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Struggling to fall asleep or waking up tired every morning can feel overwhelming, especially when you’ve already tried fixing your routine, limiting screen time, or adjusting your diet. One often-overlooked cause behind poor sleep is a vitamin deficiency. Your body depends on a steady supply of essential vitamins and minerals to regulate hormones, manage stress, repair tissues, and maintain a healthy sleep–wake cycle. When even one of these nutrients falls below optimal levels, it can disrupt melatonin production, increase inflammation, or affect mood, making it harder to achieve deep, restorative sleep. Many people unknowingly live with deficiencies that influence how long they sleep, how well they rest, and how refreshed they feel the next day. Understanding these deficiencies can help you address the root cause of your sleep troubles.


5 ways vitamin deficiencies can affect sleep

Vitamin D deficiency

Vitamin D plays a major role in maintaining energy levels, immune balance, and sleep–wake rhythm. Low levels are extremely common, especially in people who spend most of their time indoors or receive limited exposure to sunlight. When vitamin D levels drop, you may feel tired during the day yet still struggle to fall asleep at night. A reviewed nine studies with 9,397 participants, concluded that vitamin D deficiency significantly increases the risk of sleep disorders , poor sleep quality , and short sleep duration.

Improving your intake through vitamin-fortified foods, oily fish, eggs, and sensible sun exposure may help restore better sleep patterns. Supplements can also be beneficial, but it’s best to confirm your deficiency through testing before starting any regimen.


Omega-3 fatty acid deficiency

Omega-3 fatty acids help regulate stress hormones, reduce inflammation, and support heart and brain health, all of which influence sleep. A deficiency in Omega-3s can elevate stress responses and disrupt hormone balance, making it harder to unwind before bedtime. A reported that low Omega-3 levels were correlated with poorer sleep quality, shorter sleep, and higher inflammation, all of which influence restfulness. You can increase Omega-3 levels naturally by consuming flax seeds, chia seeds, walnuts, oily fish, and Omega-3-enriched foods.


Selenium deficiency

Selenium is an essential trace mineral involved in antioxidant protection, thyroid function, and metabolic health, all of which influence sleep regulation. People following vegetarian or vegan diets may be more likely to have lower selenium levels because many of the richest sources are seafood-based. Deficiency may be linked to irregular sleep patterns or difficulty staying asleep. Ensuring adequate selenium intake through foods like Brazil nuts, sunflower seeds, whole grains, cremini mushrooms, tuna, and shrimp may help restore a more stable sleep rhythm. Just one or two Brazil nuts per day can often meet the recommended intake naturally.


Vitamin C deficiency

Although vitamin C is best known for supporting immunity, it also plays a role in hormonal balance, collagen formation, and the reduction of inflammation, all factors that influence sleep quality. Low vitamin C levels can contribute to discomfort, swollen joints, mood changes, and increased oxidative stress, all of which can make falling asleep more challenging. Severe deficiency leads to scurvy, but even mild shortages can affect sleep duration and quality. A , using NHANES data, reported that low serum vitamin C levels were significantly associated with a higher risk of sleep difficulties, suggesting that adequate vitamin C may support healthier sleep patterns.


Vitamin B6 deficiency

Vitamin B6 supports both mental and physical aspects of sleep. It helps your body produce serotonin and melatonin, the hormones that regulate mood and the sleep cycle. Low B6 levels can contribute to insomnia, irritability, and low mood. Interestingly, B6 also affects dreams; deficiency may reduce dream recall, while adequate intake may support more vivid or even lucid dreaming. To improve your B6 levels naturally, include foods such as bananas, potatoes, poultry, fish, spinach, carrots, and dairy products (excluding milk) in your daily diet.

If you suspect that nutrient deficiencies may be affecting your sleep, it’s essential to get your levels tested before starting supplements. Many symptoms overlap with other health issues, so professional guidance ensures that you address the right cause safely. With the correct nutrient balance, your body can better regulate hormones, restore energy, and support the deep, restorative sleep you need each night.

Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.





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