Did you know that 40 million adults in the U.S. suffer from anxiety?
On top of that, almost 70% of Americans struggle with their sleep at least once every week?
Difficulty sleeping and anxiety can both severely impact your day to day life, and it can sometimes feel like an impossible scenario to be faced with.
Don’t fret. Let’s take a look at supplements and vitamins for sleep and anxiety to calm your nerves and help you catch some Zs.
Table of Contents
Why Is It Important to Have Healthy Sleep Habits?
Getting a good night’s sleep is about a lot more than just being well-rested. Sleeping is an absolutely essential function that allows both your mind and your body to heal itself and recharge. With healthy sleep, your body has the capacity to stave off diseases and remain healthy.
If you aren’t getting enough sleep, your brain isn’t able to function properly. You’ve probably noticed this if you’ve ever stayed up all night studying or partying. When you’re sleep-deprived, your abilities to think clearly, process memories, and concentrate can be impaired.
The recommended amount for adults to sleep is between seven and nine hours a night. Kids and teenagers, however, need quite a bit more sleep than adults. This is particularly true for children that are under the age of 5.
Sleep deprivation can have a number of negative repercussions for your health. Firstly and perhaps maybe most obviously, it can make you more accident-prone. Over time, however, it can also put you at risk for serious medical conditions such as stroke, heart failure, heart disease, heart attack, high blood pressure, diabetes, and more.
Sleeplessness is also associated with both depression and anxiety. If all that wasn’t enough, it can also make you gain weight, make you more forgetful, shorten your lifespan, age your skin, and lower your sex drive.
How Are Sleep and Anxiety Related?
Anxiety and sleep disorders are locked in an unholy dance. Facing anxiety and stress can lead you to lay awake at night and not get enough sleep. At the same time, not getting enough sleep can also lead to increased anxiety.
If you’ve already had problems with anxiety, sleep deprivation can make anxiety worse.
Sleep disorders aren’t just linked with anxiety. There is also a connection between ADHD and sleep, as well as depression and other mood disorders.
Vitamins and Supplements For Sleep
Did you know that tons of Americans are falling short of the average requirements of a bunch of vitamins and nutrients? While it’s great to eat whole foods and get as many nutrients from your diet as possible, it can be necessary sometimes to supplement in pill form.
Are you looking for sleep gummies that are free of animal products? Check out these vegan sleep vitamins.
Vitamin C
When you think of vitamin C, you might think first about what you take when you get a cold. There are some studies that suggest, however, that having low levels of vitamin C can be related to suffering from sleep disorders.
Vitamin D
This vitamin is an amazing gift from the sun. If you aren’t getting enough, though, it can cause a long list of health problems. Try to get a little sun every day if you can.
Melatonin
If you’ve ever stopped in a health food store with your sleep woes, they’ve probably recommended melatonin to you. Known as the sleep hormone, melatonin is naturally produced by your body to aid in the regulation of your body’s clock (also known as the circadian rhythm.)
Magnesium
It’s very common for Americans to be deficient in magnesium. Essential for sleep, supplementing with magnesium is probably a good idea for a lot of people in the U.S.
Iron
Iron is important because it is known as the ultimate oxygen transporter. An iron deficiency can lead to restless leg syndrome when you do sleep.
Calcium
Your REM sleep is an important part of your sleep cycle. When you don’t have enough calcium, this cycle can be disrupted.
Vitamins and Supplements For Anxiety
If you’re doing everything you can to create healthy sleep habits and you’re still struggling with anxiety, there are a number of supplements you might consider taking. Anxiety disorders can severely reduce your quality of life, so it’s important to do what you can to manage it and hopefully rid your life of it for good.
Vitamin D
We mentioned before how important vitamin D is, and we weren’t kidding. It also plays a crucial role in nerve and brain health as well as mood regulation.
There has been some research to show that vitamin D deficiency might be linked with anxiety disorders. Make sure you are getting some sunlight on your skin every day. If this isn’t possible, eat foods that are rich in vitamin D or take supplements if necessary.
Vitamin B Complex
There are eight different nutrients that comprise B-complex vitamins. Together, they manage a lot of processes in your body, including regulating your stress levels.
Some studies have found that B-12 in particular is important for managing anxiety and depression. Both B-12 and B-2 are mostly found in animal-based foods, so it can be difficult for vegetarians or vegans to obtain these vitamins without supplementation.
Magnesium
Seriously, magnesium is important. It’s necessary for nearly every single system in your body to function properly.
A number of studies have found that supplementation of magnesium may be helpful for people who suffer from anxiety disorders.
L-theanine
Naturally occurring in green and black tea, this amino acid might have anti-anxiety properties as well as some mild-sedative effects. People can either drink tea or take L-theanine supplements. It’s advisable to always start with the lowest effective dose, and always talk to your doctor before starting to take anything.
Omega-3 Fatty Acids
This type of fat can be found in certain foods, for example, flaxseed and fish. They play a critical role in the health of your brain. A couple of studies have found that not getting enough omega-3 fats can increase the risk of anxiety.
Certain medications have contraindications with omega-3 fatty acids. Always check with a doctor before taking any supplements.
Valerian Root
An ancient plant medicine, people have been using valerian medicinally for many thousands of years. A few studies have found that it might be able to reduce anxiety and depression in those who take it.
Chamomile
This cute little flower has a long history of being used for its calming effects. You can either drink chamomile tea, take chamomile supplements, or use chamomile essential oils.
Lavender
Do you know how the smell of lavender can bring you a deep sense of peace? Well, science is starting to back up that using lavender might be able to help reduce anxiety.
Lemon Balm
This mint-family herb smells like lemons and is a popular natural remedy to induce a state of calmness. A few studies have found that this might act as both natural sleep remedies and anxiety remedies.
Other Methods For Reducing Anxiety and Improve Sleep
While making sure you’re getting all the vitamins and micronutrients you need is awesome, there are also some other things you can do to keep your mind, body, and spirit functioning at their best.
Here are a few good habits you could consider picking up to reduce anxiety:
- Exercise regularly
- Meditate
- Play music
- Prioritize your to-do list
- Talk to someone, like a therapist, family member, or friend
- Find an outlet for your stress and anxiety
- Make sure you’re getting enough sleep
Some healthy sleep habits that could improve your sleep are:
- Exercise regularly, but not too close to bedtime
- Keep your bedroom, quiet, dark, and cool
- Make your bedroom a sanctuary of sleep, aka don’t use it for doing work or watching TV
- Establish a relaxing and regular bedtime routine
- Avoid caffeine and stimulants before bed
- Avoid using screens for some time before bed
- Prioritize sleep, don’t leave it as an afterthought
Picking up some of these habits could completely change your life. It’s amazing how a good night’s sleep can help your anxiety, and how reducing your anxiety can improve your sleep.
Finding the Right Vitamins For Sleep and Anxiety Could Change Your Life For the Better
Remember, even when you’re using natural products, vitamins and supplements can be very powerful substances. This means that you should always check with your doctor before starting to take something new. It’s possible that a vitamin could interact poorly with a medicine you’re already taking, so you want to consult with a medical professional before jumping into a new vitamin regime.
Did you find this article about vitamins for sleep and anxiety helpful? If so, be sure to check out the rest of our blog for more informative and interesting content!