The Role of Vitamin Deficiencies (and Sleep Habits) in Night-Time Wakefulness

Do you often wake up around 2am and struggle to get back to sleep? You’re not alone - and it may be more than stress. 

Research shows that nutrient deficiencies and poor sleep hygiene (sleep habits) are two major drivers of restless nights. At Lygon Everyday Chemist, we see patients regularly improve sleep when both are addressed.

Here’s what the science says about the top 5 deficiencies linked to 2am wake-ups - plus how sleep hygiene plays a role.

1. Magnesium – The Relaxation Mineral

Science: A 2012 Journal of Research in Medical Sciences study found magnesium supplementation improved sleep efficiency and reduced awakenings in older adults with insomnia.

Food: Pumpkin seeds, almonds, spinach, dark chocolate.

Best dose: 200–400 mg citrate/glycinate in the evening.

2. Vitamin B6 – The Dream Maker

Science: A 2002 study in Perceptual and Motor Skills showed B6 improved dream recall and influenced sleep quality.

Food: Poultry, bananas, chickpeas.

Best dose: 25–50 mg with dinner.

3. Iron – Oxygen & Energy Balance

Science: Sleep Medicine (2009) linked iron deficiency with more awakenings and restless legs.

Food: Red meat, lentils, spinach.

Best dose: 18–27 mg if deficient - take with vitamin C in the morning.

4. Vitamin C – Stress Buffer

Science: A 2014 Nutrients review showed vitamin C supports adrenal function and reduces cortisol spikes that can wake you at night.

Food: Citrus, strawberries, capsicum, broccoli.

Best dose: 500–1000 mg, ideally earlier in the day.

5. Vitamin D – The Clock Setter

Science: A 2018 Nutrients meta-analysis found vitamin D supplementation improved sleep duration and efficiency.

Food: Oily fish, eggs, fortified dairy, safe sun.

Best dose: 1000–2000 IU with your main meal.

Don’t Forget Sleep Hygiene

Even with the right nutrition, poor sleep habits can undo progress. Common 2am triggers include late caffeine, screen time in bed, irregular sleep schedules, and alcohol close to bedtime.

Simple habits - like keeping a cool, dark bedroom, winding down with reading, and going to bed at the same time nightly - reinforce your natural circadian rhythm.

We’ll cover this in detail in our next blog: “The Ultimate Guide to Sleep Hygiene.”

Take Control of Your Sleep

If you’re tired of 2am wake-ups, the answer may lie in a mix of nutrition + better sleep habits. 

At Lygon Everyday Chemist, we can:

• Check your supplement routine and doses
• Work with local doctors for blood tests
• Give personalised sleep hygiene advice
• Help match you with the right products

Book a consultation today and take the first step towards deeper, restorative sleep.