Magnesium is perhaps the most important vitamin or mineral when it comes to sleep. It plays a key role in the bodily function that regulates sleep and studies have shown that sleep suffers without optimal vitamin intake.
Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].
Supplementing vitamin B6 may improve sleep quality and duration. A 2019 study also found that taking a supplement of magnesium, melatonin, and vitamin B complex for 3 months improved sleep and helped treat insomnia.
Anxiety, stress, and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse. Other common emotional and psychological causes include anger, worry, grief, bipolar disorder, and trauma.
Sleep disorders
“If you wake up and begin to experience worry, anxiety or frustration, you likely have activated your sympathetic nervous system, your 'fight-or-flight' system,” explains Dr. Kane. “When this happens, your brain switches from sleep mode to wake mode.
Vitamins B
And when it comes to irregular sleep, it is given that your body lacks B3, B5, B6, B9, and B12. All of these are basically responsible for proper brain functioning. Most importantly, they help in melatonin which is a key to a good night's sleep.
Magnesium glycinate, which combines the mineral with the amino acid glycine, is the most popular and well-researched combination for treating sleep disorders and helping to reduce anxiety, depression, and stress.
Your body likely produces enough melatonin for its general needs. However, evidence suggests that melatonin supplements promote sleep and are safe for short-term use. Melatonin can be used to treat delayed sleep phase and circadian rhythm sleep disorders in the blind and provide some insomnia relief.
Why Is Anxiety Worse at Night? Anxiety can get worse at night as people find themselves focusing more on their worries once they are lying in bed without the distractions of the day. For example, sometimes people with insomnia may begin to develop worries about whether or not they will be able to fall asleep.
Nocturnal anxiety is any type of panic or fear that occurs outside of normal wake-time hours. Those with nocturnal anxiety may have generalized anxiety during the day, and experience worse symptoms at night. Others may have little to no anxiety during the day, but experience severe panic after they go to sleep.
Insomnia, the inability to get to sleep or sleep well at night, can be caused by stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression.
One study of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep faster, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders. Magnesium malate and threonine have also demonstrated therapeutic effects and may be useful in many psychiatric cases.
Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition. When you can't get back to sleep quickly, you won't get enough quality sleep to keep you refreshed and healthy.