We are not getting enough sleep as a nation. Reports show that sleep problems are increasingly common in the UK, with around one in five adults failing to achieve the recommended 7-9 hours of kip each night. While lifestyle factors like stress, late-night snacking and screen use are often scapegoats, emerging scientific evidence also points to another, less obvious factor we could be ignoring to our own detriment – nutrient deficiency.
Restless nights could be taking years off your life, so why aren't we talking about it? When you're asleep, your body is working hard to repair itself. Scientifically speaking, sleep is a biologically active process needed for cognitive function, immune health and emotional regulation.
Chronic sleep disruption has been linked to a higher risk of conditions including cardiovascular disease, diabetes and depression. So if you've tried everything sleep hygiene hack from light therapy to meditation and are still struggling to regularly get some quality sleep, maybe it's time to look at what you eat.
How to eat your way to a better sleep
The brain relies on a delicate balance of neurotransmitters and hormones to regulate sleep. Compounds such as gamma-aminobutyric acid (GABA), serotonin and melatonin help control when we feel alert and when we feel drowsy. Several vitamins, minerals and amino acids found in what we eat are directly involved in producing or regulating these chemicals. When levels are insufficient, sleep quality may suffer.
Magnesium
Magnesium is a mineral involved in hundreds of biochemical reactions in the body. It plays a role in regulating GABA, which is the brain’s main calming agent for the nervous system that promotes relaxation, key for sleep. Clinical studies have shown that magnesium supplementation can improve sleep onset and efficiency, particularly in individuals with low baseline levels. Magnesium deficiency has also been associated with restless leg syndrome, a condition that can significantly disrupt sleep.
"Several studies suggest magnesium supplementation may help to improve sleep onset and quality, particularly in people with lower baseline magnesium levels. Magnesium may also help support production of melatonin, your sleepy hormone, indirectly and may even reduce stress hormone levels" – Mike Wakeman, Evera Nutrition pharmacist
According to NHS guidance, adults typically need around 270 mg/day (women) and 300 mg/day (men) of magnesium. Increase the magnesium naturally found in your diet by upping your consumption of: nuts and seeds (pumpkin seeds, almonds, cashews, chia seeds), leafy green vegetables, whole grains, legumes (beans and pulses), dark chocolate and cocoa, oily fish, fruit (bananas, avocados), soy products (tofu).
Folic acid
Vitamin B9, or folic acid, is another important nutrient for sleep. It helps produce serotonin and supports neurotransmitter synthesis and methylation processes in the brain, which influence mood and sleep regulation. Research has found associations between higher folate levels and fewer difficulties falling asleep, while a deficiency in folic acid could lead to insomnia. Recommendations for folate levels cite 400mg for adults (more for pregnant women).
Increase your folic acid intake by adding more of these foods to your plate at mealtimes: leafy green vegetables, legumes, citrus fruits, whole grains, fortified cereals and breads, nuts and seeds, eggs, liver and organ meats, avocados, broccoli and other cruciferous vegetables.
Vitamin D
Vitamin D is widely known for its role in bone health, but what many don't know is that it has also been linked to sleep regulation. Some studies have found that low vitamin D levels correlate with shorter sleep duration and poorer sleep quality and that correcting this deficiency may improve sleep outcomes. Vitamin D receptors are present in areas of the brain involved in sleep regulation, which may help explain this relationship.
If you're able, try to soak up some of the sun's (UVB) rays to naturally spark more vitamin D production. Otherwise, foods highest in vitamin D include: fatty fish (such as salmon, mackerel, and sardines), cod liver oil, egg yolk, fortified dairy products, fortified plant-based milks, fortified cereals, and liver.
"“In a study of 9,400 participants, vitamin D deficiency was associated with a significantly increased risk of sleep disorders, which included poor sleep quality and short sleep duration" – Wakeman
The role of amino acids and botanicals in improving sleep
Beyond traditional nutrients, certain amino acids and plant compounds may influence sleep by regulating stress and circadian rhythms.
L-theanine is an amino acid found in tea leaves and has been shown to promote relaxation without sedation. It appears to increase levels of calming neurotransmitters, including GABA, and reduce physiological markers of stress. Clinical trials have reported improvements in sleep quality and reduced sleep disturbances among participants taking L-theanine supplements. You can find L-theanine in green tea, black tea, and certain types of mushrooms.
Herbal remedies also have a long history of use in sleep support, and some are backed by modern research. Chamomile, for instance, contains compounds that bind to GABA receptors in the brain, producing mild sedative effects. Randomised controlled trials have demonstrated improvements in sleep quality among individuals with insomnia who consumed chamomile extract over several weeks.
Similarly, tart cherries are a natural source of phytomelatonin, which is a plant-derived form of the hormone that regulates the sleep–wake cycle. Studies have shown that consuming tart cherry juice can increase melatonin levels and extend total sleep time, making it one of the few dietary sources directly linked to this hormone. All of these plant compounds can be found in what we consume, as well as dietary supplements like Evera Nutrition.
A broader look at sleep health
While the evidence supporting these nutrients is growing, it is important to view them as part of a wider picture. Sleep is influenced by a complex mix of behavioural, environmental, and biological factors. Nutrient deficiencies may exacerbate existing issues rather than act as a sole cause. If you're struggling with persistent sleep issues, why not take a closer look at what you're eating alongside adopting healthier lifestyle habits.
