Which vitamins to take for good sleep?

Good sleep and stress 

Excessive stress is often the root cause of good sleep disorders. A persistent feeling of threat and anxiety (e.g. due to the huge workload or problems in private life), results in an excessive strain on the nervous system. This leads to a disturbance of the normal energy metabolism and excessive tiredness, which in turn promotes difficulties in falling asleep. People living under stress often have problems such as waking up in the middle of the night or getting up in the morning feeling extremely exhausted.

Stress has more than one name! It must not be forgotten that oxidative stress also affects good sleep and makes it difficult to fall asleep. Free oxygen radicals contribute to increased catabolism and disturbance of the acid-base balance. This in turn is reflected in reduced efficiency of the metabolism and slower metabolic rate. Moreover, oxidative stress has an inseparable effect on hormone management. It often leads to a decrease in the optimum level of testosterone in the blood, the hormone responsible for the sense of vitality and all mechanisms associated with regeneration of the body.

Which vitamins contribute to good sleep?

The B vitamins should be taken care of first. Substances such as niacin, folic acid, pantothenic acid, thiamine, pyridoxine and riboflavin have a beneficial effect on maintaining the correct functioning of the nervous system. In turn, by contributing to the maintenance of optimal energy metabolism, they favour the reduction of the persistent feeling of fatigue and tiredness. What is more, vitamin B6 has a positive effect on the regulation of hormonal activity.

In addition to these, vitamin D will prove to be very good support. It is synthesised in the skin when exposed to sunlight and has a valuable effect on the immune system, which is one element in the fight against free oxygen radicals. Furthermore, vitamin D deficiencies in the daily diet can affect the endogenous synthesis of melatonin - a chemical responsible for sleep and the body's circadian rhythm.

It is not only vitamins that play an important role for good sleep. A diet low in certain minerals (e.g. zinc or magnesium) can also cause sleep problems. People struggling with poor sleep quality, waking up during the night and experiencing excessive stress can turn to extracts from plant adaptogens. Substances such as ashwagandha, Rhodiola rosea, ginseng or bacopa monnieri are recommended in cases of increased psychophysical activity and problems with regeneration. Active ingredients contained in these plants may have a positive effect on the adaptation of the organism to excessive fatigue caused by such factors as being in a hurry or experiencing stressful situations.