Causes of Vitamin D-Related Insomnia
Lack of Sun Exposure
How widespread is vitamin D deficiency?
Vitamin D deficiency is a widespread problem due to lack of sun exposure, few natural food sources, and inadequate fortified foods. Via a study published in 2008 by the National Institutes of Health, on pubmed.ncbi.nlm.nih.gov, it is estimated that up to 1 billion people worldwide have insufficient levels of vitamin D.
Why can vitamin D deficiency occur?
Vitamin D deficiency is caused by not getting enough vitamin D in the diet and/or through sunlight, or by the body not properly absorbing or using the vitamin. From the Cleveland Clinic, improper absorption and usage of the vitamin can be caused by certain medications, digestive disorders, and a lack of exposure to sunlight. Research has found that older adults are more likely to have a vitamin D deficiency.
How can healthy American adults get adequate levels of vitamin D?
Adequate levels of vitamin D can be achieved for most healthy American adults through no more than 15 minutes of sun exposure between 10 a.m. and 3 p.m., three times a week, according to Mayo Clinic Q and A (2018). This should be balanced with the risk of skin cancer. Vitamin D is also found in some foods, such as fatty fish and fortified milk.
Low Vitamin D Levels
Does vitamin D deficiency increase the risk of sleep disorders?
Participants with vitamin D deficiency had a significantly increased risk of sleep disorders, according to a study published in the journal Epidemiology in 2018 by researchers from various institutions. The study found that the lowest levels of serum vitamin D were associated with greater risk of sleep disorders.
Vitamin D has both a direct and indirect role in sleep regulation, as evidenced by the association of vitamin D deficiency with sleep disorders. Via a study conducted by the National Center for Biotechnology Information in 2020, there is insufficient evidence to support the efficacy of vitamin D supplementation in preventing or treating sleep disturbances. More studies are needed in order to further investigate its role in sleep.
How can Vitamin D deficiency impact health?
Vitamin D deficiency can cause thinning and weakening of bones, as well as impact insulin production and immune function. According to Mayo Clinic's Katherine Zeratsky, R.D., L.D in October 2022, Vitamin D has been linked to a role in chronic disease prevention and cancer. It is important to maintain healthy levels of Vitamin D in the body.
Hormonal Imbalance
What are the effects of vitamin D deficiency?
Vitamin D deficiency can cause hormone imbalances, leading to depression, hot flashes and mood swings. From a study by the National Institutes of Health, published on Healthline in 2021, not having enough vitamin D in the body can disrupt the production of hormones that regulate adrenaline, dopamine and serotonin in the brain. Other hormones such as estrogen and testosterone are also affected by vitamin D levels.
What causes hormonal imbalance insomnia?
Hormonal imbalance insomnia is an inability to sleep that is caused by an imbalance of estrogen and progesterone hormones and can have a negative effect on women's lives, personally and professionally. As reported by SheCares.com, this condition can be managed if the proper steps are taken. Research has shown that hormone replacement therapy is often effective in treating hormonal imbalance insomnia.
Can a vitamin D deficiency affect hormone imbalances?
A vitamin D deficiency can have an adverse effect on hormonal imbalances, with abnormal pituitary growth leading to the development of tumors that disrupt normal pituitary function. This has been found in studies by the Department of Medicine at the University of California San Francisco, on Healthfully.com, in 2020. Low levels of vitamin D have also been linked to an increased risk of diabetes and other hormonal disorders.
Poor Diet
Can dietary factors affect sleep?
A lack of key nutrients, such as calcium, magnesium, and vitamins A, C, D, E, and K is associated with sleep problems, according to a large study by the Sleep Foundation. This suggests that diet may play a role in influencing hormonal pathways involved in sleep. Research has shown that getting adequate amounts of quality sleep can help improve overall health and wellbeing.
What role does vitamin D play in sleep regulation?
Vitamin D has been shown to have both direct and indirect effects on sleep regulation, however, there is currently insufficient evidence to support the use of vitamin D supplementation as a treatment or preventative measure for sleep disturbances. Cited on a study published in 2020 by the National Institutes of Health, further research is required to ascertain the exact role of vitamin D in sleep regulation. Research suggests that melatonin and serotonin may play a role in the sleep-wake cycle, with serotonin acting as a sleep-promoting factor and melatonin being essential for circadian rhythms.
What causes vitamin D deficiency?
Vitamin D deficiency can cause insomnia, and it is often related to underlying medical conditions such as Chron's disease and celiac disease. As stated by Somnus Therapy (Jan 17, 2022), poor diet and lack of sunlight can contribute to a vitamin D deficiency, but other causes may be present as well. Research has shown that taking Vitamin D supplements can help improve sleep quality.
Stress
Does vitamin D deficiency increase risk of sleep disorders?
This meta-analysis concluded that there is an association between vitamin D deficiency and sleep disorders risk. Published in Epidemiology, the study found that individuals with lower levels of vitamin D are more likely to suffer from sleep problems. Research has also indicated that adequate levels of vitamin D can assist with better sleep quality.
Does calcidiol level affect mood and cognition?
Low levels of calcidiol, a metabolite of vitamin D, were found in depressive patients, but not in those with anxiety disorders according to a cross-sectional study conducted by the National Institutes of Health in 2016. The study also showed that the levels of calcidiol are positively correlated with better mood and cognition.
Can chronic stress cause insomnia?
Chronic stress can lead to the development of insomnia and sleep apnea. Mentioned in Sleep Foundation, short-term insomnia symptoms may improve once the stressful situation ends, however, some people find themselves in a cycle of sleep deprivation and anxiety about sleep which can develop into chronic insomnia. Research has found that chronic stress can also cause sleep apnea.
Anxiety
Can vitamin D supplementation help with sleep disturbances?
Vitamin D has both direct and indirect effects on sleep regulation, as demonstrated by various studies. A recent study from the National Institutes of Health (NIH) in 2020 concluded that while vitamin D deficiency has been linked to sleep disorders, there is currently insufficient evidence to suggest that vitamin D supplementation can effectively prevent or treat sleep disturbances. Further research is needed to better understand the relationship between vitamin D and sleep. Research has shown that adequate vitamin D levels can help to improve overall sleep quality.
Is there a link between vitamin D and depression?
Yes, there is a slight connection between vitamin D and depression, as suggested by one study that found vitamin D supplements may help improve symptoms of depression. A study conducted by Healthline in 2021 found that people with low levels of vitamin D were more likely to experience depression. Research has suggested that vitamin D can help regulate mood and help fight depression.
Can vitamin D help reduce anxiety?
Vitamin D deficiency has been linked to increased anxiety, according to multiple studies conducted by institutions such as Harvard Medical School and the University of Manchester. Research suggests that supplementing with vitamin D could potentially reduce anxiety symptoms. Studies have found that vitamin D plays a role in the regulation of serotonin, which is a neurotransmitter linked to mood disorders such as depression and anxiety.
Depression
Does vitamin D reduce depressive symptoms?
Vitamin D is not found to be effective in reducing depressive symptoms in patients, according to research conducted by Verywell Mind on December 29th, 2020. This finding is also supported by other studies, such as those conducted on elderly, young people, and individuals in general. Vitamin D is known to play a role in mood regulation and its deficiency has been linked to an increased risk of depression.
Can melatonin and vitamin D be used to treat chronic insomnia?
The combination of low-dose melatonin and a single administration of oral vitamin D 50.000 UI/week was successful in treating Chronic Insomnia in a study by the Neurology Department of University of Maryland, on neurology.org, in 2018. Vitamin D levels were found to be deficient prior to treatment, ranging from 816 ng/ml.
How can Vitamin D deficiency affect health?
Vitamin D deficiency can cause fatigue and other health concerns, according to a study from the University of California, Los Angeles (UCLA) published in 2020 on Healthline.com. It is important to maintain sufficient levels of Vitamin D in order to ensure good health as Vitamin D is necessary for the absorption of calcium and phosphorus, which are essential for proper bone growth.
Medication Side Effects
Can vitamin D cause side effects?
Vitamin D is generally considered safe when taken in recommended amounts and most people do not experience any side effects. Cited on WebMD, most people do not experience side effects with vitamin D, unless too much is taken. Studies have found that Vitamin D may be beneficial in reducing the risk of multiple sclerosis, type 1 diabetes, cancer, and other health issues.
How can a Vitamin D deficiency affect the body?
Vitamin D plays an important role in the body and its deficiency can lead to serious symptoms such as loss of appetite, increased thirst, diarrhea, constipation and nausea. An info from Medical News Today, having too much calcium can also cause complications. It is important to note that too little calcium can lead to weaker bones and higher risk of fractures.
Can vitamins have a negative impact on sleep?
Vitamins B6, B12, C, D, and E can all have a negative effect on sleep quality and duration, contributing to insomnia. Cited from WebAug, these vitamins can affect sleep in particular when taken in high doses or when taken over a long period of time. Other factors such as stress, depression, physical illness, and discomfort can also cause insomnia.
Poor Sleep Habits
How can I address vitamin D deficiency and improve my sleep?
Vitamin D deficiency can cause insomnia and other sleep problems. An info from Somnus Therapy, treatment options include addressing underlying causes of vitamin deficiency and making lifestyle changes that promote healthy sleep habits. Research has shown that exposure to bright light during the day and regular physical activity can also help improve sleep quality.
Vitamin D has a direct and indirect role in sleep regulation, as concluded by a study from the National Center for Biotechnology Information (NCBI), published in 2020. This research found that vitamin D can affect sleep directly by its involvement in melatonin production, as well as indirectly through non-specific pain disorders, such as restless legs syndrome and obstructive sleep apnea syndrome. Studies have shown that vitamin D levels are significantly lower in people with insomnia than those without insomnia.
Can vitamins C and E improve sleep quality?
A combination of vitamins C and E can reduce episodes of apnea, according to a 2009 study by Sleep Health Centers, USA. This finding demonstrates how vitamin deficiencies can affect sleep quality, as a lack of certain vitamins can lead to poor sleep and associated health issues. Other research has highlighted that inadequate levels of magnesium, calcium, and B vitamins can also lead to poor sleep.
Interference with Melatonin Production
How does vitamin D affect melatonin in MS patients?
Vitamin D supplementation can influence melatonin status in patients with Multiple Sclerosis (MS), according to a study published in 2013 by the National Center for Biotechnology Information (NCBI). This study suggests that vitamin D and melatonin may have related influences in MS patients. Lower levels of sunlight exposure are associated with an increased risk of developing MS.
Can vitamin B complex with magnesium and melatonin help improve sleep?
Research suggests that taking vitamin B complex with magnesium and melatonin may help improve sleep regulation and insomnia. As mentioned in a study published by the American Academy of Sleep Medicine in 2020, those with the lowest vitamin C levels were more prone to insomnia. The study found that people with higher levels of vitamin C had better sleep quality.
Can high levels of vitamin D cause insomnia?
High levels of vitamin D may interfere with the body's production of melatonin and thus cause insomnia, according to a report from ConsumerLabs. This could explain why some people still experience onset insomnia and light sleep even after taking higher doses of melatonin. Vitamin D is also known to play an important role in regulating the sleep-wake cycle.
Source:
- Nih : Vitamin D deficiency, a worldwide problem, health.
- Nih : The Association, Vitamin D Deficiency, Sleep, - PubMed.
- Happyhealthyhippieco : Vitamin D & Hormone Balance, It.
- Sleepfoundation : Nutrition, Sleep, Diets Effect, Sleep, Sleep Foundation.
- Nih : anxiety, affective disorders.
