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Does Vitamin D Cause Insomnia

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Sunshine Vitamin Getting In The Way Of A Good Nights Sleep

Can Vitamin D Cause Insomnia? You bet!

Vitamin D, the current âItâ vitamin, may reduce the risk of a wide range of diseases including multiple sclerosis, autoimmune disorders, and certain cancers. Furthermore, low levels of this vitamin are associated with health outcomes such as insomnia and depression.

Vitamin D is a group of fat-soluble vitamins responsible for intestinal absorption of calcium and phosphate.Two major forms of vitamin D exist. Vitamin D2 , found in plants and produced by ultraviolet B irradiation of ergosterol, is found in fortified foods and supplements. Alternatively, Vitamin D3 , a product of ultraviolet B irradiation of 7-dehydrocholesterol, is synthesized in the human epidermis or consumed in the form of natural or fortified food sources or as a supplement.

Several trials have reported the effects of vitamin D supplementation on depressive symptoms, however few studies have examined the associations between vitamin D, sleep, and health-related quality of life . To assess this, Drs. Caitlin Mason, Anne McTiernan, and colleagues examined the effects of oral vitamin D3 supplementation on changes in HRQOL subscales , depressive symptoms, and sleep quality, among overweight or obese postmenopausal women with insufficient levels of circulating vitamin D participating in a structured behavioral weight loss program. The results from their study are published in a recent issue of Preventive Medicine.

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Does Vitamin D Help You Sleep

It seems vitamin D helps you sleep because it takes part in the regulation of our circadian rhythms. Increasing dosages could be the first step to improving sleep, but pay attention to its effects. Vitamin D may suppress melatonin production. So take it in the day, not before bed. Thats logical as we obtain sunlight during the day. You can also increase vitamin D by changing diet habits or short-term sunbathing.

How can vitamin D help you sleep? The best way to receive vitamin D and sleeping relaxation is from natural sources. There are effective ways to obtain vitamin D and sleep benefits for sleep-deprived people:

  • Sunlight. This is the best source of Vitamin D. It produces when our skin is exposed to the suns UVB rays. Around 10-15 minutes under sunlight may be enough for lighter skin, and more for darker skin.
  • Foods. Products that include vitamin D include:
    • fish and seafood such as salmon, tuna, shrimp, sardines
    • cod liver oil
    • leafy greens and cruciferous vegetables
    • dairy produce as yoghurt and cheese
    • citrus juices.
  • Supplements. Sometimes diet isnt enough. Supplements are another option to maintain optimal vitamin D levels, but its highly recommended to try the above advice first before looking at supplements.
  • So now you know that naturally sourced Vitamin D plays an essential part in body functionality and healthy sleep. A deficiency can contribute to everything from osteoarthritis to depression.

    How To Prevent Vitamin Deficiency Insomnia

    The best vitamins for insomnia have to be included in our daily diet for a healthier sleep schedule. Spend a little time knowing the impacts of these vitamins and what you lack at the present time.

    The best way to have vitamins is to include them in your daily diet. Try consuming more fish oil, egg yolks, and fatty fish in order to increase the intake of vitamin D. If you lack vitamin C, consume more fruits and vegetables, including spinach, kiwi, strawberries, cauliflower, broccoli, to name a few.

    Increase your daily vitamin B6 intake by consuming more dairy items, fish, meat, and eggs.

    Include more nuts and seeds such as almonds, walnuts, chia seeds, hazelnuts, peanuts, tomatoes, spinach, and broccoli if you lack vitamin E.

    You can also balance your vitamins by including a few supplements. However, make sure you consult a doctor or a nutritionist before adding any supplement to your diet.

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    Essential Vitamins For Sleep

    Insomnia is one of the most common sleep disorders that people experience and the reasons can be numerous. However, vitamin deficiency insomnia is a very common disorder mostly seen in young people across the globe. It is caused due to an unhealthy lifestyle and poor dietary choices and is often misdiagnosed.

    However, if you are a generally healthy person who is still suffering from insomnia and there is no evident reason in sight, get yourself tested for the following vitamins.

    Read on to know about the essential vitamins for sleep and how their deficiency can cause insomnia and other sleep disorders:

    1.Vitamin D

    Vitamin D is one of the most powerful nutrients that help maintain the strength of our bones and boost our immune system. It also helps in controlling inflammation. Several studies have come up to show how vitamin D is related to our sleep schedule. A lack of vitamin D can lead to a poor sleep quality and give rise to several sleep disorders.

    Vitamins for good sleep are extremely important. As far as vitamin D is concerned, it affects both the quality as well as duration, that is how much we sleep per day for a prolonged period. A lack of vitamin D can also lead to sleep apnea in people of all age groups.

    2.Vitamin C

    A lower intake of vitamin C leads to shorter sleep durations. If it continues for a prolonged period, it gets converted to insomnia.

    3.Vitamin E

    4.Vitamin B6

    5.Vitamin B12

    How Much Vitamin D Is Optimal For Health And Sleep

    Can Supplementing Too Much Vitamin D Cause Insomnia?

    The NIH has set a tolerable upper intake for vitamin D at 600 IU per day, including vitamin D from sun exposure .

    Other experts recommend a slightly higher amount:

    Most experts agree that 1,000 IU of vitamin D3 is required if there is no exposure to sunlight .

    Either way, unless youre under doctors orders, having a 5,000 IU supplement per day is overkill and can be detrimental to your health.

    Instead, have a capsule once every 5 days or so .

    SummaryIf youre getting no sunlight, 600-1,000 IU of vitamin D3 is generally recommended by health experts. If youre getting sunlight, you need even less.

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    Why Do Vitamins Keep You Awake

    In terms of anecdotal evidence, theres no shortage of people who can give opinions on vitamins and sleep. However, theres little information when it comes to hard scientific evidence. Only a few studies have been done on which vitamins keep you awake or why.

    The most important study was published in the Journal of Sleep Medicine. It was a medium-scale experiment on hundreds of U.S. citizens that sought to determine whether taking a vitamin or mineral supplement affected sleep time or sleeping patterns.

    They found that using a multivitamin or multiple single vitamins was associated with poor sleep maintenance compared to individuals who did not take vitamin supplements. Taking vitamins seems to make you sleep worse.

    They suggested that it could be because:

    • Vitamin use causes poor sleep in certain individuals, i.e. genetics
    • Multiple vitamins combine to disturb sleep
    • People who take vitamins may have chosen to do so because they sleep poorly
    • People with depression or anxiety, which both cause poor sleep, may take vitamins to aid their conditions

    They were unsure why people taking vitamins sleep worse. However, they may have overlooked the effects on serotonin and melatonin production.

    These two chemicals dictate when we feel awake and when we feel sleepy. Several vitamins affect the production of these chemicals. However, there is no scientific consensus on the matter.

    What Vitamins Cause Sleeplessness

    There are a surprising number of vitamins that cause insomnia. In fact, there are more that do than dont. However, as mentioned, the trick is to take them correctly.

    You have to ensure that you dont go over your RDA and take them at the right time. This will normally solve your sleepless nights.

    Lets look at which vitamins can keep you awake at night:

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    Taking It Late In The Day May Affect Sleep

    Research links vitamin D levels to sleep quality.

    In fact, several studies associate low levels of vitamin D in your blood to a higher risk of sleep disturbances, poorer sleep quality and reduced sleep duration .

    Conversely, one small study suggested that higher blood levels of vitamin D may be linked to lower levels of melatonin the hormone responsible for regulating your sleep cycle in people with multiple sclerosis .

    Some anecdotal reports claim that taking vitamin D at night can negatively influence sleep quality by interfering with melatonin production.

    However, scientific research to determine how supplementing with vitamin D at night may affect sleep is currently unavailable.

    Until studies exist, it may be best to simply experiment and find what works best for you.

    Summary

    Vitamin D deficiency may negatively impact sleep quality. Some anecdotal reports assert that supplementing with vitamin D at nighttime may interfere with sleep, but scientific data to that effect is unavailable.

    Add Mushrooms To Your Favorite Recipes

    Vitamin D deficiency and insomnia

    Not everyone is a fan of mushrooms, but if you are, youre in luck! Mushrooms are the only vegetable that contains vitamin D. Similar to the way humans produce vitamin D when exposed to UV rays, mushrooms work the same way. Humans produce vitamin D3 while mushrooms produce a type of vitamin known as D2. Certain mushrooms, like wild maitake, produce more vitamin D than commercially grown varieties that arent exposed to natural sunlight. Add a few mushrooms to your next dinner recipe or that morning omelet.

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    There Might Be A Link Between Vitamin D Levels And Our Immune System Thus Leading To Sleep Apnea

    Sleep apnea is a disorder in which a person’s breathing becomes irregular while they sleep, due to miscommunication between the brain and the muscles of the nose and throat. Our experts indicated that low vitamin D levels might be linked to people with sleep apnea.

    “Research also indicates that vitamin D may play an immunomodulatory role by impacting immune regulation, and decreasing the release of inflammatory substances which regulate sleep itself, such as prostaglandin D2, tumor necrosis factor alpha , and other cytokines,” said Dr. Glatter.”Additional studies indicate that patients with obstructive sleep apnea syndrome had lower levels of Vitamin D and higher levels of lipocalin-type PGD synthase than patients without OSAS.”But the exact reasoning behind this link is still being studied.

    The relationship between vitamin D levels and sleep is still unclear, according to Dr. Burrell. He said, “There hasn’t been a clear link established with how a normal vitamin D level can help improve sleep. As of now, nearly all the studies that have been published are association studies, meaning that all we can observe is that people with lower vitamin D levels have a lower quality of sleep however, these studies have not identified the root cause of this association.”

    The Role Of Vitamin D In Sleep

    The story doesnt end with the fact that vitamin D is important for overall health and wellness. This nutrient may play a significant role in achieving healthy sleep patterns. Without it, you may struggle to fall and stay asleep and ultimately develop vitamin D insomnia.

    Here are some details on the specific impact of vitamin D on sleep.

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    Dont Ditch The Egg Yolks

    Egg yolks have gotten a bad wrap in recent years with many people choosing to eat just egg whites. While this is beneficial for a low-calorie diet or those battling high cholesterol, the yolk of an egg has substantial nutritional value. Similar to fish, certain types of eggs boast higher levels of vitamin D than others.

    For example, chickens that dont have access to the outside and sunlight generally produce eggs that contain just 2 to 5% of your recommended daily dose of vitamin D. On the other hand, free-range chickens boast an impressive 20% of the vitamin D you need a day. The more sun exposure chickens have, the higher vitamin D content their eggs will provide. Start your day with some sunshine and an omelet.

    Cooking a healthy breakfast every morning not only keeps cravings at bay but is a great addition to a healthy sleep routine. The routine behaviors you perform throughout the day all support a better nights sleep. Habits like having breakfast, going to the gym, eating dinner, and taking a soothing bath all become second nature over time. Before you know it, you may find yourself waking up without the need for an alarm and, more importantly, getting tired around the same time each night.

    What Happens When You Dont Get Enough Vitamin D

    Can Vitamin D Supplements Cause Insomnia? (Sleep Naturally)

    Without enough of this vitamin, your bones can become soft and brittle. This can cause a whole host of health issues such as osteoporosis or multiple sclerosis. Though more studies need to be done, there is also a link between vitamin D deficiency and patients with multiple myeloma, prostate cancer, and ovarian cancer. For young children and babies, vitamin D deficiency can lead to rickets: a skeletal-muscular condition that affects normal bone shape and growth. Because vitamin D does not pass through breastmilk, breastfed babies not yet eating solids are most at risk for rickets. For this reason, the American Academy of Pediatrics recommends a vitamin D supplement for primarily breastfed babies.

    The recommended daily dosage, according to the Mayo Clinic, is 400 international units for infants up to 12 months, 600 IU for those ages 1 to 70, and 800 IU for those over 70. Ensuring you have the recommended amount dailywhether by food, sunlight, or supplementationis crucial to your skeletal health.

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    Overcoming Vitamin D Insomnia

    Insomnia comes in all shapes and sizes and impacts everyone differently. While some people may struggle to fall asleep, others wake frequently or experience extreme anxiety when it comes to their sleep problems. If you think your insomnia is triggered by a vitamin D deficiency, the solution is relatively simple. Taking a supplement, incorporating more foods rich in vitamin D into your diet, and getting adequate exposure to the sun can all boost levels and help you sleep better at night.

    In addition, adopting healthy sleep habits like setting a sleep schedule, performing healthy nightly routines, and limiting the use of digital devices before bed can all promote quality sleep. At Somnus Therapy, were dedicated to finding the right solution for your unique insomnia needs. With a mix of community support, online resources, and a variety of therapy methods, you can overcome your sleep troubles and finally achieve the blissful nights sleep you deserve.

    Sleep Therapy At Home

    Our guided insomnia treatment program has helped over 2,000 users sleep better, faster & longer all from the comfort of their own home.

    Take A Vitamin D Supplement

    When all else fails, you can take a vitamin D supplement to boost your levels and combat the unpleasant side effects of a vitamin D deficiency. Supplements are convenient and effective for those living a hectic lifestyle or looking for fast results.

    Vitamin D comes in two forms D2 and D3. Vitamin D2 generally comes from plants, while vitamin D3 is present in animals. Research suggests D3 is more effective at raising and maintaining overall vitamin D levels, so be sure to check the supplements label for D3. Your dosage will depend on the state of your current vitamin D levels. Most people take between 1,000 and 4,000 IU. Check with your doctor or a healthcare professional before incorporating any new supplements or vitamins into your daily regime.

    Another pleasant side effect of taking a vitamin D3 supplement is improved sleep quality. Certain studies suggest that individuals with higher levels of D3 enjoy a longer sleep duration as well.

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    Promotes A Healthy Immune System

    Your immune system controls and regulates countless bodily functions, including sleep. In addition, a lack of quality sleep can put your immune system and overall health at risk. During sleep, your immune system produces proteins known as cytokines. Some of these proteins promote and induce sleep. When youre faced with an infection, inflammation, or extreme stress, certain cytokine levels increase to help heal the problem area. When faced with sleep deprivation, your body produces less of these healing and protective proteins, compromising your immune system and putting you at greater risk of developing an infection.

    As with most vitamins and nutrients, your immune system needs adequate vitamin D levels to function properly. Vitamin D affects countless cells within your body, including those that make up your immune system. This vitamin is referred to as a fat-soluble nutrient and enhances the fighting effect of white blood cells in your body. It also promotes a healthy immune response. Lack of vitamin D can render your immune system compromised and dysfunctional putting you at greater risk of developing serious conditions including diabetes, cancer, cardiovascular disease, and autoimmune disorders. It may even compromise your mental health.

    The Zrt Laboratory Blog

    1 Deficient Fat Soluble Vitamin to Help Correct Sleep Apnea & Insomnia | Dr. Mandell

    Here in the Pacific Northwest we love talking about the sun! We grumble about it being hidden away behind heavy rain clouds for months at a time in the winter we delight in the first breakthrough rays in the spring, realizing our pagan longing for it, watching, as if for the first time, as everything around us wakes up from a deep slumber we marvel at its delightful, almost intoxicating warmth in the early summer and yes, we find it irritating when the temperature goes a dash over 80 degrees, or if stays too hot for too long into the fall. Our enthusiasm for the suns activities makes sense – after all, humans have evolved to rely on sunlight and center many of our activities around its presence. And we Oregonians, are no different.

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    At Risk For Deficiency

    According to data from 2011 and 2012, an estimated 41.6 percent of adults in the United States arent getting enough vitamin D. Your risk of a deficiency depends on:

    • How much sun you get. An estimated 50 to 90 percent of your vitamin D comes from sweet old sunshine. So you might be at an increased risk if you dont get a lot of sun.
    • The vitamins are in your diet. Not gonna lie not many foods are rich sources of vitamin D. But still, eating foods like fatty fish, milk, eggs, and vitamin D-enriched breakfast cereal can help you hit your daily dose.
    • Your skin tone. The darker your skin is, the more melanin it contains. Melanin is a pigment that helps protect your skin from the suns ultraviolet rays. But it also reduces your skins ability to produce vitamin D, especially if you live in a cloudy area.
    • Your age. Your skins ability to make vitamin D goes down as your age goes up. Also, older adults might spend less time in the sun.
    • Certain medical conditions. Some health conditions such as celiac disease, cystic fibrosis, Crohns disease, and kidney and liver diseases can make it harder for your body to absorb or metabolize vitamin D.

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