Which vitamin deficiency causes insomnia? We explain!
Insomnia and sleep problems are becoming increasingly common and can have many causes. Fatigue and trouble falling asleep may be linked to the daily rush, overstimulation, and an endless to-do list. However, few realize that an unbalanced diet and a deficiency in essential vitamins and minerals can also contribute to sleep difficulties. What helps with falling asleep? Which vitamin deficiency causes insomnia? What is the body lacking when you want to sleep? Which vitamins are effective for fatigue and drowsiness?
Table of contents
- Causes of insomnia
- Which vitamin deficiency causes insomnia?
- B Vitamins
- Vitamin C
- Vitamin D
- Which vitamin excess causes insomnia?
- Diet for better sleep - what to eat before bed?
- Supplements for insomnia - recommended products
- Which diseases can cause sleep loss?
- Natural ways to improve sleep quality
- Sleep points - acupressure and massage
- What helps with falling asleep? - relaxation techniques and aromatherapy
- The role of physical activity in regulating sleep rhythm
- When to see a doctor? Important to know!
- What is missing in the body when you want to sleep? Summary
Causes of insomnia
Insomnia – difficulty falling asleep, shortened sleep duration, or poor sleep quality – can negatively affect the body’s functioning, leading to irritability, distraction, impaired concentration and memory, lowered immunity, and increased vulnerability to certain diseases.
Improving sleep quality requires identifying the root cause of insomnia, which can sometimes be quite challenging. The most common causes include stress and a hectic lifestyle, poor sleep hygiene, excessive exposure to blue light, and lack of physical activity. Often overlooked is an inappropriate or unbalanced diet lacking vital micronutrients.
Which vitamin deficiency causes insomnia?
Insomnia can stem from everyday dietary choices. Insufficient intake of important nutrients such as B vitamins, vitamins C and D, and magnesium can disrupt normal body function and negatively affect sleep quality, increasing the risk of insomnia and difficulties falling asleep.
B Vitamins
B vitamins – including B3, B5, B6, B9, and B12 – are crucial for the proper functioning of the nervous system. They also regulate tryptophan production, an amino acid that can boost melatonin levels, which in turn controls the circadian rhythm, improves sleep quality, and facilitates falling asleep.
A deficiency in B vitamins may shorten sleep duration and reduce sleep quality. However, a lack of vitamin B12 can have the opposite effect, causing excessive daytime sleepiness and fatigue, which can lead to frequent naps and disrupt the natural sleep-wake cycle.
Vitamin C
Vitamin C (L-ascorbic acid) deficiency can also negatively impact sleep quality. This vitamin plays a role in producing important brain neurotransmitters. Studies show that vitamin C supports the proper function of tryptophan by enhancing nutrient absorption and acting as a cofactor necessary for converting tryptophan into melatonin. Therefore, insufficient vitamin C intake may worsen insomnia and cause frequent nighttime awakenings.
Some analyses also suggest that adequate vitamin C intake can improve sleep by reducing oxidative stress, lowering blood pressure, and enhancing vascular function and health.
Vitamin D
Vitamin D significantly influences both the quality and duration of sleep. It directly participates in melatonin production, the hormone regulating the circadian cycle.
Vitamin D deficiency is common, mainly due to its primary source being sunlight, which is often lacking during fall and winter. Low vitamin D levels can lead to difficulty falling asleep, shorter sleep duration, and frequent awakenings.
Which vitamin excess causes insomnia?
Not only deficiencies but also an excess of certain micronutrients can affect sleep quality. Research indicates that excessively high vitamin D levels can disrupt sleep by making it harder to fall asleep and shortening sleep time. This happens because excess vitamin D is stored in the body rather than eliminated, which suppresses melatonin production.
Diet for better sleep - what to eat before bed?
To improve sleep quality, maintaining a healthy, well-balanced diet is essential. While adequate intake of the vitamins mentioned above plays a key role, minerals such as magnesium and calcium also help relax muscles during sleep, reducing tension. Iron is important as well, as its proper level may lower the risk of restless leg syndrome.
Daily meals should include foods rich in:
- Vitamin C: bell peppers, Brussels sprouts, berries, citrus fruits
- Vitamin D: fatty marine fish
- B vitamins: dried legumes, dairy products, yeast, cereal sprouts
- Magnesium: oatmeal, pumpkin seeds, bananas, cocoa
- Calcium: milk and dairy products
- Iron: meat and dried legumes
When following a sleep-friendly diet, the last meal should be light and nutritious, eaten 2–3 hours before bedtime. Avoid carbonated and alcoholic drinks, processed foods, and fast food before sleep. Also, skip sweets, salty snacks, and high-fat products at night. Good alternatives include green tea, rich in theanine, which may improve sleep quality, and herbal teas like chamomile, hops, or lemon balm, which have calming effects and reduce stress and overstimulation.
Supplements for insomnia - recommended products
Besides adjusting diet, supplements can help combat insomnia and enhance sleep quality. When deficiencies exist, changing the diet may not be enough; supplementing with high-quality products containing vitamin D or B vitamins can be beneficial.
Supplements with melatonin, such as OstroVit Keep Sleep Melatonin 300 tablets, can help regulate the sleep-wake cycle. Other helpful products include:
- OstroVit GABA 200 g – providing gamma-aminobutyric acid, which supports nervous system function and extends REM sleep
- OstroVit Keep Sleep 270 g – containing twelve compounds that promote relaxation and sleep quality
- OstroVit Aqua Kick Good Night 300 g – offering melatonin, vitamin B6, and gamma-aminobutyric acid for proper regeneration and high-quality sleep
- OstroVit Keep Sleep Night Protein 400 g – a comprehensive supplement with protein, magnesium, melatonin, myo-inositol, L-theanine, and lactase.
Which diseases can cause sleep loss?
Lack of sleep negatively impacts the body, and research shows chronic sleep deprivation may increase the risk of some diseases. Insufficient sleep can be both a cause and a consequence of illness. Insomnia and sleep disorders may result from conditions such as:
- obstructive sleep apnea
- restless leg syndrome
- hypertension
- nocturia
- rheumatic pain
- heart failure
- narcolepsy
- depression
- hyperthyroidism.
Natural ways to improve sleep quality
While diet plays a vital role in sleep quality and effectiveness, natural methods can also help relieve insomnia.
Good sleep hygiene is essential, including a bedtime routine, ensuring the bedroom is dark, maintaining optimal temperature and humidity, having a comfortable mattress and bedding, and limiting blue light exposure before sleep.
Relaxation techniques, regular physical activity, and focusing on key points on the body linked to sleep may also be effective. Since individual preferences vary, it’s important to find the methods that work best for you.
Sleep points - acupressure and massage
Acupressure, an ancient method involving pressing specific points on the body, can improve circulation and relax the body. It may also reduce stress, relieve tension, and increase endorphin levels, promoting muscle relaxation and better sleep.
Helpful acupressure points for insomnia include:
- the thumb tip
- yin tang point on the forehead near the hairline
- wenli loop located on the nasal wing
- inner ankle point
Massages, such as head, foot, or relaxing back massages, can also support sleep improvement.
What helps with falling asleep? - relaxation techniques and aromatherapy
Relaxation methods that calm the mind and body, like yoga, meditation, and breathing or visualization exercises, are beneficial when practiced in the evening before bedtime.
Aromatherapy using calming essential oils can also aid sleep. Recommended scents include:
- lavender
- lemon balm
- chamomile
- sandalwood
The role of physical activity in regulating sleep rhythm
Regular physical activity is important in regulating sleep cycles. Exercise reduces stress and tension and promotes restorative rest.
Physical workouts help balance hormones, including cortisol, supporting a natural sleep rhythm. Regular training can also speed up falling asleep by enhancing the body’s relaxation ability.
When to see a doctor? Important to know!
People struggling with sleep issues often wonder which doctor to consult. The best first step is to see a general practitioner or family doctor, who can take a detailed history and refer the patient to a sleep disorder clinic if needed.
It’s advisable to seek medical help if sleep problems persist for more than a month or if sleep deprivation disrupts daily functioning.
What is missing in the body when you want to sleep? Summary
“I’m constantly sleepy - what vitamins should I take? Does a vitamin deficiency contribute to insomnia? Does vitamin B12 affect sleep?” Many people ask these questions daily. Some suffer from constant drowsiness, possibly linked to vitamin B12 deficiency, while others face trouble falling asleep and insomnia, which may result from a lack of vitamin D, vitamin C, or other essential nutrients.
To ensure good sleep quality and proper body recovery, pay attention to your daily diet, include regular physical activity and relaxation techniques, and consider sleep-supporting supplements. Maintaining good sleep hygiene and evening rituals is also important.
Sleep difficulties may be temporary, related to stress or a busy schedule. However, when insomnia interferes with daily life, consulting a specialist and undergoing proper diagnosis is recommended.
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