We are what we eat. Fail to fuel properly for the day ahead and you’ll be flagging by 11am. Load up on protein and you’ll feel stronger. Chomp through tons of sugar and, well, you get the gist. 

When it comes to eating for better sleep, however, it’s a little more complicated. All food is essentially fuel and energy – so the idea of fuelling up to power down is a confusing one.

However, there’s plenty of science behind the idea that certain vitamins and minerals can help us drift off quicker and stay in a sounder sleep. The opposite is also true: fail to eat enough sleep-friendly foods and you may find that certain deficiencies are responsible for your insomnia symptoms.  

While there are three main nutrient deficiencies that can impact sleep quality (more on that later), there are several other vitamins and minerals that play a role in promoting good sleep.

“Research has shown that an inadequate intake of nutrients such as calcium, B vitamins, magnesium and vitamins A, C, D, E and K can all be linked to sleep problems,” explains Lola Biggs, a dietitian at the supplement brand Together Health. “Our nutritional status can directly impact the body’s ability to function, and keeping nourished can make sure it functions optimally.”

To ensure you’re getting enough of all the vitamins and minerals associated with good quality sleep, your best bet is focusing on simply eating a healthy, balanced and varied diet. However, if you’re worried you may have some deficiencies, then Biggs recommends focusing on the following three nutrients.

1. Magnesium

Having enough magnesium in your system can have a whole host of benefits. When it comes to sleep, it’s known for having a naturally soothing impact on the nervous system, making it easier for you to switch off.

“Magnesium is thought to be involved in over 300 jobs in our body, and having enough can help us feel more relaxed and calmer,” Biggs explains.

“Its magnitude of roles and its natural relaxant nature make it a crucial nutrient when considering getting enough shut-eye; it has also been shown to potentially help those who suffer from restless leg syndrome, which typically happens at night.” 

2. Vitamin D

Vitamin D deficiencies are very common in the UK – around one in five adults and one in six children do not get enough vitamin D – so if you’re struggling with your sleep, this could be a good place to start.

This is especially important during the winter months: in the summer, we can get the extra vitamin D we need but don’t get from our diets from the sun, but in winter, the sun isn’t strong enough.

“Vitamin D plays a role in melatonin production pathways, a hormone that helps with the regulation of circadian rhythms and is associated with sleep,” Biggs explains. Melatonin is the hormone that makes us sleepy, so not having enough vitamin D can make it harder to fall asleep and lead to more wakeups during the night.

3. Vitamin B12

Research into the impact vitamin B has on our sleep is still ongoing, but some studies have shown that the B vitamins – of which there are eight – play a role in regulating our wake and sleep patterns. In particular, vitamin B12 has been linked to the production of melatonin.

“If we do not get enough vitamin B it can take a toll on how efficient our wake and sleep processes are and impact the quality of rest we get from our time in bed,” Biggs says.  

Magnesium, vitamin D and vitamin B supplements are all widely available, but it’s a good idea to try to up the amount of nutrients you’re getting from your diet first before adding supplements into your routine (although it’s worth noting that, for vitamin D, the NHS recommends everyone – including pregnant and breastfeeding women – take a daily supplement containing 10mg of vitamin D during autumn and winter).

Below are just a few of the food sources you can turn to to ensure you’re getting enough sleep-friendly nutrients.

Good sources of magnesium:

• Spinach
• Dark chocolate
• Pumpkin seeds
• Avocados
• Bananas
• Cashews

Good sources of vitamin D:

• Oily fish
• Red meat
• Liver
• Egg yolks
• Fortified foods

Good sources of vitamin B12:

• Meat
• Fish
• Milk
• Cheese
• Eggs
• Fortified foods 

Images: Getty