Ever find yourself tossing and turning at night, wondering why sleep just won’t come?

With daylight saving time around the corner, many people are bracing for the inevitable struggle to adjust.

But instead of relying on sleep aids that leave you groggy, experts say the right nutrients could naturally improve your sleep quality—and most people aren’t getting enough of them.



According to How to Win in Modern Wellness author Sam Tejada, sleep is about more than just the number of hours you log.


"Getting quality sleep isn’t just about the hours you log—it’s about getting deep, restorative rest. This is the time when our bodies recover and heal best," says Tejada, founder of the medical spa and IV therapy service Liquivida.

Here are five key nutrients that could help improve your sleep and how to know if you're not getting enough of them.



If you find yourself wide awake in the middle of the night, a B vitamin deficiency might be to blame.

There are eight types of B vitamins, each with its own role, but several play a direct part in regulating sleep.

Tejada explains that vitamin B12 is essential for maintaining circadian rhythms, the body’s internal clock that controls when you feel sleepy or alert.

Vitamins B3, B1, and B6 also help improve sleep quality, particularly REM sleep, which is critical for memory, mood, and cognitive function.


"Their benefits include converting tryptophan to serotonin, which is then converted into melatonin, the hormone responsible for sleep," Tejada says.

"B6 is a cofactor for several neurotransmitters in the brain, such as serotonin and dopamine, many of which regulate sleep patterns."

To boost B vitamin intake naturally, add whole grains, eggs, legumes, citrus fruits, avocados, meat, poultry, and fish to your diet.

If you're considering supplements, Tejada has one key piece of advice: "Take B vitamins during the day so your body has them in its system, which will benefit your sleep. Don’t take them at night or they will likely disrupt your sleep."



If you struggle to fall or stay asleep, low magnesium levels might be the culprit.

Studies show that nearly half of Americans don’t get enough magnesium, and it plays a vital role in relaxation and sleep regulation.

"Magnesium mimics the action of melatonin, playing a critical role in relaxing the nervous system and regulating neurotransmitters that promote sleep," Tejada says.

"This mineral helps reduce cortisol levels, which is key because high cortisol at night can keep you wired and restless."

Magnesium deficiency can also lead to muscle cramps, which make it harder to get comfortable at night.

Magnesium-rich foods include nuts, whole grains, soy products, dairy, and leafy greens.

If taking a supplement, the recommended dose ranges between 200 and 400 milligrams per day.



Ever heard the phrase “warm milk before bed”? There’s science behind it.

Calcium plays a direct role in converting tryptophan into melatonin, the hormone that regulates sleep.

It also helps relax muscles, making it easier to fall asleep and stay asleep.


"Calcium deficiency can lead to anxiety and moodiness, which will interfere with sleep," Tejada explains.

However, too much calcium can have the opposite effect, so experts recommend sticking to around 1,000 milligrams per day.



Most people associate vitamin D with bone health, but it also plays a crucial role in sleep.

"Low levels of vitamin D have been linked to poor sleep and even insomnia," Tejada says.

While researchers aren’t entirely sure why, vitamin D’s role in melatonin production and its connection to sunlight exposure are likely factors.

One of the best ways to increase vitamin D levels is through sun exposure—about 10 to 20 minutes of moderate sunlight per day can help.

Fatty fish, egg yolks, mushrooms, and fortified foods like cow’s milk and tofu are also good sources.



Zinc isn’t just for immune health—it also plays a role in sleep regulation.

Like magnesium, zinc helps convert tryptophan into serotonin and then into melatonin.

It also helps regulate cortisol levels, preventing stress from interfering with sleep.


Zinc-rich foods include oysters, beef, pork, chicken, eggs, legumes, and whole grains.

For those supplementing, zinc is best absorbed when taken at least an hour before or two hours after meals.



Experts recommend getting seven to nine hours of sleep per night, yet nearly one-third of Americans fall short.

Lack of sleep has been linked to increased risks of depression, heart disease, obesity, and high blood pressure.

While diet is the best source of essential nutrients, deficiencies are common, particularly for magnesium, vitamin D, and B vitamins.

"Most people struggle to get enough of these nutrients through diet alone," Tejada says.

He suggests getting a comprehensive blood test to check for deficiencies before starting supplements.

"The body only absorbs 20% to half of vitamins taken orally, depending on factors like digestive health, gut bacteria imbalances, and medication use."

For better absorption, fat-soluble vitamins like vitamin D should be taken with healthy fats, such as nuts or avocado.

With the right nutrients, you might be able to improve your sleep naturally—without relying on pharmaceutical sleep aids.
Have you noticed a difference in your sleep from changing your diet or adding supplements? Share your experience in the comments below. Let’s talk about how nutrition affects sleep and overall well-being.

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