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- Maintaining adequate vitamin D levels is important in getting optimal sleep and reducing nighttime awakenings.
- Taking vitamin D during the day may be best for optimal sleep, as taking it at night may disrupt sleep.
- Taking vitamin D supplements during the day seems more aligned with the body’s natural rhythms.
Vitamin D may help you sleep better and improve overall sleep quality, especially if you are vitamin D-deficient. However, timing can play an important role in how vitamin D affects sleep. While people may respond differently to vitamin D, some studies suggest taking vitamin D in the morning, as it may better align with the body’s natural sleep-wake cycle.
How Does Vitamin D Affect Sleep?
Researchers don’t know exactly how vitamin D affects sleep, but some studies suggest it may be linked to its role in regulating melatonin and serotonin. These two hormones are both involved in regulating your body's sleep-wake cycle.
Vitamin D itself may also play a role in the sleep-wake cycle, since you would naturally get the most vitamin D midday from the sun.
Low vitamin D levels (<20 ng/mL) have been associated with shorter sleep duration, nighttime awakenings, and sleep difficulties. Maintaining adequate vitamin D levels is important in getting optimal sleep and reducing nighttime awakenings.
Some clinical trials have shown that taking vitamin D supplements significantly improves sleep quality, especially in older adults and pregnant people.
Should You Take Vitamin D in the Morning or at Night for Optimal Sleep?
While more research is needed, the timing of vitamin D supplementation appears to affect its benefit for sleep quality.
Some studies suggest that taking vitamin D during the day may be best for optimal sleep, because taking it at night may disrupt sleep by affecting melatonin production (a hormone that helps you feel sleepy at night).
Vitamin D levels often fluctuate naturally throughout the day, with the highest levels seen at midday and the lowest in the evening and at night. When vitamin D levels drop at midnight, melatonin production is increased. So, some experts suggest taking vitamin D supplements during the day aligns more closely with the body’s natural patterns.
Also, vitamin D absorption and processing appear to be higher during the day, giving the body enough time to produce melatonin and serotonin.
However, there is not enough evidence to confirm whether taking vitamin D supplements during the day is more effective than at night.
You can take vitamin D in the morning or at night for sleep, depending on how you respond to vitamin D, as people may react differently to this vitamin.
If taking vitamin D at night disrupts your sleep, then taking it during the day might help. However, if you are more likely to remember to take your vitamin D supplements at night, do so, as consistency is more important. You can experiment with taking vitamin D at different times to see how it affects your sleep.
How To Take Vitamin D To Support Better Sleep
Here are some ways to take vitamin D supplements that may support optimal sleep:
- Take it in the morning or mid-day rather than right before bed, if more convenient.
- Take it with meals rich in fat, such as avocado, eggs, or salmon, for better absorption.
- Unless recommended, avoid taking very high doses of vitamin D, as it may lower melatonin levels.
- Take it consistently at the same time every day when possible.
If you have difficulty sleeping well, talk to your healthcare provider before starting any supplements. There isn't enough evidence to show that vitamin D can treat sleep disorders, so they can determine if the supplement is safe for you. Your provider may also recommend other sleep solutions.
Read the original article on Health
