Four Vitamins That Can Instantly Improve Your Sleep Quality

Studies show that poor sleep leads to unnecesssary visible signs of aging.

To make matters worse, it is often as people get older, that it can be harder to get a good night’s sleep.

A Swedish study [0] aimed to find out how people recognize sleep deprivation in others.
Participants rated photographs of people who were either well-rested or sleep-deprived.

Sleep-deprived individuals were perceived to have features related to aging.

But, there may be a simple answer.
Here we discuss the top 4 Vitamins for better sleep that can have immediate effects to improve many aspects of your sleep.

How Does Sleep Enhance Skin Regeneration and Slow Aging?

1. Collagen Production and Wrinkle Reduction

During deep sleep, the body produces more collagen, the protein responsible for skin elasticity and firmness. A lack of sleep leads to increased cortisol levels, which breaks down collagen, leading to premature wrinkles and sagging skin.

2. Skin Hydration and Barrier Repair

A well-rested body maintains better hydration levels, preventing dry and flaky skin. Sleep also supports the lipid barrier, which protects against environmental damage and moisture loss.

3. Detoxification and Reduced Inflammation

The lymphatic system, which clears toxins and cellular waste, is most active during sleep. This process reduces skin inflammation and redness, leading to a clearer complexion.

4. Hormonal Balance and Reduced Acne

Poor sleep disrupts hormone levels, particularly cortisol and insulin, which can trigger breakouts and excessive oil production. Consistent, quality sleep helps regulate these hormones, keeping skin clear and balanced.

The Four Vitamins That Could Drastically Improve Sleep Quality

You may see big improvements with just two supplements.
The most popular choices for better sleep are:

Magnesium l-Threonate  and Apigenin.

Take supplements about 1 hour before going to sleep.

The top 4 Vitamins & their Effects: Summary

• Magnesium l-Threonate (also known as Threonate):
  Supports Deeper Sleep
  Suggested Dose 300 mg-400 mg
  

• Apigenin
  Anti-Stress
  Suggested Dose 50 mg

• L_Theanine (also known as L-Theanine)
  Calming
  Suggested Dose Starting @ 100 mg-300 mg.
• [Note:Some users experience vivid dreams at higher doses, so starting with 100 mg is recommended to assess individual tolerance.]

• Inositol
  Restorative
  Suggested Dose Starting @ 2000 mg- 4000 mg.

Key Vitamins for Better Sleep: The Science & the Details

Magnesium L-Threonate: For Deeper Sleep

Magnesium is a critical mineral for relaxation, and the L-Threonate form is particularly effective because it crosses the blood-brain barrier.

It helps regulate neurotransmitters, including GABA, which promotes deep sleep by reducing brain excitability and calming the nervous system.
Improved sleep quality contributes to reduced inflammation and better skin hydration, helping to prevent dryness and premature aging.

A 2024 study found that: “data showing improved sleep quality and daytime functioning from daily consumption of magnesium L-threonate suggest they may play a role in clinical practice as an adjunct therapy for healthy individuals experiencing sleeplessness or the consequences thereof,” [1]

Apigenin – Anti-Stress Aids Falling to Sleep

Apigenin binds to GABA receptors in the brain, reducing anxiety and promoting relaxation.

This helps lower cortisol levels, which can otherwise contribute to premature aging, skin inflammation, and collagen breakdown.
Regular use may enhance sleep onset and duration, allowing for optimal skin repair and regeneration overnight.

Apigenin, a natural flavonoid found in chamomile, works by blocking CD38, an enzyme that reduces NAD+ levels, which decline with age. Studies in animals show that apigenin improves memory, reduces tumor growth, and has sedative effects. [3]

In humans, chamomile extract (which contains apigenin) has been linked to:

• reduced anxiety
• better mood
• pain relief
• better sleep quality

L-Theanine – Calming

L-theanine is a unique amino acid present almost exclusively in the tea plant. It possesses neuroprotective, mood-enhancing, and relaxation properties.

Research suggests that it promotes relaxation by increasing levels of certain neurotransmitters like GABA, serotonin, and dopamine, which can help reduce stress and anxiety.
Several studies have shown that L-Theanine may improve sleep quality and duration, particularly by helping individuals fall asleep faster.

Another study in 2019 found that L-Theanine helped improve sleep by reducing sleep latency (the time it takes to fall asleep) and promoting a more restful sleep cycle. [5]

Note: If you suffer from sleepwalking or regular bad dreams you may want to avoid L-Theanine.
This is because it is said to have the affect of making dreams stronger.

Inositol- Restorative

Inositol is a naturally occurring carbohydrate that influences serotonin and dopamine signalling, helping to reduce stress and anxiety. [7]

It has been shown to improve sleep, particularly in individuals with insomnia or disrupted circadian rhythms.
Inositol is especially beneficial for those who wake up frequently during the night and have difficulty falling back asleep, as it supports GABA activity and enhances relaxation.

Its restorative effects stem from its ability to maintain cellular health and support systems that regulate mood and metabolism.

A study in Neurochemical Research (2001) indicated that inositol modulates GABA receptor activity.
GABA is known to help reduce stress and promote relaxation, potentially improving sleep quality and ease of returning to sleep after waking up. [6]

A Role for Myo_Inositol in Women’s Health

A specific type of Inositol, Myo_Inositol, has been particularly beneficial for female health issues:

1. Improve global sleep quality, subjective sleep quality, and sleep duration during pregnancy [11]

2. Polycystic ovary syndrome: A review of 26 clinical trials with 1,691 patients found that inositol treatment significantly improved outcomes for women with PCOS. It was also found to be just as effective as metformin, the standard treatment, for most outcomes. Inositol helped reduce body mass index (BMI), lower free and total testosterone, and decrease other markers like glucose, insulin, and androstenedione. It also increased sex-hormone-binding globulin (SHBG) levels. Overall, inositol is considered an effective and safe treatment for PCOS, with results similar to metformin. [12]

3. Myo-inositol combined with a diet led to significant improvements in systolic and diastolic blood pressure, HOMA index, cholesterol, and triglyceride levels compared to the diet and placebo groups. Specifically, the myo-inositol group showed a 11% decrease in diastolic blood pressure, a 75% reduction in the HOMA index, a 20% decrease in triglycerides, and a 22% increase in high-density lipoprotein (HDL) cholesterol. [13]

Summary

Safety and Side Effects

Since these vitamins are natural compound found in various plants, it is generally considered safe when consumed in moderate amounts.

However, although we have not seen any indications of interactions with other medications if you are pregnant or breastfeeding or taking:
Anti-seizure medications, Asthma medications, Antidepressants, Blood pressure medicine, Anti-clotting medications. you may want to consult your healthcare provider.

You should also follow recommended doses.

By integrating sleep-enhancing vitamins and prioritizing restful sleep, you can naturally support skin health, slow the aging process, and wake up looking refreshed and rejuvenated.

Other Tips for Better Sleep

Cool Room Temperature

To improve your sleep quality, it’s essential to create a cool and comfortable sleep environment.

Cooling of the core body temperature is an important physiological process that is closely linked to the regulation of sleep.

During sleep, the body temperature naturally drops, and a cooler core body temperature is associated with better sleep quality and increased deep sleep.

Therefore, creating a cool and comfortable sleep environment can help promote better sleep by facilitating this natural drop in body temperature.

Try lowering the thermostat to 70 degrees Fahrenheit / 20 degrees Celsius.
Cooling pillows or mattress toppers are also available.

A Warm Bath at Bedtime

A warm bath before bedtime can lower your core body temperature, promoting better sleep.

Warm water causes your blood vessels to dilate, releasing heat and lowering your body temperature. When you get out of the bath, heat dissipates, dropping your core temperature and signalling to your body that it’s time to sleep.

Additionally, a warm bath promotes relaxation and reduces stress and anxiety, which can also help you sleep better.

Remember that the ideal temperature for a sleep-promoting bath is warm, not hot, as hot water can increase core body temperature and make it harder to fall asleep.

References

[0] Cues of fatigue: effects of sleep deprivation on facial appearance
Sundelin, Tina Stockholm University, Faculty of Social Sciences, Department of Psychology. Karolinska Institutet, Sweden.
https://su.diva-portal.org/smash/record.jsf?pid=diva2%3A645620

[1] Study: Magnesium-L-Threonate Improves Objective, Subjective Sleep Quality
Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: a randomized controlled trial. Sleep Med X. 2024;8:100121. doi:10.1016/j.sleepx.2024.100121
https://www.ajmc.com/view/study-magnesium-l-threonate-improves-objective-subjective-sleep-quality

[3] Apigenin: a natural molecule at the intersection of sleep and aging
Daniel J Kramer, Adiv A Johnson
https://pubmed.ncbi.nlm.nih.gov/38476603/

[5] In Search of a Safe Natural Sleep Aid
Theertham P Rao, Motoko Ozeki, Lekh R Juneja
https://pubmed.ncbi.nlm.nih.gov/25759004/

[6] Source: Neurochemical Research, 2001, “Inositol and its role in neurotransmitter systems” (DOI: 10.1023/A:1011047714556).

[7] https://my.clevelandclinic.org/health/drugs/25173-inositol

[11] The impact of myo-inositol supplementation on sleep quality in pregnant women: a randomized, double-blind, placebo-controlled study
Sepideh Mashayekh-Amiri, Mouloud Agajani Delavar, Fatemeh Bakouei, Mahbobeh Faramarzi, Sedighe Esmaeilzadeh
https://pubmed.ncbi.nlm.nih.gov/32933356/

[12] D-Chiro-inositol and PCOS: between myth and reality. The never-ending story
Antonio Cianci, Salvatore Giovanni Vitale
https://pubmed.ncbi.nlm.nih.gov/35057707/

[13] Effects of myo-inositol supplementation in postmenopausal women with metabolic syndrome: a perspective, randomized, placebo-controlled study
Domenico Giordano, Francesco Corrado, Angelo Santamaria, Simona Quattrone, Basilio Pintaudi, Antonino Di Benedetto, Rosario D’Anna