Good nutrition is intimately associated with good sleep, and an important part of good nutrition involves getting the required amount of all essential vitamins each day. Certain vitamins are closely linked with a good night's sleep and can help overcome problems that may interfere with sleep. These include vitamins D, E, B-3 and B-6.
Vitamin B-3
The rapid eye movement, or REM, sleep stage is a critical component of a restorative night of sleep. This stage regenerates the immune system and animates parts of the brain that are vital to memory and learning. Vitamin B-3, or niacin, serves to extend the amount of time an individual spends in REM sleep and can lower the number of times that person awakens during the night, according to TheHuffingtonPost.com. The recommended dietary allowance of vitamin B-3 is 19 mg for adult males and 13 mg for adult females, and good dietary sources include beets, pork, turkey, chicken and peanuts.
Vitamin B-6
Serotonin is a neurotransmitter that scientists believe plays an important part in the regulation of the sleep-wake cycle and can enhance the quantity and quality of sleep. The body synthesizes serotonin from the amino acid tryptophan, an essential amino acid that comes from proteins in food. Vitamin B-6, also called pyridoxine, is a co-factor in this synthesis of serotonin from tryptophan, according to Improve-mental-health.com. Therefore, a deficiency of vitamin B-6 may lead to a deficiency of serotonin which, in turn, may lead to insomnia. Important dietary sources of vitamin B-6 include poultry, fish, bananas, liver, whole grain breads and cereals and vegetables. It is also available in vitamin supplements, but consult a doctor before taking any kind of nutritional supplement.
Vitamin D
Excessive daytime sleepiness can disrupt a person's life and interfere with daily activities such as work, school or running a household. Vitamin D, one of the fat-soluble vitamins, has shown effectiveness in combating this form of sleep disturbance. In the December 10, 2010, issue of the "Journal of Clinical Sleep Medicine," Dr. David E. McCarty of Louisiana State University presented a case study of a 28-year-old woman who was experiencing excessive daytime sleepiness for four months. The woman was healthy except for chronic back pain and frequent headaches, but medical examination showed a vitamin D deficiency. After treatment with vitamin D for two weeks, the woman's sleepiness and fatigue began to subside, and after three weeks her sleep pattern had returned to normal.
Vitamin E
Restless Legs Syndrome, or RLS, is a condition in which patients experience an irritating tingling, burning or cramping sensation in their legs, especially at night when lying down trying to sleep. The need to move their legs to relieve the irritation makes it a challenge to fall asleep and stay asleep. According to Holistic online.com, using a vitamin E supplement for an 8- to 10-week period is an effective treatment for RLS. However, patients should consult their doctor about risks and benefits before using vitamin E or any other supplement.
References
- TheHuffingtonPost.com: Vitamin D For Sleep?
- "Journal of Clinical Sleep Medicine"; Resolution of Hypersomnia Following Identification and Treatment of Vitamin D Deficiency; David E. McCarty; December 2010
- Vitamins-supplements.org: Vitamin B-3
- Improve-mental-health.com: What Are Neurotransmitters/Neurotransmitter Disorders
- Vitamins-supplements.org: Vitamin B-6
- Holictic online.com: Restless Legs Syndrome
