Why You Can't SLEEP! Simple Fix

Dr. Eric Berg 07/16/2024

For years, I struggled to get a good night’s sleep. It felt like I had tried everything— but nothing seemed to work. It wasn’t until I discovered the connection between vitamin D and sleep that things finally started to change.

It turns out this “sunshine vitamin” plays a much bigger role in our sleep cycles than many people realize.

The Link Between Vitamin D and Sleep

Most people associate vitamin D with strong bones because of its role in calcium absorption. But vitamin D is involved in many bodily functions, including regulating our sleep-wake cycle, which can impact sleep quality.

This makes it important for anyone struggling with insomnia or other sleep disturbances. Vitamin D receptors are located throughout the body, including areas of the brain responsible for sleep regulation.

Studies show that having adequate levels of vitamin D can promote relaxation and improve sleep quality. It can also reduce sleep latency, which is the time it takes to fall asleep.

How Vitamin D Deficiency Can Impact Your Sleep

You may be wondering how you can tell if you have a vitamin D deficiency. Many people experience very mild symptoms, making it hard to notice the cause. This is because it’s a very common deficiency.

Some studies using data from Google Scholar estimate nearly half of the population is deficient in this key vitamin.

Common symptoms of deficiency include fatigue, muscle weakness, bone pain, and mood changes, particularly feeling depressed or anxious. Because deficiency is linked to more serious health problems, it’s important to talk with your doctor if you are concerned.

You can also have your levels checked with a simple blood test.

Woman sleeping

Why Taking Vitamin D For Sleep Can Make A Big Difference

As mentioned earlier, adequate vitamin D levels are crucial for maintaining a healthy sleep-wake cycle. Low levels have been linked to sleep disorders and poor sleep quality.

Vitamin D plays a critical role in producing melatonin. This sleep hormone helps control sleep patterns.

Melatonin production increases in the evenings as darkness sets in, signaling the body that it’s time to wind down. It then decreases in the morning with sunlight, promoting wakefulness.

Research suggests that even mild deficiencies can disrupt melatonin production, making it difficult to fall asleep and stay asleep throughout the night.

Several studies involving vitamin D found that supplementation led to significant improvements in various sleep parameters. One study in the Journal of Clinical Sleep Medicine looked at adults with insomnia.

They found those who supplemented with vitamin D experienced longer sleep duration, a reduction in sleep disturbances, and improved sleep quality compared to those who didn’t take the supplement.

This was also true in another smaller study published in Nutritional Neuroscience. Participants with inadequate sleep who were deficient in vitamin D and took a supplement also reported significant improvements.

They experienced better sleep efficiency and a reduction in the severity of their insomnia symptoms.

Other Health Benefits of Vitamin D

Improving your vitamin D levels goes beyond boosting your sleep health and quality sleep. Let’s look at some additional ways this important nutrient promotes optimal well-being.

Supports a Healthy Immune System

Maintaining a healthy immune system is essential, especially in today’s world. Vitamin D plays an important role in keeping your defenses strong. It interacts with the cells responsible for fighting off infection.

Vitamin D can also impact the body’s response to inflammation. This essential vitamin also helps protect against respiratory infections.

Promotes Bone Health

As we age, it’s vital to protect bone health and prevent conditions such as osteoporosis. Osteoporosis is a condition where bone mineral density and bone mass decrease. This can increase the risk of fractures.

Vitamin D promotes calcium absorption, making it vital for building strong bones.

Supports Brain Health

It seems vitamin D’s influence extends far beyond getting enough sleep or building healthy bones. Vitamin D receptors are also found in the brain. They are believed to be involved in mood regulation and cognitive function.

Studies show adequate vitamin D levels are associated with better cognitive performance. They are also linked to a lower risk of cognitive decline.

Vitamin D supplements from sun rays

How Much Vitamin D Should You Take?

While the recommended daily dose of vitamin D is 600 IU (international units) for adults up to 70, and 800 IU for adults over 70, this recommendation varies. The right amount for you depends on your individual needs.

Some individuals require much higher doses of vitamin D to correct a deficiency. Factors that could increase your need for vitamin D include:

Limited sun exposure.
Darker skin tone.
Obesity.
Certain medical conditions, including diabetes mellitus and liver disease.
Age.
Diet lacking in vitamin D.

It’s best to discuss supplementation and dosage with your doctor to determine the right amount for you.

Conclusion

If you’re struggling with getting enough sleep each night, vitamin D for sleep could be the natural remedy you’ve been looking for. It impacts multiple bodily functions, including mood, bone health, immune function, and of course, promoting restful sleep.

Addressing any deficiencies could be the key to improving your sleep, boosting your health, and enhancing your overall well-being.