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8 Essential Vitamins And Minerals to Help You Sleep Better

If you are like most people, you probably can resonate with some bits of it:

You start the day off feeling pretty good after a cup of coffee. You get through the morning – maybe you catch a quick lunch workout, then around 2 or 4pm, you hit a slump. You feel like you could spend 4 hours in the staff nap room, but you know you have 24 more emails to get through before you can even begin to start winding down your workday. You promise yourself you’ll go to bed early, and if you wake up you won’t stare at your phone until the wee hours of the morning.

You have another cup of coffee on the drive home from work, start dinner, sit with the kids and family, load the dishwasher, and still have to put together the summary of a presentation for tomorrow morning. You feel more tired and overwhelmed, so you catch an episode of your favorite show and spend an hour wrapping up your presentation only to find its 10:30pm and you are exhausted.

You go to bed, but you just haven’t had the time to wind down so you lie there looking at the ceiling, listening to your partner snore like a chainsaw. When you do finally get to sleep, you wake up four hours later in the wee hours of the morning, and can’t get back to sleep…

You’re tired, so why can’t you go back to sleep?

Sometimes, our bodily sleep cycles get a little mixed up due to the poor nutritional choices we make in our day to day lives. We eat fast food on the run and miss out on important nutrients our bodies need to function properly and run smoothly. A body can only function properly for so long with an improper diet then at some point something has got to give.

This article will show you 8 vitamins, minerals and supplements to help you get a better sleep and increase your energy and productivity to help you look and feel your best!

A Word of Caution:

It is always important to talk to your doctor or pharmacist prior to using vitamins for sleep or adding supplements to your diet, as some of them you can overload on – such as iron, and the fat soluble Vitamins A, D E & K.

A doctor, pharmacist or dietician can give you specific advice about how much of any supplement you may need as some supplements are not suitable for people who are pregnant, breastfeeding or have certain medical disorders.

1. Vitamin D

Most experts agree that Vitamin D isn’t actually a vitamin but rather, a hormone made in the body with the help of sunlight.

In a meta-analysis published by the National Center for Biotechnology Information, it was found that Vitamin D deficiency is in fact associated with a higher risk of sleep disorders and that with less than 20 ng/mL Vitamin D could increase the risk of sleep disorders.[1]

You can get Vitamin D from supplementation, and sunlight! Some foods high in Vitamin D are eggs, salmon, tuna fish, and mushrooms.

Check with your doctor or pharmacist to see what your current Vitamin D level is and how much you should be supplementing. Because Vitamin D is a fat soluble vitamin, it can get stored in your body and become toxic if the level is too high.

Want to know how much sunlight is safe and when to get it to produce your own Vitamin d? This app maybe able to help.

2. Vitamin E

A 2011 study looking at the neuroprotective effect of Vitamin E showed that Vitamin E can prevent sleep deprivation-induced memory impairment, as well as normalizing hippocampus antioxidant mechanisms during sleep deprivation.[2]

In addition to this, Vitamin E is a powerful antioxidant – protecting the body tissue from free radical damage, and playing a role in healthy aging.

It also helps to keep the immune system strong, is important in the formation of red blood cells and helps the body use Vitamin K.

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