Does Vitamin D Help With Sleep

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.

Can Low Levels Of Vitamin D Affect Your Sleep

Vitamin D deficiency in the UK is a real problem and Public Health England has even recommended that the public seriously consider taking a supplement during the winter months.2 Low levels of this nutrient can be associated with a variety of symptoms, some of which are definitely capable of impacting your sleep indirectly. Below are just a few of the more common side effects of not getting enough of the sunshine vitamin:

• Poor immune function
• Digestive problems

As you can see thats quite the list of problems that low levels of vitamin D are responsible for. Certainly, if youre catching colds, suffering from achy joints or mood problems, then it isnt too far of a stretch to say that your sleep will be impacted.

However, so far this link between low levels of vitamin D and poor sleep has been observational but more recently, a study has emerged that seems to have given more credence to the idea that vitamin D can influence sleep quality.

The study, which involved 3048 male participants over the of 68, measured both vitamin D serum levels and sleep, recording total sleep time, sleep efficiency, wake time and disturbances. Out these 3048 participants, around 16% already had low levels of vitamin D. The results reveal that low vitamin D increased the likelihood of experiencing insufficient sleep and were linked to lower sleep efficiency scores.3

Why Babies Need Vitamin D

Vitamin D helps us to build and maintain strong bones and teeth.

Our bodies can make vitamin D from the sun. But babies cannot safely get the vitamin D they need from the sun.

Your baby needs vitamin D because:

• their skin is very sensitive to the sun and should not be in direct sunlight
• their food may not have enough vitamin D in it
• between 0 to 12 months babies grow very quickly and have a greater need for vitamin D to form strong bones

Research shows that vitamin D plays an important role in helping the immune system. It may help prevent diabetes, heart disease, rheumatoid arthritis, MS and some forms of cancer.

African, Afro-Caribbean, Middle-Eastern or Indian parents are more likely to have babies with low levels of vitamin D.

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If Youre Tired Of Waking Up Feeling Less Than Spectacular Vitamin D Can Help

Getting a good nights rest sounds simple, but more than a third of American adults dont get enough sleep on a regular basis, according to the Centers For Disease Control and Prevention. By now you probably know that avoiding blue light and screens before bed, sleeping in a dark and cool room, and creating a wind-down routine can all improve your sleep, and according to experts, vitamin D may also improve your sleep quality.

Characteristics Of Included Studies

Table 1 demonstrates the characteristics of the included studies. Six of the studies were conducted in Iran , five in the USA , one in Ireland , one in New Zealand , one in KSA , one in China , one in Turkey , and one in the Netherlands . The number of participants varied from 5 to 18,353 . Two studies were conducted in the pediatric population: children with Autism Spectrum Disorder and ADHD , one study was conducted on overweight postmenopausal women , another in elderly women , and one on community-dwelling older people . One study was conducted in patients receiving maintenance methadone treatment , one in active-duty warfighters , one on veterans with multiple areas of chronic pain and low serum 25D , one on adult patients with urticarial , one on fibromyalgia syndrome patients , one in patients with chronic low back pain , and one on patients with depression with tied anxiety symptoms . Finally, one study was conducted on adults with OSA , one on adults with sleep disorders , two in patients with RLS , and one on adults with vitamin D deficiency, abdominal obesity, and symptoms of insomnia .

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When To Give Babies Vitamin D Drops

Your baby can start taking vitamin D drops soon after birth. Most likely, your childâs health visitor will recommend the standard amount, which is 8.5 to 10 micrograms daily of vitamin D for babies under 1 year, and 10 micrograms daily for those over 1 year. But once your baby can start getting vitamin D from other food sources , you may be able to reduce the amount they receive by drops.

Every newborn, baby, and child is different, so although there is a recommended dose of vitamin D for babies, itâs always best to check with your childâs midwife or health visitor. Most babies need the standard dose, while others may need more, and some may need to supplement for longer than others.

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What Else Vitamin D Is Good For Other Vitally Important Functions Beyond Sleep

Vitamin D is considered a hormone because of its multiple regulatory functions in the body.

Its best known function is to help metabolize calcium in the bones. However, its also involved in other processes that are fundamental for health, such as:

• cell multiplication and death
• regulation of the immune system
• regulation of insulin secretion
• the learning process and memory

It also reduces the risk of falls in older adults.In addition, receptors for vitamin D have been detected in almost all human tissues, and its ability to regulate the expression of numerous genes has also been discovered. Gómez de Tejada Romero M.J. Acciones extraóseas de la vitamina D Rev Osteoporos Metab Miner vol.6 supl.1 Madrid mar. 2014

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Who And What Was Studied

This study was a double-blind, randomized controlled trial on 93 people ages 20 to 50 years in a single hospital in Iran. Participants were included if they suffered from poor sleep, as assessed by the Pittsburg Sleep Quality Index , a questionnaire that measures sleep quality and disturbances over the previous month. The aspects of sleep the questionnaire assesses are summarized in Figure 2. Poor sleep was defined as a total score of five or more, out of 21, on the PSQI questionnaire, with subsequent confirmation by a doctor that the candidate did not suffer from a specific sleep disorder. A score of five on the PSQI is the cutoff for what is considered poor sleep quality using this metric. Thus, the people enrolled in this trial had poor sleep quality overall, but no identifiable sleep disorder causing it.

Participants were excluded if they were smokers, were taking sleep medications, or had taken any high-dose vitamin D supplement in the previous three months. Anyone with health conditions that may cause sleep problems were also excluded. Personal details of the participants were gathered through personal interviews. Sun exposure was estimated at the beginning and end of the study by asking the participants about the duration and parts of the body exposed to the sun and their use of sunscreen.

Overall Getting More Vitamin D Can Help Improve Sleep

“In general, the quality of your sleep will improve as your vitamin D level rises, so that you not only sleep longer, but also experience more restful sleep,” said Dr. Glatter. “You may find yourself falling asleep easier, and being able to stay asleep, without experiencing interrupted sleep.” If you’re concerned, check with your doctor, who can provide the best treatment options for you and your body.

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What Do You Do When Your Baby Wont Sleep At Night

Make sure your baby enjoys playing in the sun . In natural light they reset their internal clock. When you cant get outside, place your babys crib or bed near a window which has a steady, bright light that will come out when you want to sleep. Sleeping while driving and other sleep-inducing activities are discouraged, if at all possible.

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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Can Vitamin D Help My Baby Sleep Better Sleepy Angels

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Vitamin D And Melatonin

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.

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Regulates Pain And Inflammation

Chronic pain is a leading cause of insomnia. It can be difficult for pain sufferers to find a comfortable sleeping position and when they do, they wake frequently to reposition themselves. The pain itself can be extremely distracting and distressing, causing increased anxiety another trigger for insomnia.

While vitamin D doesnt act as a pain reliever, it does help reduce inflammation and pain in some people. By regulating the production of immune cells and inflammatory cytokines, vitamin D can reduce inflammation in your muscles and joints. Inflammation causes swelling, which then creates a buildup of tissues that press against nerve endings, triggering pain. By reducing inflammation, vitamin D may help reduce the pain and swelling thats creating your inability to sleep soundly. Studies also suggest that vitamin D reduces swelling in your nasal passages, which may cause snoring and put you at higher risk of developing sleep apnea a serious, life-threatening sleep disorder.

The Zrt Laboratory Blog

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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Does Vitamin D Help You Sleep

You could say that Vitamin D is having a moment in the sun. Besides its more familiar role enhancing the absorption of calcium and phosphorous to support bone health, Vitamin D has been shown to help regulate mood, control inflammation, and improve metabolic and immune system function.

Growing evidence now highlights a powerful connection between the sunshine vitamin and our nighttime health. Studies suggest that our Vitamin D levels affect sleephow much sleep we get and our sleep qualityand draw a link between hypovitaminosis D and sleep disorders.

As we head into the cooler months in many parts of the U.S., keep in mind that winter for many of us means less time outdoors and more limited sun exposureour main source of Vitamin D. As it is, close to half of adults and children in the U.S. are Vitamin D deficient, defined by conventional medicine as below 30ng/ml, . According to functional medicine guidelines, optimal levels are between 50-80 ng/ml.

Though Vitamin D has a hand in regulating many of our bodies processes, here were focusing specifically on sleep. But first what exactly is Vitamin D?

Is It Possible To Take Too Much Vitamin D

Vitamin D toxicity happens with extremely high doses. Itâs a rare but potentially serious condition that can cause nausea, vomiting, frequent urination and weakness. To determine your best dose, talk to your healthcare professional about getting your vitamin D levels tested to find your baseline.

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Vitamins To Make You Fall Asleep And Stay Asleep

, Naturopathic PhysicianLast Updated January 15, 2019

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Low On Vitamin D Sleep Suffers

Clinical Psychologist, Sleep Medicine Expert

Our editorial process includes extensive measures to verify accuracy, provide clarity on complex topics, and present factual information. Read more.

We regularly update our articles to include the latest research, expand coverage, and add new information as it becomes available.

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.

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When Is The Best Time To Take Vitamin D Morning Or Night

Vitamin D is an incredibly important vitamin, but its found in very few foods and is hard to obtain through diet alone.

As a large percentage of the world population is at risk of deficiency, vitamin D is one of the most common nutritional supplements.

However, many factors can influence its effectiveness, including when and how you take your daily dose.

This article explores the best time to take vitamin D to maximize its absorption and effectiveness.

1 ).

Getting enough vitamin D is essential for your health, as studies indicate it may play a role in immune function, bone health, cancer prevention and more .

However, vitamin D occurs in very few food sources making it difficult to meet your needs if youre not getting regular sun exposure.

For older adults and people who have darker skin, are overweight or live in areas where sunlight is limited, the risk of deficiency is even higher (

6 ).

Supplementing is an easy and effective way to meet your vitamin D needs, especially if youre at risk of deficiency.

Summary

Though vitamin D is produced by your skin in response to sunlight exposure, its found naturally in very few foods. Supplementing with vitamin D is an effective way to meet your needs and prevent deficiency.

Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in your bloodstream when paired with high-fat foods.

For this reason, its recommended to take vitamin D supplements with a meal to enhance absorption.