Doctor warns that a third of Americans are deficient in this vitamin — likely causing your sleep problems

As winter sets in, shorter days and less time outdoors can take a toll on our sleep. Experts are increasingly warning that a lack of Vitamin D may be a key factor behind restless nights.

Dr. Otulana, a general practitioner with the NHS, notes that more than one-third of American adults have Vitamin D levels below what is considered optimal. This nutrient is crucial for both physical and mental health and plays a significant role in regulating sleep.

Why Vitamin D Levels Drop in Winter

Vitamin D is primarily produced when the skin is exposed to sunlight. During winter months, reduced time outdoors and weaker UV rays mean that even if you spend time outside, your body may not generate sufficient Vitamin D. This shortfall can disrupt normal sleep patterns.

Vitamin D and Sleep Quality

Vitamin D influences sleep by supporting the production of serotonin, which is a precursor to melatoninthe hormone that signals when its time to sleep. Low Vitamin D can disrupt this pathway, leading to difficulties falling asleep, staying asleep, or achieving restorative sleep.

Signs of Vitamin D Deficiency

• Fatigue and low mood: A lack of Vitamin D can cause daytime tiredness and low mood, worsening sleep quality. It may also contribute to seasonal affective disorder.
• Waking during the night: Insufficient daylight exposure can disrupt circadian rhythms, resulting in lighter, fragmented sleep and insomnia-like symptoms.
• Difficulty falling asleep: Taking longer than 20 minutes to fall asleep regularly could indicate a Vitamin D deficiency affecting your body clock.

Improving Vitamin D Levels

Even with outdoor activity, winter sunlight in much of the northern hemisphere is often too weak for adequate Vitamin D synthesis. Experts therefore recommend taking a daily Vitamin D supplement from October to March. For most adults, 10002000 IU per day is considered safe and effective, though individual needs may vary.

In addition to supplements, spending time outdoors during daylight hours and eating Vitamin D-rich foods like oily fish, eggs, and dairy can help, but diet alone is usually insufficient during the winter months.

Author: Gavin Porter