieve a balanced diet.
7. Melatonin
This particular hormone is generated naturally by the body to promote sleep. It is important to take melatonin supplements if you have been experiencing sleeping problems for more than 4 days. You can also get a complete sleep disorder treatment in Adelaide to cure the problem as soon as possible.
Wrapping Up
These are 7 most essential vitamins and minerals that you should include in your diet to have a better sleep at night. This can help you maintain a good mental and physical health, especially if you are a busy working professional.