Vitamin D and Sleep: A New Role for a Well-Known Nutrient

Scientists are zeroing in on a clear connection between vitamin D and sleep. Can the amount of vitamin D in your body play a role in sleep quality?

The ABCs of Vitamin D

Before you understand the role that vitamin D plays in sleep quality and quantity, you need to learn more about this important nutrient. Vitamin D is a micronutrient that can either be obtained from diet or through exposure to sunlight.

Many people are deficient in this vitamin, triggering a variety of health conditions. According to the latest research, about 50 percent of adults and children may be lacking in this nutrient. The widespread deficiency is now recognized as a public health issue even in industrialized nations that do not typically see these types of problems.

Vitamin D is best known for its role in helping the body to absorb calcium and phosphorous. These nutrients both influence bone health. Adequate levels of vitamin D have also been shown to support healthy weight management and even gut health.

In addition, a wide body of research suggests that chronic low levels of this vitamin may increase the risk of a number of severe diseases and illnesses, including diabetes, cardiovascular disease and cancer. A lack of vitamin D can also lead to a greater threat of mental health issues such as depression and mood disorders.

Connection Between Vitamin D and Sleep

While much of this information has been known for some time, new data is now suggesting that there is a strong connection between vitamin D levels and sleep cycles. Individuals who are proven to be deficient in this nutrient often suffer from insomnia and chronic fatigue. Scientists believe that this is due to how vitamin D impacts the body's natural circadian rhythm.

Because sunlight triggers changes in the circadian rhythm, it makes sense that an inadequate intake of vitamin D could disrupt the sleep and awake cycles. If the body is not getting enough vitamin D through sunlight or food intake, it may have a difficult time regulating the natural circadian rhythm that signals when it is time to sleep and when it is time to wake up and get moving. This confusion can trigger a variety of sleep issues.

Scientists also believe that a lack of vitamin D may disrupt the production of melatonin. This hormone is crucial in the regulation of the natural sleep and awake cycles. A new body of research is demonstrating how sufficient intake of vitamin D can improve both the quality and quantity of sleep that you get each night.

In one study, researchers compared the sleep patterns and Vitamin D levels of a group of over 3,000 males ages 68 and older to better understand how this nutrient may impact sleep. What the researchers found was that a deficiency in Vitamin D was linked with less sleep, in addition to more disruptions during the sleep cycle.

The scientists measured vitamin D levels through a simple blood test while using a wrist monitor to record the total sleep time as well as sleep efficiency. The researchers also used a variety of controls such as age and underlying health conditions to sort the data.

In addition, a lack of vitamin D can impact the quality and quantity of sleep indirectly. For instance, insufficient levels of this nutrient can lead to restless leg syndrome or sleep apnea syndrome.

How to Boost Vitamin D Levels

There is no better source of vitamin D than the sun. Direct exposure to sunlight triggers the body's synthesis of this crucial nutrient. Exactly how much sun is needed to support vitamin D production? Most health experts recommend aiming for about 10 minutes of exposure per day. However, it is difficult to rely on the sun to provide a consistent stream of vitamin D production, particularly during the winter months or for individuals who do not live in a sunny climate.

You can also obtain vitamin D through food sources. Some of the best sources of vitamin D include egg yolks and fatty fish such as salmon, sardines and tuna. Many of the most common dairy products are fortified with vitamin D. You will also find the nutrient in fortified cereals and juices.

Lastly, it is easy to lean on supplements for your vitamin D needs. Be sure to carefully read the labels of your supplements to ensure that you are getting the vitamin D that you need for optimal health. In addition to a targeted multi-vitamin that provides a variety of nutrients, you can also use a simple vitamin D supplement.

If you are having sleep issues lately, it may be prudent to be intentional about getting in enough vitamin D each day. As more research is revealed about the connection between vitamin D and sleep, it is becoming more clear that adequate intake of this nutrient may be the key to a good night's sleep for many people.