With daylight saving time fast approaching, our sleep cycles are about to get thrown for a loop.
But don’t panic — you don’t have to rely on pharmaceutical sleep aids that leave you groggy or tired.
There’s actually a whole arsenal of natural nutrients that can help you spring into a restful sleep, which is essential for overall health and wellbeing, according to Sam Tejada, author of “How to Win in Modern Wellness” and founder of the medical spa and IV therapy service Liquivida.
“Getting quality sleep isn’t just about the hours you log — it’s about getting deep, restorative rest. This is the time when our bodies recover and heal best,” Tejada told The Post.
He revealed the top five nutrients for better sleep and ways to tell if you’re lacking them.
B vitamins
If you don’t want to “B” awake at 3 a.m., it’s time to take a closer look at your vitamin intake.
There are eight types of B vitamins, each playing a unique role in the body.
Tejada said vitamin B12 is key to normalizing circadian rhythms — the body’s internal clock that controls sleep-wake cycles.
Vitamins B3, B1 and B6 also improve sleep quantity and quality, especially when it comes to rapid eye movement (REM) sleep, which helps with emotional processing, memory consolidation and mental health.
“Their benefits include converting tryptophan to serotonin, which is then converted into melatonin, the hormone responsible for sleep,” Tejada explained about the vitamin trio. “B6 is a cofactor for several neurotransmitters in the brain, such as serotonin and dopamine, many of which regulate sleep patterns.”
To boost your B vitamin intake, try adding whole grains, eggs, legumes, citrus fruits, avocados, meat, poultry and fish to your diet. Supplements can also do the trick.
“Take B vitamins during the day though, so your body has them in its system, which will benefit your sleep,” Tejada advised. “Don’t take them at night or they will likely disrupt your sleep.”
Magnesium
Research shows that half of Americans aren’t getting enough magnesium, and if that’s you, it may be why you’re up late at night.
“Magnesium mimics the action of melatonin, playing a critical role in relaxing the nervous system and regulating neurotransmitters that promote sleep,” said Tejada. “This mineral helps reduce cortisol levels, which is key because high cortisol at night can keep you wired and restless.”
Low magnesium can also cause muscle cramping, which could explain why you can’t seem to get comfortable at night. Magnesium-rich foods include nuts, whole grains, soy products, dairy and leafy greens.
Calcium
Got milk? It could help you catch some z’s.
Calcium, found in dairy products, helps your body convert tryptophan into melatonin. It also helps relax muscles — key for falling and staying asleep.
“Calcium deficiency can lead to anxiety and moodiness, which will interfere with sleep,” Tejada warned. However, too much calcium can make you drowsy, so aim for 1000 milligrams a day.
Vitamin D
When you think of Vitamin D, you likely picture sunny days, not sleepy nights — but this powerhouse nutrient plays a key role in sleep, too.
“Low levels of vitamin D have been linked to poor sleep and even insomnia,” Tejada said.
Experts aren’t entirely sure why, but the nutrient’s connection to sunlight and the sleep-wake cycle is likely a factor. Vitamin D also helps generate melatonin, so a deficiency could mess with production of the sleep hormone.
At least 10 to 20 minutes of moderate sun exposure daily is one of the best ways to increase intake. Fatty fish and seafood are among the richest food sources of vitamin D, along with mushrooms, egg yolks and fortified foods like cow’s milk and tofu.
Zinc
Zinc isn’t just an immune-boosting superstar — it also helps you sleep better.
Much like magnesium, zinc aids in the conversion of tryptophan into serotonin and then into melatonin. Zinc also helps regulate hormones like cortisol, which can disrupt sleep patterns.
Additionally, zinc boasts antioxidative properties, which may help reduce oxidative stress, often linked to sleep disorders like insomnia.
Oysters, beef, pork, chicken, eggs, legumes and whole grains are excellent sources of zinc that you can easily add to your diet.
Spring forward into restful sleep
Experts recommend that adults get between seven and nine hours of shut-eye a night, but government data suggests that about one-third of Americans are sleep-deprived.
Lack of sleep has been linked to serious mental health issues like depression, suicide and risk-taking behavior as well as a higher likelihood of heart disease, high blood pressure, obesity and stroke.
While vitamins and minerals can play a key role in improving sleep, finding the right balance is often challenging. “Most people struggle to get enough of these nutrients through diet alone, especially magnesium, vitamin D and B vitamins,” Tejada said.
While supplements can help, it’s wise to first check if you’re lacking these nutrients.
“I recommend getting a comprehensive blood workup, like the functional lab testing we do at Liquivida, to identify areas of deficiency,” Tejada said.
Once you’re ready to start supplementing, keep in mind that the body only absorbs 20% to half of vitamins taken orally. How much your body soaks up depends on factors like digestive health, gut bacteria imbalances and medication use.
To optimize digestion, consider how you take your supplements. Fat-soluble vitamins, like vitamin D, are better absorbed with a small amount of healthy plant-based fats, like nuts or avocado.
Zinc supplements, meanwhile, are most effective when taken at least an hour before or two hours after meals.
Tejada said his IV vitamin drips improve absorption rates because the nutrients bypass the digestive system and immediately enter the bloodstream.
