Unlocking the Power of Vitamin C for Better Sleep Health

While we’re all striving to better our sleep habits, it’s key to remember the role that nutrition plays in supporting our body's natural sleep-wake cycle. While most of us are aware of the benefits of vitamin C for supporting our immune systems, its impact on sleep is less well-known.

Here we’ll take a close look at the links between vitamin C and a better night’s sleep. Scroll on to learn more about the connection, the benefits, and the best vitamin C packed foods to introduce to your diet today.

The link between vitamin C and sleep

Vitamin C is a water-soluble vitamin that is well-known for its antioxidant properties and its key function of supporting our immune system (1). However, recent research indicates that is also has some involvement in sleep regulation too. Studies suggest that have the correct levels of vitamin C is also associated with improved sleep both in terms of duration and quality. This is attributed to its ability to help regulate neurotransmitters such as serotonin and melatonin that are key when it comes to sleep (2).

The benefits of vitamin C for sleep

Vitamin C is great for sleep in several different but equally important ways. Learn more below:

1. Improved sleep quality: Vitamin C helps to encourage our bodies to produce serotonin, a key neurotransmitter that helps to promote relaxation and regulates sleep too. And so, vitamin C can help to improve our overall sleep quality so that we can enjoy a more restful night’s sleep (3).
2. Regulated circadian rhythm: Melatonin (aka the sleep hormone) is essential for our sleep-wake cycle. Vitamin C indirectly helps to support melatonin production by protecting against oxidative stress. This allows our bodies to better regulate their circadian rhythms (4).
3. Reduced sleep disruption: Stress and inflammation can be extremely disruptive to our sleep patterns. But thanks to vitamin C's antioxidant properties, it is a handy tool for helping prevent oxidative stress and inflammation (5).
4. Improved immune function: Getting enough sleep is key in keeping our immune systems running effectively. What’s more, vitamin C actually plays an essential role in the supporting our immune functions. So, in giving your body's defences a boost, vitamin C can help to reduce the risk of illnesses which may otherwise disrupt sleep patterns (6).

Best vitamin C packed foods to work into your diet

Working more vitamin C-rich foods into your diet is an effective way to reap the sleep-promoting benefits of this essential nutrient. Here are some top picks:

• Citrus fruits: Oranges, grapefruits, lemons, and limes are all citrus fruits that are also excellent sources of vitamin C. To work more of them into your diet, you can either enjoy them as a refreshing snack, pop them into healthy salads, or try some DIY freshly squeezed juice.
• Bell peppers: Brightly coloured bell peppers are also a great source of vitamin C. Not only that thought, but bell peppers also contain other antioxidants that can be handy in supporting our health in general. The best thing about peppers is their versatility. Sliced bell peppers can be added to almost any meal you’re cooking up or enjoyed raw with (or without) hummus for a delicious and nutritious snack.
• Strawberries: Strawberries are probably one of the yummiest ways to give your vitamin C intake a boost. Devour them straight out of the box (or straight off the plants if you’re lucky enough to have them in your garden) or blend them into smoothies if you prefer. Strawberries even work well as a topping for your morning oatmeal or yogurt.
• Kiwis: Kiwis are another small but mighty fruit that are rich in vitamin C as well as some other essential nutrients including potassium and fibre. Whether you’re tucking into kiwi slices as a snack, or adding some kiwi to a fruit salad, they provide a tasty way to boost your vitamin C intake in anticipation of sleeping better.
• Broccoli: While perhaps not the most popular of the vitamin C-rich foods, it’s worth knowing that broccoli is a superfood that definitely worthwhile working into your diet. Why not steam or roast broccoli florets to create a nutrition packed side dish? Or try working broccoli into stir-fries, pasta dishes, or even curries to give your body an extra boost of vitamins and minerals.
• Guava: This tropical fruit is also a sure-fire way to give your vitamin C levels a boost. Guava can be enjoyed as it comes, blended it into smoothies, or made into a yummyjam you can spread on your morning toast if you prefer.
• Kale and spinach: Leafy greens such as kale or spinach are also a great source of vitamin C along with an entire list of other nutrients that help to promote our health. Pack kale or spinach into salads or soups for a quick boost or sauté them with garlic and cracked black pepper to create a deliciously healthy side dish.

Our conclusion

Working more foods that are rich in vitamin C into your diet could have a positive impact on your sleep health. Vitamin C helps encourage our bodies to produce sleep-regulating neurotransmitters like serotonin and melatonin. This means that vitamin C can be a powerful tool when it comes to promoting relaxation, regulating our circadian rhythms, and reducing the number of sleep disruptions we suffer.

But amongst all this hype over vitamin C, we must remind you not to underestimate the value of a great quality mattress and a superior bedframe for all-round sleep support, better spinal alignment, and the all-round promotion of mental and physical wellbeing. Pop into your local Bensons store to chat face-to-face with one of our sleep experts, or explore our exciting products online. If you need any assistance, we're only ever a phone call away!

Sources:

1. https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7767325/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8783887/
4. https://www.sciencedirect.com/science/article/abs/pii/S1214021X17302880
5. https://www.medicalnewstoday.com/articles/vitamins-to-help-sleep
6. https://www.eatright.org/health/essential-nutrients/vitamins/how-vitamin-c-supports-a-healthy-immune-system