We’ve all felt the effects of a sleepless night. Poor sleep doesn’t only leave us fatigued — it affects almost every facet of our health, from brain fog to irritability to weakened immunity. So it’s hardly surprising that a lot of health-minded consumers are looking for natural sleep enhancers. A search trend that can actually make a difference? Essential vitamins and minerals: their role in restorative, restful sleep.

Is the secret to better sleep lurking in your supplement cabinet? Let’s take a closer look.

Sleep is a complex biological phenomenon, shaped by everything from stress and environment to the nutrients that power your body. Research suggests deficiencies in some vitamins and minerals can affect the amount of sleep you get, the quality of that sleep, and how regular it is. In fact, the production of neurotransmitters (like melatonin and serotonin), which help to regulate our sleep-wake cycle, depends on specific nutrients.

If you have trouble getting enough close-eye-time or wake up not quite as rested as you should be, it might be worth considering your nutritional intake — especially regarding the vitamins and minerals linked to the regulation of sleep.

Magnesium: Magnesium is commonly known as nature’s relaxant — and rightfully so. It quiets the nervous system, helps regulate the body’s stress-response system, and is involved in facilitating deep, restorative sleep. The insomnia difficulty falling asleep has been related with low levels of magnesium.

B Vitamins (particularly B6 and B12): Vitamin B6 helps the body synthesize serotonin, which is then converted into melatonin—the hormone that regulates your sleep-wake cycle. B12 is involved in the regulation of circadian rhythms and may help people with sleep disruption due to patterns of sleep. A comprehensive B-complex can ensure that you’re not missing key players in this equation.

Vitamin D: Best known for its role in bone and immune health, vitamin D may also help maintain healthy sleep. Studies indicate that low concentrations of vitamin D have been correlated with short sleep duration and poor sleep quality. Because so many people are deficient, particularly in the colder months, adding D3 may have an impact you can actually feel.

At PlantFusion, we have a holistic approach to supporting your health with clean, plant-based supplements that fill common nutritional gaps. Although we don’t have a sleep-specific product, many of our formulas contain significant nutrients that promote better sleep.

Vegan Magnesium Glycinate

Gentle on the stomach and very bioavailable, this magnesium form is integral for nervous system function, muscle relaxation, and a sense of calm before bed.

Organic Vitamin B-Complex

Our B-complex is whole food-based, providing B6 and bioavailable B12. It is formulated to encourage daytime energy and resilience to stress, while supporting the regulation of neurotransmitters critical to restful sleep.

Organic Vegan Vitamin D3 + K2

Along with bolstering support for bone and cardiovascular health, this supplement also helps restore optimal vitamin D levels, an essential component of regular, quality sleep.

Targeted supplementation can help, but consistency is critical. Start with magnesium in the evening, and take your B-complex and D3 earlier to the day to promote your natural circadian rhythm. It’s also a good idea to talk to a health care provider, particularly if you’re taking medications now or have a chronic condition.

Supplementation is most effective when paired with healthful habits. Here are some practical ways to improve your sleep hygiene:

·     Stick to a regular sleep schedule ‑ even on weekends.

·     Ease into your night with a calming bedtime routine: light stretching, reading, or meditation, perhaps.

·     1-2 hours before bed reduce screen time and blue light exposure.

·     Make your sleep environment dark, quiet and cool.

Vitamins and minerals might not be the be-all-end-all, but they are an important (and frequently neglected) piece of your sleep puzzle. For many, getting nutrient balance back is the first step toward a deeper, more restorative rest.

At PlantFusion, we help you fill those nutritional gaps with clean, effective supplements formulated to work synergistically with your body and lifestyle! Make sure you get up feeling fresh and able to take on the day. Step one: focus on your nutrition — and sleep soundly knowing your body is getting what it needs.