Introduction
We spend about one-third of our life sleeping. The National Sleep Foundation, along with many doctors and experts, suggests that adults should get at least seven to eight hours of sleep each day to ensure a healthy lifestyle. Our sleep-wake cycle is controlled by various hormones and neurons located in the hypothalamus of the brain. In recent years, researchers have noted a rise in sleep disorders and related health conditions.
Vitamin D is a fat-soluble vitamin that you can either get from food or can be synthesized in the body with the help of sunlight. Along with correlations with other conditions, vitamin D deficiency is now closely linked to a variety of disorders such as infectious diseases, cardiovascular diseases, and sleep disorders.
Therefore, especially with regard to sleep, patients with vitamin D deficiency may experience fewer hours of sleep, restless sleep, daytime sleepiness, and poorer sleep quality. Some research studies have linked vitamin D deficiency to an increased risk of disorders such as insomnia, sleep disturbances, and sleep apnea.
How are vitamin D and sleep disorders related?
Sleep apnea is one of the sleep disorders seen in individuals with vitamin D deficiency. Sleep apnea is a condition where you experience irregular breathing during sleep. Vitamin D levels play an important role in the regulation of the body's immune system, such as controlling levels of inflammatory molecules that also affect sleep. While an in-depth study on the association between sleep apnea and vitamin D levels is currently underway, research suggests that patients with obstructive sleep apnea were reported to have low levels of vitamin D.
Another key point that helps link vitamin D to sleep disorders is research suggesting an increase in the status of vitamin D receptors in the brain, indicating a strong connection to the sleep cycle. This increased distribution is specifically seen in various key parts of the brain such as the hypothalamus, substantia nigra, prefrontal cortex, and other regions that are important to the sleep cycle.
What are the effects of low Vitamin D levels during the day?
Research shows that chronic sleep loss due to vitamin D deficiency can have serious consequences on quality of life. These will lead to complications and many other health disorders. The primary effects of chronic sleep deprivation are:
- low productivity
- daytime sleepiness
- depression
- Worry
Apart from this, you may also experience various other complications such as reduced concentration, fatigue and memory loss. It also severely affects your mood and emotions, sometimes leading to irritability and mood swings. Research conducted in 2014 suggests that vitamin D supplementation demonstrated clinically significant levels of positive effects. Some research also suggests that getting enough sleep is directly proportional to the increase in the absorption of Vitamin D by our body.
What Are The Causes Of Vitamin D Deficiency?
The enhancement in lifestyle has brought various complications as well as comfort. The low level of Vitamin D is due to the modern lifestyle we live in. There are various causes of Vitamin D deficiency:
Limited exposure to sunlight: The body produces vitamin D when exposed to sunlight. Spend more time outside than inside the house. While increased sun exposure can be harmful, you should use an appropriate amount of sunscreen and stay outside at tolerable temperatures. You should make extra efforts to be outside instead of confining yourself indoors.
Not enough vitamin D in the diet: To ensure adequate intake of vitamin D, you must include a moderate amount of animal-based sources such as milk, eggs and meat.
Obesity: Patients who are obese or have a body mass index greater than 30 have reduced absorption of vitamin D by the body. Fat cells absorb it from the blood, creating deficient levels for the brain and the rest of the body.
Age: As you age, your body is less able to convert vitamin D into its active form, increasing your risk of vitamin D deficiency.
Digestive disorders: Certain conditions, such as celiac disease, Crohn's disease or cystic fibrosis, reduce the ability of the intestine to absorb enough vitamin D.
Kidney disease: The kidneys help convert vitamin D into its active form. Kidney diseases reduce this conversion and contribute to vitamin D deficiency.
The primary symptoms for most people with a vitamin D deficiency are bone pain and muscle weakness. Some patients do not have symptoms. Still, you can get your vitamin D levels checked and supplement if necessary.
Conclusion
Lack of sleep and various sleep-related disorders are now closely related to vitamin D deficiency. Persistent sleep deprivation can lead to many serious complications and affect health in many ways. Therefore, it is essential that you monitor your vitamin D levels regularly and consume adequate all-natural sources of vitamin D to maintain your health.
Researchers suggest that proper vitamin D levels will help you fall asleep faster, sleep deeply and keep you away from many sleep-related disorders.
Frequently Asked Questions (FAQs)
What are other health risks associated with vitamin D deficiency?
Low vitamin D levels have been associated with several other types of diseases such as severe asthma in children, cancer, cognitive impairment in adults and an increased risk of death due to heart disease. Vitamin D deficiency can also lead to low calcium levels in the body.
What are the foods that help in increasing the intake of Vitamin D?
Mushrooms, salmon, eggs, milk, mackerel, fish oil and dairy products are various foods that help increase vitamin D intake.
How long should I be in the sun for healthy absorption of Vitamin D?
Doctors recommend that ten to thirty minutes of direct sunlight daily can increase vitamin D3 levels. The time and level of absorption depend on age, season and time of day. To avoid many skin related diseases such as cancer, you should not keep yourself in the sun too much.
What is obstructive sleep apnea syndrome (OSAS)?
Obstructive sleep apnea syndrome (OSAS) is a disorder characterized by repeated pauses and restarts of breathing during sleep. If you are a patient of OSAS, you will feel constant fatigue despite a full night's sleep.
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