Why Can’t You Sleep? The Surprising Answer Might Lie in Vitamin D Deficiency
You probably lay awake at night or woke up many times at night, feeling drowsy all morning after an hour or even more of rest and wondering why. Millions are around the globe who are lacking quality sleep blaming stress, anxiety, or lousy sleep habits. Could that be a lack of a certain vitamin?
This newly developed link has shown that vitamin D levels are associated with sleep quality. While everybody is aware of their positive effects on bones and the immune system, hardly a few people know that a deficiency in vitamins causes disturbed sleep, reduced duration, and chronic insomnia.
To help you get healthy sleep, it’s high time to glance into your diet that might lack vitamin D. Reading up on what may be at the scientific root of this peculiar association will further enable you to return to good, healthy sleep.
Insights of Vitamin D
Vitamin D is not a vitamin but a hormone working in the body. Vitamin D regulates most of the physiological activities and parameters of the body, including sleep. From the research studies conducted, it has been observed that receptors of vitamin D have been discovered in the parts of the brain that regulate sleep, that is, the hypothalamus, thalamus, and the brainstem. These are the sections of the brain that control cycles of sleep and wakefulness, hence, its deficiency would trigger abnormal sleep or poor quality of sleep.
How Does Vitamin D Regulate Sleep?
1. Controls Melatonin Production
It is the sleep hormone of the human body, and the human body manages the circadian rhythm by the production of melatonin. Vitamin D encourages the production of melatonin by informing the brain to sleep. When the level of vitamin D gets low, it decreases melatonin, which gives a hard time sleeping.
2. Prevents Inflammation That Interrupts Sleep
For instance, chronic inflammation has been linked to a sleeping disorder, for example, insomnia and OSA. Vitamin D is considered an anti-inflammatory vitamin; hence, it lowers systemic inflammation and, thus, the quality of sleep in general.
3. Brain Function and Mood Regulation
Vitamin D deficiency has been associated with depression and anxiety, among the major causes of disturbances in sleep. Vitamin D ensures mood regulation; therefore, brings about a calm state required for sleep.
Sleep Symptoms of Vitamin D Deficiency
What are the signs and symptoms of Vitamin D deficiency that are resulting in no sleep at night? Some of the major ones include:
- Insomnia-thus failing to sleep or staying awake for a long time after falling asleep
- Daytime somnolence after having adequate nighttime sleep
- Nighttime awakenings are frequent
- Attaining morning headaches or general lethargy of the mind
- Mood swings or irritability anxiety and depression
- Repeated and recurrent infections or depressed immunity
These could be ringing in your bell which may be sounding a signal to check your levels of vitamin.
Who Is Vulnerable to Vitamin D Deficiency?
Vitamin D deficiency is a very common nutritional disorder among a few groups of individuals. These groups include;
1. Those exposed to poor levels of sunlight
The body produces naturally occurring vitamin D whenever it comes in contact with the sun. Most probably you don’t receive adequate sunlight unless you stay at home most times, live in an area receiving scarce sunlight or always apply sunscreen.
2. Elderly Individuals
Similar to ageing, skin is not operational in its efficiency in producing vitamin D from sunshine. Most elderly patients are hardly found going outside. This makes elderly people a high risk group to be deficient in vitamin D. Supplements or food sources rich in this vitamin may help to relieve from adverse effects.
3. Patients having Specific Comorbidities
There are certain causes, including obesity, kidney disease and other digestive system issues like Crohn’s disease and celiac disease, that make it impossible for a person to absorb or assimilate vitamin D in his/her body. Such patients may suffer from vitamin D deficiencies causing insomnia or lack of sleep.
4. People Working at Nocturnal Hours and Night Owls
People working at night or with irregular sleep timing get less sunlight, and thus the vitamin D levels are low. Due to less exposure to day time, they tend to develop vitamin D deficiencies leading to ill effects like sleep disturbances and joint pain. They need to increase vitamin D in their diet or should take supplements. People working as security guards, flight attendants ,hotel receptionists may require extended working at nocturnal hours.
How to Improve Vitamin D Levels for Quality Sleep
If you feel you lack vitamin D and it impacts your sleep, here is the natural way to increase the levels:
- Increase Sun Exposure
Expose naked skin to the sun without applying any sunscreen cream at least 3 to 5 times a week for every 10-30 minutes of sun exposure. The best time to expose oneself to the sun is midday because the rays are the strongest.
- Dietary Sources of Vitamin D
Although vitamin D can be obtained from sunshine sources, it can also be obtained through foods such as fatty fish: salmon, tuna, mackerel, egg yolks, dairy and fortified plant-based milk and UV light-treated mushrooms.
- Vitamin D Supplements
Supplements may help bridge the gap when sunlight and food cannot be sufficient sources of vitamin D. Where wide variation in recommendations is noted, the amounts of most adults are indicated along with the higher amounts in those who are at an increased risk of deficiency:
600–800 IU/day
1,000–2,000 IU/day at greater risk of deficiency
talk to your healthcare provider before adding a supplement.
- Sleep Routine
Sleep improves with the correction of vitamin D levels as a result of sleeping hygiene. Consistent sleeping patterns are always in place. Avoid exposure to the computer, the television and all other gadgets whose screen can get their view to sleep.The house that is kept cool, quiet, and dim.
Summing Up
If you’ve been struggling with sleep issues despite trying every remedy, it’s time to consider your vitamin D levels. The connection between vitamin D and sleep regulation is backed by science, and addressing a deficiency may be the missing piece to improving your sleep quality.
This deficiency can be identified using a simple blood test. So, if you are deficient, simple lifestyle modifications like increased sun exposure, vitamin D-enriched food intake or supplementation, can help you dramatically improve your sleep as well as your overall health.
Let no silent vitamin deficiency steal away restorative sleep. Take hold of your health now and get your nights back!