Our bodies need a lot of care. Putting in the work is well worth it, though. When you give your body what it needs — ample sleep, regular exercise, healthy eating, and plenty of water, for example — you feel notably better.

And because our bodies are integrated systems, missing out in one of those areas can impact the others. Specifically, there’s a connection between vitamins and sleep. If you’re having trouble sleeping, adding more of these vitamins can help you get a better night’s rest.

Vitamin C

Vitamin C doesn’t just bolster your immune system. Studies have connected vitamin C’s antioxidative effects with better sleep, concluding that by getting enough of it, “One can potentially help increase sleep duration, reduce sleep disturbances, relieve movement disorders, and decrease the dangerous effects of sleep apnea.”

You can get vitamin C from oranges (as you probably already know), peppers, broccoli, brussels sprouts, and more.

Vitamin D

Nearly half of American adults aren’t getting enough vitamin D. And that’s a problem because vitamin D deficiencies link directly to an increase in sleep disorders.

The good news? You can get this vitamin for free. Your body can actually produce vitamin D on its own, but it needs sun exposure to do so. Wearing sunscreen is definitely important, but try to get about 10 to 30 minutes of sun a day before you layer on the SPF. The darker your skin, the more sun you’ll need to start your body’s vitamin D production process.

Vitamins B6 and B12

Vitamin B6 helps your body take tryptophan and turn it into serotonin, a key hormone that helps with everything from feeling happy to getting good rest. It can help you sleep better and wake up feeling more rested. Fish is a great source of B6, but you can also get it from spinach, bananas, whole grains, chickpeas, and carrots if you’re vegetarian or vegan.

Vitamin B12 supports your body’s circadian rhythm, or the sleep-wake cycle that makes it easier to fall asleep and get up in the morning. Plus, too little of it can make you feel fatigued all day. B12 primarily exists in animal proteins like meat and fish, so if you’re a vegetarian or vegan, you might want to consider taking a B12 supplement.

Here, we’re just highlighting the connection between vitamins and sleep. But other missing nutrients — like minerals including calcium and magnesium — can make a difference, as can low levels of the hormone melatonin. Before you turn to prescription sleep medications, explore balancing these things in your body to see if it helps you get the rest you need.

Taking care of yourself is important. While getting enough sleep and the nutrients your body needs (including vitamins) impacts both your physical and mental wellbeing, if you want some more support on your mental health, we’re here. Contact our team of therapists at the Ventura Counseling & Wellness Center.