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Does Vitamin D Deficiency Cause Insomnia

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Vitamin D And Melatonin

FATIGUE, INSOMNIA, SLEEPLESS, LACK OF SLEEP || Vitamin B12 Deficiency | Pernicious Anemia

The mechanism of exactly how vitamin D contributes to a healthy slumber is not quite elucidated however, clinical science is just beginning to address this enigmatic process. At least in part, it appears that it might have something to do with vitamin Ds regulation of tryptophan hydroxylase expression the rate-limiting enzyme in serotonin production . Vitamin D potentiates the expression of neuronal TRPH to stimulate the appropriate production of serotonin in the brain . Without sufficient serotonin production, melatonin levels will not rise appropriately to give the body that signal to go to sleep at night.

Can Vitamin D Cause Insomnia

Posted by Richard Horgan

One of the more interesting case studies of vitamin Ds power to stave off sleep or sleepiness involved a 28-year-old woman, who had been suffering from excessive sleepiness for four months. Within two weeks of being started on a once-a-week IV infusion of 50,000 units of vitamin D supplementation, the womans sleepiness and fatigue began to diminish.

Incorporating It Into Your Morning

Many people prefer to take supplements such as vitamin D first thing in the morning.

Not only is it often more convenient, but its also easier to remember your vitamins in the morning than later in the day.

This is especially true if youre taking multiple supplements, as it can be challenging to stagger supplements or medications throughout the day.

For this reason, it may be best to get in the habit of taking your vitamin D supplement with a healthy breakfast.

Using a pillbox, setting an alarm or storing your supplements near your dining table are a few simple strategies to remind you to take your vitamin D.

Summary

Some people may find that taking vitamin D first thing in the morning is more convenient and easier to remember than taking it later on.

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Low On Vitamin D Sleep Suffers

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    Were nearing the end of whats been a long winter for people in many parts of the United States. In the middle and northern regions of the U.S., where winter brings not only cold but limited sun, people arent only deprived of warmth, they also may be deficient in an important nutrient: Vitamin D.

    The body actually produces its own Vitamin D, in response to exposure to sunlight. For this reason, Vitamin D isnt actually considered a vitamin at all, but rather is classified as a hormone. Besides sun exposure, people also receive Vitamin D through foodsfatty fish and fish oils, egg yolks, as well as fortified foods like dairy and juiceand also from supplements.

    Unfortunately, many people dont maintain sufficient levels of Vitamin Dand this can lead to health complications. Its estimated that 50% or more of adults and children may be deficient in Vitamin D, which is now widely recognized as a public health problem.

    Among participants, 16% had low levels of Vitamin D. To identify the possible influence of Vitamin D over sleep, researchers controlled for several other factors, including age, season of the year, other health conditions, body-mass index, and both physical and cognitive function. They found that low levels of Vitamin D were linked to several problems with sleep:

    Shining Some Light On Low Vitamin D

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    Emphasized by dermatologists, the danger of ultraviolet radiation is now embedded into our psyche. Going out into the fierce midday light without first slathering on full-strength sunscreen feels plain wrong. We have become really good at blocking harmful suns rays to prevent solar souvenirs that can angrily inflame our skin. However, at the same time it is also so easy to forget about those pathways that are nourished by sunlight. Vitamin D biosynthesis is one such pathway. Without adequate doses of unblocked sunlight, foods fortified with the vitamin or just straightforward supplementation, one risks falling into the low vitamin D zone. Unfortunately, there is no one symptom that indicates an overt vitamin D deficiency. But one way that such a deficiency can manifest is through sleep disturbances.

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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.”

    Vitamin D And Multiple Sclerosis

    Finally, some people worry about vitamin D because there is some evidence that low vitamin D may be related to the development of multiple sclerosis. Some people then take vitamin D supplements and experience a reduction in their anxiety.

    It may cause people to feel that perhaps vitamin D was necessary to reduce anxiety when in reality it was simply that you were less worried about MS. Vitamin D may be related to MS, but anxiety also causes MS fears and MS-like symptoms, and a few vitamin D supplements are unlikely to affect either.

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    Testing Your Vitamin D Levels Is Easy As Is Boosting Them

    Both our experts told us that your doctor can give you a blood test to determine your vitamin D levels, with Dr. Glatter adding that “if you are experiencing excessive fatigue, it would be ideal to check not only a TSH level, but also your vitamin D level.”

    Excessive sun exposure can do more harm than good, but there are several other ways to ensure you’re getting enough vitamin D and help increase your chances of a restorative night’s sleep.

    According to Dr. Glatter, “Fortified milk, eggs, mushrooms, salmon, tuna, mackerel and dairy products are good sources of Vitamin D. In fact, a 4-ounce portion of salmon can provide over 250% of your daily recommended allowance of vitamin D. Wild salmon contains much higher levels of Vitamin D than farmed salmon 988 IU of vitamin D per serving, while farmed salmon contains about 250 IU.”

    He added, “It’s best to get 10-30 minutes a day of direct sunlight in order to boost vitamin D3 levels. A specialized ‘light box’ may be helpful if you live in an area of the country where there is inadequate daylight or sun exposure. A box that is close to the natural spectrum of sunlight is recommended.”

    There are also over-the-counter vitamin D supplements, which your doctor can help recommend.

    How To Increase Vitamin D And Decrease Anxiety

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    While vitamin D itself is unlikely to be causing your anxiety, that doesn’t mean it can’t, and the activities that you do to help increase vitamin D are valuable for your anxiety anyway. Getting outside will help you get what vitamin D you can, although there are also nutritional supplements available. Getting more sunlight by going outside more often can reduce the symptom of anxiety associated with SAD , and it can also give you a chance to reduce your anxiety by way of activities such as the following:

    • Exposure Therapy Exposure therapy is recommended by some therapists as a way of overcoming your anxiety. If you have social phobia and are nervous around other people, for example, casually taking a walk outside in a park or at a zoo is a great way to exposure yourself to your fears in a safe and controlled environment, thereby teaching your brain over time that excessive fear responses in these situations are unnecessary.
    • Creating a Routine Making going outside into a comforting routine helps to relieve anxiety by providing yourself with a positive event in your day that is reliable, predictable and stable. Anxiety can make you feel like your life or your surroundings are out of your control. You can impose control on your life in a positive way by setting a time for yourself to head out the door for 30 minutes or more and walking around the block, which can be something you do in evening or in the mornings, or going on regular walks or hikes on weekends.

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    These Issues Can Impact Us During Daytime Hours Too

    With research continually showing that just one night of poor sleep can impact both our bodies and our minds, chronic sleep deprivation or sleep issues can have serious consequences, according to Dr. Burrell.

    “The effects can be wide-reaching increased drowsiness and decreased productivity at work are the most prominent. A low quality of sleep also puts us at an increased risk for mental health illnesses, such as depression and anxiety.”

    There are other troubling impacts, according to Dr. Glatter, who told INSIDER that “we may experience fatigue, poor concentration, along with memory loss. We can’t function optimally and productivity can suffer. Mood is also affected, with increased irritability and mood swings. Vitamin D supplementation is also linked with better moods and higher degrees of happiness. A study in 2014 demonstrated the positive effect of vitamin D3 on mood was clinically significant.”

    Keeping A Regular Sleep Schedule

    Insomnia, hypersomnia, and other sleep issues have been linked to depression. To cope with these symptoms, create a regular sleep schedule. That could mean setting a sleep and wake alarm. You might also keep a journal to log how long you slept and the quality of your sleep. This will help you track your progress.

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    Vitamin And Mineral Deficiency

    While its sounds almost too good to be true, the targeted repletion of deficient vitamins and minerals can actually be the overnight fix youve been longing for. The first place to start is by getting your vitamin D levels checked and correcting any deficiency in a targeted way. But dont stop there! Vitamin C, vitamin B12 and magnesium also play critical roles in the architecture of sleep therapy. And heres how:

    Does Vitamin D Promote Healthy Sleep

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    Older adults often have difficulty falling asleep or staying asleep throughout the night. One possible culprit? Not getting enough vitamin D. Its estimated that more than two out of five adults have a vitamin D deficiency. And some studies have linked a lack of vitamin D with sleep troubles. Does that mean getting enough vitamin D can help you get a good nights sleep?

    Although medical research has yet to give a clear answer, the bottom line seems to be: It could help, and, aside from taking toxic doses of vitamin D supplements, it couldnt hurt.

    Heres what may be helpful to know about this important nutrientand how a healthy lifestyle that includes good nutrition and outdoor activity can help you get more D, and just maybe a solid 40 winks.

    Vitamin D and sleep

    As we age, several factors may interfere with getting a good nights sleep:

    • changes in routine after retirement
    • side effect of prescription medications
    • stress and worries
    • middle-of-the-night trips to the bathroom
    • pain from chronic health conditions

    What is the Best Time of Day to Take Vitamin D?

    How much Vitamin D do I need to help sleep?

    So how do you get enough vitamin D? There are three ways: food, sun and supplements. Foods rich in vitamin D include:

    • Fatty fish such as salmon, tuna, swordfish and sardines
    • Fortified dairy products such as milk and yogurt
    • Fortified cereals and citrus juices
    • Egg yolks

    The Five Star Vitamin D “prescription”: good eating, great fun

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    The Best Time To Take Vitamin D

    The best time to take vitamin D supplements is when it fits your schedule. We recommend taking it with a source of quality fat in the morning or when you break your fast. Avoid taking vitamin D in the evening .

    Since vitamin D is a fat-soluble vitaminmeaning it doesnt dissolve in wateryour body can most easily absorb it when you take it with food. On top of that, many people find that taking vitamins and supplements on an empty stomach can lead to side effects like gastric upset.

    Its convenient to remember to take your vitamins and dietary supplements in the morning, either with breakfast or a cup of Bulletproof Coffee. But you dont have to take it in the morning. If youre curious about supplementing while fasting, just take it when you break your fast.

    You may also want to take vitamin D with your largest meal of the day, whenever that is for you, since research has found that this can improve absorption. More specifically, researchers suggest taking vitamin D at the same time you eat foods that are high in fat. Whenever you take vitamin D supplements, consider taking them while eating quality fat sources, including avocado, Bulletproof Brain Octane C8 MCT Oil, egg yolks, wild-caught fatty fish, grass-fed butter and Bulletproof Grass-Fed Ghee.

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    Does Vitamin D Deficiency Cause Insomnia

    The quick answer is Yes.

    To test this, 1,472 field workers from an electronics manufacturing plant in Changwon, South Korea underwent a special health exam.

    Results showed a significant correlation between low Vitamin D levels and poor sleep quality in the workers.

    As a result of this test, the company implemented a sleep disorder management program and free Vitamin D supplements.

    Theres also a proven relation between Vitamin D and Chronic Fatigue so thats another reason to check your levels more often.

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    Future Perspectives: Vitamin D Sleep And Pain

    Based on the literature, vitamin D status seems to have an important role in the bidirectional relationship observed between sleep and pain. A study evaluating the effects of cholecalciferol supplementation in veterans with multiple areas of chronic pain found a decrease in self-reported pain in both supplemented groups, as well as an improvement in sleep pattern, with decreased sleep latency and increased sleep duration . In another study, patients with nonspecific chronic pain selected from a sleep clinic showed serum 25OHD levels < 20ng/mL . The risk factors for the decrease of vitamin D status in this study were ethnicity, obesity and age. In patients with hyperparathyroidism supplemented with vitamin D after parathyroidectomy, a decrease in RLS symptoms and pain relief were observed . Although it resulted in an increase in serum 25OHD levels, there was no significant correlation between 25OHD levels and RLS severity.

      Citation: Journal of Endocrinology 234, 1 10.1530/JOE-16-0514

      When To Take Vitamin D And Why It Matters

      Migraine Root Causes – Vitamin D Deficiency

      Your body makes vitamin D when your skin is exposed to the sun, which is why youll often hear this vitamin referred to by its friendly nickname, the sunshine vitamin. Because vitamin D supports functions throughout your entire body, vitamin D benefits include everything from immunity and muscle strength to calcium absorption, which is essential for bone health.

      But consistent sun exposure can be hard to come by depending on where you live, your daily schedule and the time of year. And even if you do have great sun exposure, factors like sunscreen, time of day and even the clothes you wear can all interfere with your bodys ability to naturally produce vitamin D.

      You consume vitamin D in foods like egg yolks and fatty fish, such as salmon and mackerel. However, it can be difficult to get enough from food sources alone. Vitamin D dietary supplements make it easy to get enough vitamin D.

      Instead of taking a broad-spectrum multivitamin , we recommend a targeted vitamin D supplement like Bulletproof Vitamins A-D-K. Vitamins A, D and K work better together, and you get science-backed doses of each in one convenient softgel.

      Always be sure to follow the manufacturer recommendations printed on the label and get medical advice from your doctor or a dietitian about whether supplementation is right for you and how much vitamin D you need.

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      Low Vitamin D Levels Can Have Different Sleep Impacts Based On Your Age Where You Live Or Even The Current Season

      There are many variables when it comes to our vitamin D levels, including age, location, and the time of year.

      “As we age, we are more sensitive to the effects of lower levels of vitamin D,” shared Dr. Glatter. “Older persons are more likely to experience poor sleep quality and duration as vitamin D levels decline. As the levels are restored, they tend to show marked and rapid improvements in sleep quality and duration.”

      Dr. Burrell adds that “problems brought on by poor sleep manifest in different ways for example, in younger people, this may manifest as decreased productivity, more colds or viral illnesses, etc. Among older patients, the effects would be decreased cognitive ability, confusion, and other symptoms.”

      “Levels of vitamin D are typically lower during the wintertime in people who live in the northern hemisphere,” said Dr. Glatter, which “may have a negative impact on sleep duration and quality, and is associated with elevated blood pressure, and increased risk of strokes and heart attacks during ,” with Dr. Burrell confirming that “since vitamin D can fluctuate based on sun exposure, it can also fluctuate based on seasons and impact sleep as a result.”

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