Vitamin D Insomnia – Let Me Show You The Impact Of The Sun On Your Sleep

Insomnia

Mar 21
Vitamin d and insomnia image

Do you suffer from Insomnia and can’t figure out why? It might due to a deficiency in vitamin D!

Over half of the world’s population lacks enough vitamin D. This might be the cause of many sleep disorders.

Have you ever felt a case of insomnia or had a difficulty sleeping during the winter season? Or perhaps you felt the struggle of staying asleep after being indoors for more than a few days straight.

Whatever the challenge of insomnia might be, here we will take a closer look at vitamin D and the connection with Insomnia

What is Vitamin D

Vitamin d and insomnia

Vitamin D is essential for your overall health. It works as an important factor in how well the brain, heart, and lungs work to fight infection in the body.

Vitamin D absorbs phosphorus and calcium to improve bone health. It is a vital component to the mental and physical function of the body.

The body can produce its natural vitamin D due to sun exposure. This means that Vitamin D isn’t a vitamin but rather a hormone produced in the body.

Aside from exposure to the sun, we can get vitamin D from foods such as fish oil, fatty fish, egg yolks, juice, and dairy. Another way to get vitamin D is with supplements.

However ...

Not everyone can maintain the necessary amount of vitamin D.

In fact; studies show that more than 50% of adults and children in the U.S. are deficient in Vitamin D.​

When the body is exposed to vitamin D, particularly due to sun exposure, it produces vitamin D and sends it to the liver.

vitamin d defficiency

The chemical is then transferred throughout the body to perform its duty.

While the entire process can be complicated, vitamin D works by managing the calcium levels in the blood and bones. Vitamin D also helps cell communication throughout the body.

Bottom line: Vitamin D does more than just enhancing the skin. Without an adequate amount of vitamin D, the body can’t reach its optimal health and perform at its best.

Vitamin D & Insomnia: is there a relation?

Vitamin D is known to help maintain a healthy sleep cycle. However, studies also show that high amounts of excessive vitamin D can be linked to the delay and quality of sleep. This is due to the exposed light and UVB radiation.

The author of the study noted that high concentrations of vitamin D are also connected to better sleep. But keep in mind that symptoms differ per person.

The quality and duration of sleep depend on the status of vitamin D in individuals.

Generally, a sufficient amount of vitamin D will promote healthy sleeping. The lack of vitamin D will usually lead to low energy and fatigue.

Having a vitamin D deficiency may contribute to developing obesity, diabetes, dementia, Parkinson disease or even depression.

Studies reveal that the low status of vitamin D might measure the presence and severity of the disease. On the other hand, the studies have also taken genes into consideration on how vitamin D may impact the disease.​

Research shows that low levels of vitamin D have adverse effects on the body as well as sleep.

"Low levels of vitamin D can decrease the quality of your sleep"

A deficiency can state the difficulties in both quality and quantity of sleep. This might be the cause of having trouble falling asleep or rising early in the morning.

But, what happens when you get too much vitamin D?

Too much of anything is a bad thing. An overdose in vitamin D can lead to high blood calcium levels that result in confusion, nausea, constipation, kidney stones, and even an abnormal heart beat.

However, it is impossible to get an overdose from sunlight or foods. Most cases of a vitamin D overdose come from its supplements.

The daily recommend amount of vitamin D is about 2,000 IU a day. But recent research suggests that adults can handle over 10,000 IU a day. Keep in mind that the skin can produce 10,000 IU of vitamin D after thirty minutes of sun exposure to the body. While 10,000 IU of vitamin D is not dangerous, levels over 200 ng/mL can be.

What about the cold winter months?

winter and vitamin d

As the body is known for self-production from sunlight, not everyone can get the amount they need. In the dead of winter, it is often too cold to leave the house yet alone sit outside.

In dark, cloudy regions in the UK and some parts of America, sunlight doesn’t carry enough UVB radiation during winter. During the winter season, we can only rely on gaining vitamin D from sources of food and supplements.

Find yourself feeling sad?

Reports from the National Health Service (NHS) in the UK state that feeling tired all the time could be a sign of a seasonal affective disorder (SAD). This is a condition known to affect millions of people every year. Do you find yourself feel sluggish or tired all the time?

While it is important not to get SAD confused with clinical depression, it is important to speak to a doctor right away if you notice symptoms of depression.

According to the NHS, the best way to treat SAD is through sufficient vitamin D and sunlight. The winter season leaves us with less exposure to sunlight. If you cannot increase your exposure, consider purchasing a light box to help stimulate sunlight.

Bottom Line: When the winter hits, it can be tempting to go into hibernation. However, the tired feeling you get shouldn’t keep you from staying active. While we don’t technically need to sleep more during the winter, aim for at least eight hours of sleep a night.

Signs of Vitamin D Deficiency

Signs of Vitamin D Deficiency

Wondering if you are deficient in vitamin D? The only accurate way to know for sure is through blood testing. However, there are signs you must be aware of as well.

  • You Always Feel Sad

Serotonin is associated with mood as the mood rises with light exposure, while it decrease in low exposure. Studies claim that the effects of vitamin D in elderly patients with low levels are more prone to feeling depressed.

  • Your Bones Hurt

Feeling any ache and pain in the body? Combined with fatigue, a vitamin D deficiency can be misdiagnosed as having chronic fatigue or fibromyalgia.

  • Head Sweats

A classic sign of a deficiency in vitamin D is the head sweats. Physicians claim that excessive sweating is due to irritability in the neuromuscular system.

  • Trouble in the Gut

As a fat-soluble vitamin, vitamin D can affect the ability to absorb fat. You may have low fat absorption which might lead to conditions like celiac and non-celiac gluten sensitivity, Crohn’s, and inflammatory bowel disease.

Other symptoms of vitamin D deficiency may include:

  • Difficult to think clearly
  • Frequent bone fractures
  • Soft bones that often result in deformities
  • Constant fatigue
  • Weak muscles

It is important to keep in mind that a deficiency in vitamin D will not always show symptoms until levels become low. Be sure to ask your doctor for tests and how to diagnose if you suffer from this condition.

Do Certain Ethnicities Need More Vitamin D?

Most physicians agree that vitamin D levels vary by skin color. This is because dark skin tones need more light to help synthesize vitamin D. According to research, dark skin tones and heavy body weights are highly associated with low vitamin D levels.

Research suggests that vitamin D plays a role in human evolution. It is said that dark skin is protective against harsh sunlight while light skin has the advantage of better health.

Theory suggests that those with darker skin tones have a lower vitamin D concentration than those with light skin.

Tips to Amp Up Your Vitamin D

Want to improve your vitamin D levels? Check out these tips below:

Sun Bath

What’s the best way to increase your Vitamin D? There is no better source than direct from the sun. Direct sunlight triggers the synthesis to the skin. But, many factors play on how adequate sun exposure can be to producing vitamin D in the body. This depends on the pollution in the air, time of day, and season. Those with high levels of skin pigmentation absorb less UVB rays. They will also likely have a deficiency.

Be sure to protect the skin from excessive exposure. While vitamin D is useful for sleep and health, limit your time in the sun. The recommended time of exposure is around five to ten minutes.

Eat Vitamin D-rich Foods

Eating foods rich in vitamin D is a necessary part of a proper diet. Fortified foods and fatty fish like salmon, swordfish, tuna, and sardines are all excellent sources of vitamin D. You can also include eggs, milk, yogurt as well as citrus juices that are fortified with vitamin D.

Include Daily Vitamins

The best time to take vitamin D is during the morning. Supplements are a great option for those who have a high risk of deficiency due to their age, health, ethnicity, or their environment.

Conclusion

If you find yourself with a lack of vitamin D, there are a few options to help you improve your health. Schedule an appointment with your doctor to determine where your vitamin D levels are and what you can do to increase it. Maintaining a sufficient vitamin D level is not only good for your health but also for the quality of sleep.

Do you have a deficiency in vitamin D and find yourself struggling to get enough sleep or insomnia? Comment below and share your story with us!