Good health and good sleep are inseparable concepts. It is impossible to maintain good health and a high quality of life if there are difficulties in falling asleep and maintaining sleep. Bad mood and decreased performance are the first, but not the most serious consequences of chronic sleep deprivation. In the future, more serious disorders may develop, such as weakened immunity, exacerbation of existing diseases, functional disorders.
Many reasons lead to a deterioration in the quality of sleep — from stress and an unhealthy lifestyle to hormonal changes and somatic diseases. But according to recent scientific research, certain nutrient deficiencies can also cause insomnia. If a young and healthy person begins to experience sleep problemshe first of all needs to look for the cause in his nutrition system and, possibly, pay attention to vitamin supplements.
Vitamin D is essential for healthy sleep
American scientists came to the conclusion that the quality of sleep is affected by the content of vitamin D in the body. It turns out that to prevent insomnia, it is necessary to maintain the concentration of this vitamin in the blood at the level of 60–80 ng / ml.
An experiment that established the relationship between sleep quality and vitamin D, lasted two years. One and a half thousand people took part in it. All of them suffered from lack of sleep and headaches. At the beginning of the experiment, each of the subjects had beriberi — a severe lack of vitamin D. To eliminate this deficiency, the study participants were given 20,000 IU of the vitamin (D3-form) daily. This dose immediately had an effect on the qualitative and quantitative characteristics of sleep — they improved in all subjects who took the drug. A few months later, the sleep-wake cycle was fully restored. At the same time, the frequency of headaches also decreased.
Scientists varied the concentration of vitamin D in the blood of the subjects in search of the optimal range of values for sleep. As a result, they found that a drop in vitamin levels below 50 ng / ml interferes with healthy sleep. As well as exceeding the mark of 80 ng / ml. Sleep disorders were also observed with additional intake of vitamin D2, therefore, for the purposes prevention and treatment of insomnia only D3-form is suitable.
Vitamin D is an essential component of proper nutrition
A sufficient level of vitamin D in the blood not only normalizes sleep and reduces the frequency of headaches, but also reduces fatigue. The nutrient affects the quality of sleep also indirectly, as it contributes to maintaining the overall health of the body. Vitamin D participates in the assimilation of minerals, cell reproduction, the formation of immunity and other physiological processes.
Specific receptors for vitamin D are found in many organs, including the intestines, bones, and kidneys. The effect of vitamin on the quality of sleep is due to those receptors that are located in the brain. There are especially a lot of them in the brain stem — where the center of regulation of sleep and wakefulness is located.
Sleep disorders are a common occurrence in today’s world. And every year this problem is only getting worse. Experts say that sleep disorders in urban residents are closely related to vitamin D deficiency. This nutrient is not only supplied with food, but also synthesized in the skin under the influence of sunlight, and the inhabitants of megacities are too little in the fresh air. This is especially true for residents of northern latitudes. People who suffer from lack of sleep and spend a lot of time indoors should include vitamin D supplements in their diet.
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