In today’s fast-paced world, even the healthiest eaters can struggle to get the nutrients they need for deep, restful sleep. Stress, busy schedules, and modern farming practices can all contribute to deficiencies in key vitamins and minerals that help regulate our sleep cycles. If you find yourself tossing and turning at night, it could be your body’s way of telling you that it’s missing something important.

The good news? With the right nutrients, you can support your body’s natural sleep processes and wake up feeling refreshed. Here are four essential nutrients for sleep and how to ensure you’re getting enough of them.

1. Magnesium: The Relaxation Mineral

Magnesium plays a crucial role in calming the nervous system and promoting relaxation. It helps regulate neurotransmitters like GABA, which reduce brain activity and make it easier to drift off to sleep. Studies have shown that magnesium deficiency can lead to insomnia, restless sleep, and even anxiety.

How to Get More Magnesium:

• Food Sources: Pumpkin seeds, almonds, cashews, spinach, dark chocolate, and tofu are all great vegan sources of magnesium.

• Topical Support: Our Magnesium Oil Spray is an easy way to keep your magnesium levels topped up—just spritz it on before bed for a natural way to unwind.

2. Vitamin B6: The Sleep Hormone Booster

Vitamin B6 is essential for the production of melatonin, the hormone that regulates sleep. It also supports serotonin production, which improves mood and relaxation. Without enough B6, you may struggle to fall asleep or wake up frequently during the night.

How to Get More Vitamin B6:

• Food Sources: Bananas, sunflower seeds, chickpeas, potatoes, and nutritional yeast are all rich in B6.

• Supplements: A good-quality B-complex supplement can help if you’re deficient, especially if you experience stress or fatigue.

3. Iron: The Energy and Sleep Connection

Iron is essential for oxygen transport in the blood, and low levels can lead to restless leg syndrome and difficulty sleeping. Many people—especially women—are deficient in iron, leading to fatigue, anxiety, and disrupted sleep.

How to Get More Iron:

• Food Sources: Lentils, quinoa, tofu, pumpkin seeds, and dark leafy greens like kale and Swiss chard are excellent plant-based sources.

• Boost Absorption: Pair iron-rich foods with vitamin C sources like citrus fruits or bell peppers to enhance absorption.

• Supplements: If needed, chat with your naturopath or pharmacist about a gentle iron supplement can help restore levels without causing digestive issues.

4. Calcium: The Melatonin Activator

Calcium plays a key role in the production of melatonin, the sleep-regulating hormone. A deficiency in calcium can lead to difficulty falling and staying asleep.

How to Get More Calcium:

• Food Sources: Tahini, almonds, fortified plant milks, tofu, chia seeds, and dark leafy greens like bok choy and collard greens are great vegan sources.

Not Sure If You’re Low in These Nutrients?

If you’re still struggling with sleep despite even after you feel like you've tried everything, it might be worth checking in with a qualified naturopath or nutritionist. They can help assess your nutrient levels and guide you toward the best solutions for your body.

A well-nourished body is a well-rested body, and ensuring you’re getting enough of these essential nutrients can make all the difference in achieving deep, rejuvenating sleep. Sweet dreams!

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Magnesium Oil

"Love this product use it every night with the sleep balm. Really relaxes me and have no trouble sleeping. If l wake up at 3o’clock and can’t sleep will apply a little bit more." - Sylvia