Why 40% of Adults Aren’t Sleeping Well- And How to Fix It

Food for Thought

Why 40% of Adults Aren’t Sleeping Well- And How to Fix It

645 Words | 3.5 Minute Read

We all know how crucial good sleep is to our health, but did you know that a deficiency in one simple nutrient could be what’s holding you back from getting the rest you need?

I’m talking about Vitamin D- the sunshine vitamin. 

Beyond its well-known role in bone health, Vitamin D is a key player in how well you sleep at night.

Yet, about 40% of U.S. adults are deficient in this essential nutrient, and that could be why so many of us are struggling to catch those much-needed Z’s.

How Vitamin D Impacts Your Sleep

Vitamin D does more than just keep your bones strong. It’s involved in countless processes throughout the body, including the regulation of your sleep-wake cycle.

Research shows that adequate levels of Vitamin D can help boost melatonin production- the hormone that tells your body it’s time to sleep.

Low melatonin levels are often linked to poor sleep quality, difficulty falling asleep, and disrupted sleep patterns.

But the benefits don’t stop there.

Vitamin D’s powerful anti-inflammatory properties can also help reduce inflammation in your sinuses and throat, which are common culprits in sleep apnea! By lowering this inflammation, Vitamin D can improve your breathing at night, making it easier to stay asleep and wake up feeling refreshed.

The Stress-Sleep Connection

We’ve all been there- stress keeping us up at night, our minds racing with thoughts we can’t seem to turn off. Here’s where Vitamin D steps in again. It plays a crucial role in balancing cortisol, the stress hormone that can interfere with sleep when levels are too high.

By helping to regulate cortisol, Vitamin D ensures that your body is in the right state to fall asleep and stay asleep.

And for those of us who struggle with deep sleep, the kind that leaves us feeling truly restored, Vitamin D supports the production of acetylcholine, a neurotransmitter essential for reaching the deep-wave sleep phase. This phase is critical for cellular repair, memory consolidation, and overall mental and physical restoration.

How to Get Your Vitamin D Levels Up

Unfortunately, getting enough Vitamin D isn’t always… easy.

Factors like limited sun exposure, skin tone, body weight, and even certain medications can all reduce your body’s ability to produce this vital nutrient. While some foods, like fatty fish and egg yolks, contain Vitamin D, it’s often not enough to meet your body’s needs.

I will always be a proponent of nature first- supplementation second. However, my advice will also always be grounded in reality.

That’s where supplementation comes in.

Vitamin D3, in particular, is highly effective at raising your Vitamin D levels. Pairing it with magnesium can enhance its absorption and further improve your sleep quality by relaxing your muscles and calming your nervous system.

*However*

Do not take Vitamin D3 at night time.

It is best to take it earlier in the day, preferrable with a food containing fats such as eggs. This will increase absorption and not affect your sleep wake cycle.

Wrapping It Up

If you’ve been struggling with sleep, it’s time to consider whether a Vitamin D deficiency might be the missing piece of the puzzle.

By ensuring you get enough of this crucial nutrient, you can improve your sleep quality, reduce stress, and wake up feeling more refreshed and energized.

Sleep well Tribe,

Tom - The Brain Battery

P.S.

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