Vitamin D could be known as “Sunshine Vitamin”, but it could also play a key role in the way we sleep. According to recent studies, vitamin D deficiency is linked to poor quality and sleep duration – and it affects around 35% of Americans. It is a lot of people who suffer from a bad sleep unnecessarily.
Vitamin D is produced by the body when we are exposed to sunlight, and nutritionists have long recognized a link between this current vitamin and bone health. However, recent research has revealed that those lacking in vitamin D are also more likely to undergo reduced quality of sleep and they are more likely to continue to wake up at night.
So should we all eat more fatty fish and enjoy the sun in the quest for better sleep? Here is what a vitamin D deficiency means for your closed eye …
The main dishes of the study
- Low levels of vitamin D are associated with poor sleep quality
- Vitamin D deficiency could be linked to obstructive sleep apnea
- Research is necessary on the way in which the increase in vitamin D levels benefits sleep
Recent research has suggested a solid link between vitamin D and sleep, those suffering from sleep deprivation with lower levels of vitamin D than those who have good sleep health.
The study has found evidence that vitamin D could be linked to a disturbed sleep and a reduced sleep period – which means that the alarm clock at night, you could take less sleep overall.
And it is not the first time that a link between vitamin D and the quality of sleep has been offered. A 2020 study described vitamin D as “playing a promising role in sleep disorders”, while 2014 research has suggested a link between vitamin D deficiency and obstructive sleep apnea.
Vitamin D – a nutrient found in fatty foods and produced by the body when exposed to the sun – promotes the health of bones and teeth, as well as helping the immune system. It is estimated that around 35% of Americans are deficient in vitamin D, this number of 50% worldwide.
Does this mean that a lack of fatty fish and egg yolks could be responsible for your bad sleep? Although vitamin D deficiency can have an impact on the quality of your sleep, more research is necessary to determine the type of role it plays in your sleep well-being.
It should also be noted that a great source of vitamin D is the sun, and regular exposure to diurnal light helps regulate our internal body clock. So, lacking sun during the day can both have an impact on your vitamin D levels and disturb your circadian rhythm – and that is bad news for your sleep throughout.
How to get more vitamin D
Vitamin D can be divided into two types: D2 and D3. Vitamin D2 is found in plants, while D3 – which is considered the most effective form – is in animal sources and produced by the skin when exposed to the sun. If you are concerned about your vitamin D levels, plan to speak to a health professional in the best way to access vitamin D. Here are some of the most common sources of vitamin D:
1. Fish fat and enriched foods
An easy way to differentiate the types of vitamin D is to remember the source: D2 is in plants, D3 in animals. Foods naturally rich in D3 include egg yolks, fish such as trout, tuna and salmon, beef and cheese. Mushrooms are a common source of vitamin D2.
However, enriched foods are responsible for the majority of vitamin D consumption in the United States. Milk and other dairy products (including milk alternatives without dairy products) often contain vitamin D.
2. Vitamin D supplements
Vitamin D supplements are available over -the -counter and are a common way to increase vitamin D intake. To help absorption, it is recommended to take vitamin D supplements alongside food containing vitamin D.
Know that certain vitamin D supplements contain sugar, so you should avoid taking them before bed (eating sugar can awaken you.) If you take medication, talk to your doctor before using vitamin D supplements To avoid harmful interactions.
3. More sun
The body naturally creates vitamin D when exposed to the sun and being outside is a key (and accessible) source of this nutrient for many people. And as an additional advantage, exposure to the daytime sun helps your body clock to continue to check, which means that we can fall asleep more easily at night and wake us up better in the morning.
Direct sunlight is essential for the creation of vitamin D, so you cannot just sit down near a closed window (although we always recommend opening your curtains in the morning.) But if you go out in the sun , be sure to wear sunscreen enough.
Will vitamin D supplements help you sleep?
Some research suggests that taking vitamin D supplements can have a positive effect on sleep quality, but these studies are still early and additional research is necessary. Vitamin D supplements will not work like a sleeping pill (you can’t take one before bed and hope to have a snoring), but improving your overall vitamin D levels can help your quality of sleep.
Other tips for improving sleep health
There are a lot of things that contribute to our overall quality of sleep, from the temperature of our room to what we finish eating (three hours before bedtime, according to method 10-3-3-2-1-0.) Here Some tips for sleeping better:
- Avoid eating near the bed: Although a diet rich in vitamin D can benefit your sleep, we do not recommend eating in the hours near your bedtime. Eating late means that your body always digests when you go to bed, potentially causing indigestion.
- Choose the right mattress for your sleep style: Comfort is vital for good sleep quality. The best mattress for your sleep style will help you fall asleep, stay asleep and wake up well rested.
- Sun Lights in the evening: Sun light can be good for your vitamin D levels, but if there is too much brilliant light in the evening, you will have trouble falling asleep. Lower the lights as you progress in your routine at bedtime, to tell your body that it is at night.
