Deficiencies in vitamins and supplements such as B vitamins, magnesium, calcium, and melatonin may disrupt sleep.

Nutritional supplements known to promote sleep are:

• B vitamins have a sedative effect on the nerves. Vitamin B12 is also important in treating insomnia. Supplemented with pantothenic acid (B5), which helps to relieve stress, it is an effective anti-insomnia remedy.

• Inositol is a chemical found in abundance in the human body. It has been found to enhance REM sleep. A deficiency may contribute to depression.

• In those who have blood sugar issues, chromium may aid in improving sleep.

• L-Tryptophan is an amino acid that aids in the creation and repair of protein tissues. Tryptophan in the brain is converted into serotonin, which helps to induce sleep, and helps the brain produce melatonin, the hormone that regulates our body’s inner clock. Milk and turkey contain tryptophan. Phosphatidylserine, another amino acid, aids in controlling the amount of cortisone produced by the adrenal glands. High cortisone levels are usually induced by stress. High levels of cortisone are usually found in the morning, preparing us to wake.

• Serotonin is important in cases of late-onset insomnia, and in warding off depression, which can interfere with sleep.

• Melatonin is secreted by the pineal gland. It is known as the “sleep hormone,” and is mostly secreted at night. It is found in plants and algae. The best results are in people whose melatonin levels are low. It does not work like a sleeping pill. In treating insomnia in the elderly, whose levels are commonly low, melatonin is the most effective.

• 5-hydroxytryptophan (5-HTP) aids in getting to sleep quickly. It has been found to produce safe and consistent results in treating insomnia. Adequate levels of magnesium, niacin and vitamin B should be maintained when taking 5-HTP, as they boost its ability to convert to serotonin. 5-HTP increases REM sleep by about 25% and deep sleep stages 3 and 4 without shortening total sleep time. It does this by decreasing the amount of sleep spent in stages 1 and 2. These shifts in the sleep cycle result in more restful and rejuvenating sleep. People taking 5-HTP aren’t as likely to wake feeling groggy and worn out. The effect depends on the dosage; higher doses seem to be more effective, but may lead to disturbing dreams and nausea in some.

• Chamomile and valerian are used by many people as alternatives to drugs to treat insomnia. Chamomile has the potential to cause allergic reactions in some people who have pollen or plant allergies. Valerian root is an herb that has well documented sedative qualities.