Improve sleep quality with these simple tips

Proceeding from a recent article, Tom's Guide describes that improving sleep quality involves more than just counting sheep. 

While Vitamin D is often referred to as the 'sunshine vitamin', it may also play a crucial role in the quality of our sleep. Recent studies suggest that a deficiency in Vitamin D is linked to poor sleep quality and duration, affecting around 35 per cent of Americans. This means a significant number of people may be experiencing sleep issues unnecessarily.

Vitamin D is produced by the body when exposed to sunlight, and while it's well-known for supporting bone health, recent research has revealed that a lack of this vitamin is also associated with poorer sleep quality and more frequent nighttime awakenings.

Recent studies have indicated a strong connection between vitamin D levels and sleep, with individuals suffering from sleep deprivation showing lower vitamin D levels compared to those with healthy sleep patterns.

The research suggests that a deficiency in vitamin D may be associated with disturbed sleep and shorter sleep duration — meaning not only could you wake up more often during the night, but you might also be getting less sleep overall.

This isn't the first time a link between vitamin D and sleep quality has been explored. A 2020 study described vitamin D as "playing a promising role in sleep disorders," while a 2014 study highlighted a connection between vitamin D deficiency and obstructive sleep apnea.

Vitamin D, which is found in fatty foods and produced by the body when exposed to sunlight, is essential for bone and teeth health, as well as supporting the immune system. It's estimated that around 35 per cent of Americans are deficient in vitamin D, with the global deficiency rate rising to 50 per cent.

Could a lack of fatty fish and egg yolks be causing your poor sleep? While vitamin D deficiency may be affecting your sleep quality, more research is required to fully understand the extent of its impact on your sleep health.

It's also important to remember that the sun is a major source of vitamin D, and regular exposure to daylight helps regulate our internal body clock. Therefore, insufficient sunlight during the day can not only lower your vitamin D levels but also disrupt your circadian rhythm — both of which can negatively affect your sleep.

Vitamin D comes in two forms: D2 and D3. Vitamin D2 is found in plants, while D3 — the more effective form — is sourced from animals and produced by the skin when exposed to sunlight. 

A simple way to distinguish between the types of vitamin D is by their source: D2 comes from plants, while D3 is derived from animals. Foods naturally high in D3 include egg yolks, fish like trout, tuna, and salmon, beef liver, and cheese. Mushrooms are a common source of vitamin D2.

However, fortified foods make up the majority of vitamin D intake in the US. Milk and other dairy products, including dairy-free milk alternatives, often have added vitamin D.

Vitamin D supplements are widely available over the counter and are a popular method for boosting vitamin D intake. For better absorption, it's advised to take these supplements with foods that also contain vitamin D.

Keep in mind that some vitamin D supplements may contain sugar, so it's best to avoid taking them before bed, as sugar can interfere with sleep. If you're on any medications, consult your doctor before using vitamin D supplements to avoid any potential interactions.

The body naturally produces vitamin D when exposed to sunlight, making outdoor activity an important and accessible source of this nutrient for many people. Additionally, exposure to sunlight during the day helps regulate your body clock, making it easier to fall asleep at night and wake up refreshed in the morning.

Direct sunlight is crucial for vitamin D production, so simply sitting by a window won't provide the same benefits (though opening your curtains first thing in the morning is still a good idea). If you're spending time outdoors, be sure to wear adequate sunscreen.

You can also incorporate your daily run into the daytime to get some extra sunlight while you exercise. However, if you're engaging in vigorous physical activity, it's best to avoid doing so right before bed, as it may be too stimulating and could interfere with both your sleep and your vitamin D intake.

Some studies suggest that taking vitamin D supplements may improve sleep quality, but these findings are still preliminary, and further research is required. 

Several factors influence our overall sleep quality, including the temperature of our bedroom and how much time passes after eating. 

Avoid eating right before bedtime: While a vitamin D-rich diet may support better sleep, it's best not to eat too close to bedtime. Eating late can leave your body still digesting when you go to bed, which may lead to indigestion.

Select the right mattress for your sleep preferences: Comfort is key to quality sleep. A mattress that suits your sleep style will help you fall asleep, stay asleep, and wake up feeling refreshed.

Dim the lights in the evening: While sunlight is beneficial for vitamin D, excessive bright light in the evening can make it harder to fall asleep. Lower the lights as you go through your bedtime routine to signal to your body that it's time to wind down.

By Naila Huseynova