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Clinical trial shows that the use of Vitamin D supplement improves sleep quality

pubmed.ncbi.nlm.nih.gov

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Re: Clinical trial shows that the use of Vitamin D supplement improves sleep quality

#151

Post by markenqualitaet »

TaupeRanger wrote: post #141
markenqualitaet wrote: post #71

Earlier quoted context omitted.

Podcast looks good. Thanks for sharing. Heads-up for those who care: It's a commercial podcast with sponsors, trojan ads and all, sadly. https://hubermanlab.libsyn.com/rss

It's not. I couldn't get through the first 2 episodes without rolling my eyes every 10 minutes. It's full of all the standard neuro-bunk that is everywhere these days. Making very obvious points about human behavior that neuroscience does not illuminate, but making it sound otherwise ("kids are more impulsive because their brains are different"...duh). And cherry picking studies to confirm some "blow-your-mind" point…

I agree. Listened to the episode on ADHD and it was pretty lame, unstructured and somewhat wrong at times. Also saw there is an episode with Lex Fridman, so I guess it's the same pseudo intellectual bla bla bla sponsor juice. Not the best advertising for those big name universities, tbh.

Btw. I can wholeheartedly recommend the "big biology" podcast, if you are interested in biology in general.

Re: Clinical trial shows that the use of Vitamin D supplement improves sleep quality

#152

Post by rojeee »

misev wrote: post #140
rojeee wrote: post #95

Earlier quoted context omitted.

More aerobic exercise, less anerobic exercise, more meditation, etc.

Anaerobic exercise may have a temporary bad effect on cortisol, how are the long-term effects though? In moderation I suspect it is a net positive long-term.

It's a good question that I don't really know the answer to but I can offer some experience. I do a lot of running and 80% of my training is below the aerobic threshold, with 20% above (so anaerobic). After aerobic sessions you recover quickly and can do them day in day out for prolonged periods of time with no increase in chronic stress. E.g. running 100km/week. Effects are higher HRV, lower cortisol and lower resting heart rate. Anerobic workouts, on the otherhand (including any weights sessions I do), need to be done sparingly. The day after a hard workout your HRV will be lower, resting heart rate will be higher, cortisol will be higher. Too many anerobic sessions in a row and you'll start getting into over-training syndrome territory, so you really need to be careful! So I guess the TL;DR is the only way anerobic exercise decreases stress/cortisol is by not doing it or doing it sparingly. E.g. It is my opinion that people who only lift weights are probably unhealthy because they have consistently high levels of chronic stress.

Re: Clinical trial shows that the use of Vitamin D supplement improves sleep quality

#153

Post by rojeee »

specialist wrote: post #117
stooliepidgin wrote: post #91

Earlier quoted context omitted.

How would someone control their cortisol levels? Maslow's hierarchy of needs, medical/pharma interventions, and/or something else?

Having done it, I still honestly can't say what worked. Per @rojeee, this list is more or less the kind of stuff I did. "11 Natural Ways to Lower Your Cortisol Levels" https://www.healthline.com/nutrition/ways-to-lower-cortisol Additionally: 1) My naturopath prescribed supplements. Lots of stuff for night time, going to bed. Like chamomile tea, melatonin, magnesium ortate (for muscle pain), ashwagandha, and L-theanin…

Thanks, very interestering to hear about your experience.

Re: Clinical trial shows that the use of Vitamin D supplement improves sleep quality

#154

Post by rojeee »

stooliepidgin wrote: post #125
rojeee wrote: post #96

Earlier quoted context omitted.

That's interesting. Is there a paper I can read? Quite interested in this stuff. Cheers

https://academic.oup.com/ajcn/article/85/1/6/4649294

Thank-you for this.

Re: Clinical trial shows that the use of Vitamin D supplement improves sleep quality

#155

Post by misev »

rojeee wrote: post #152
misev wrote: post #140

Earlier quoted context omitted.

Anaerobic exercise may have a temporary bad effect on cortisol, how are the long-term effects though? In moderation I suspect it is a net positive long-term.

It's a good question that I don't really know the answer to but I can offer some experience. I do a lot of running and 80% of my training is below the aerobic threshold, with 20% above (so anaerobic). After aerobic sessions you recover quickly and can do them day in day out for prolonged periods of time with no increase in chronic stress. E.g. running 100km/week. Effects are higher HRV, lower cortisol and lower resti…

I do a lot of running as well and have observed the same effects. After anaerobic sprints or a race of up to 10k, sleep HRV drops / HR is higher and running HR:pace is elevated for up to a week. However, usually this is then followed by some improvement in all of these metrics compared to the baseline before the hard workout. Anaerobic exercise builds/maintains especially fast-twitch muscles, and higher muscle mass has positive influence on many health markers; as we get older we slowly lose muscle mass, but the losses are predominantly fast-twitch muscles [1]. So I believe anaerobic workouts are very important, despite causing quite some stress temporarily. Totally agree they require a lot of recovery inbetween.

Unrelated, out of curiosity, when you say 80% of your training: is it in mileage/time? Or some effort metric like TRIMP, calories, avg. HR, or so? Or something else?

1. https://pubmed.ncbi.nlm.nih.gov/7493202/

Re: Clinical trial shows that the use of Vitamin D supplement improves sleep quality

#156

Post by dacur »

silicon2401 wrote: post #133
doitLP wrote: post #21

Earlier quoted context omitted.

Sure but most people in the west have chronically low serum vitamin d levels. Proper D levels have a ton of other known beneficial effects including protecting against several types of cancer, proper calcium regulation, disease prevention etc etc. The current recommendation is keeping serum levels at least above 30, and more like 40-60. Many many people aren’t in that range. https://pubmed.ncbi.nlm.nih.gov/32679784/

do you find out your serum levels through a regular blood test at the doctor, or is there something specific you need to request?

my doc orders the test every year at my physical exam. i'm not sure it would normally be included in blood tests they order for your physical (like cholesterol), at least in the US.

Re: Clinical trial shows that the use of Vitamin D supplement improves sleep quality

#157

Post by fouric »

gremloni wrote: post #150
fouric wrote: post #149

Earlier quoted context omitted.

Um, it actually does, if you have a circadian rhythm sleep disorder (for which one of the treatments is light therapy, aka getting sunlight in your eyes[1]). Conversely, I'm not aware of any sleep disorders that are treated by drinking a glass of water in the morning. [1] https://en.wikipedia.org/wiki/Circadian_rhythm_sleep_disorde...

Anecdotally it seems to work well even if I’ve had only 5-6 hours of sleep that night.

I don't think that you have a sleep disorder, and so your anecdote isn't even usable as anecdata for those of us who do (including the top-level comment, which reads "I struggled with sleeping for 20+ years" - this isn't just "occasionally sleeping poorly").

Re: Clinical trial shows that the use of Vitamin D supplement improves sleep quality

#159

Post by rojeee »

misev wrote: post #155
rojeee wrote: post #152

Earlier quoted context omitted.

It's a good question that I don't really know the answer to but I can offer some experience. I do a lot of running and 80% of my training is below the aerobic threshold, with 20% above (so anaerobic). After aerobic sessions you recover quickly and can do them day in day out for prolonged periods of time with no increase in chronic stress. E.g. running 100km/week. Effects are higher HRV, lower cortisol and lower resti…

I do a lot of running as well and have observed the same effects. After anaerobic sprints or a race of up to 10k, sleep HRV drops / HR is higher and running HR:pace is elevated for up to a week. However, usually this is then followed by some improvement in all of these metrics compared to the baseline before the hard workout. Anaerobic exercise builds/maintains especially fast-twitch muscles, and higher muscle mass h…

That's good you've observed the same effects and definitely agree that anaerobic training improves fitness and teh associated markers over time. When in my teens I did a lot of running but back then I didn't have a HR monitor and probably most of my training was anaerobic and still managed to improve well over the years. I suspect I was taking on high levels of stress which ultimately led me to quit running when I started university.

Interesting that you mention sleep HRV. I use the Oura ring and have observed that my sleep HRV is super super low at the moment, like 15/20ms but when I check it in the morning with my polar H10 strap then it will usually come out between 60-80ms. Tried to figure out what causes it but not had any luck so far. I don't think I'm over-training or have any other issues.

I follow Phil Maffetone's training methodology [1], which has worked quite well for me. So currently, 80% of my training by distance/time is between 135bpm and 145bpm. The training is mostly steady runs between 7km to 25km. The remaining 20% is a mixture of progression runs, speed training, and intervals.

Initially, for the first 6 months of training, all my training was below 145 bpm and was quite slow at 6min/km but now I can do 4.30min/km at 140bpm and I'm still getting faster!

Cheers

[1] https://philmaffetone.com/method/

Re: Clinical trial shows that the use of Vitamin D supplement improves sleep quality

#160

Post by hasperdi »

wongarsu wrote: post #68
JonathanFly wrote: post #41

Earlier quoted context omitted.

>The biggest game changer: Sunlight in your eyes within 30 minutes of waking up. Try morning walks for 1 week (without sunglasses) and your life will be changed. For me I had to also really avoid light at night. F.lux or Windows Night Mode is not enough. You gotta suffer with strong indoor lightblocker glasses, or use e-ink or something at night. And in the winter there sometimes isn't enough sun. You need a LOT of l…

> A minimum of 10 100-watt bulbs in my experience, and even more is better. Plugging in some rough numbers, that seems equivalent to a ~170W LED flood light. A 200W version is $70 from Amazon (e.g. [1]). Are the emitted wavelengths crucial or is such a lamp on a timer a viable way to get early "sunlight" in the winter? 1: https://www.amazon.com/Waterproof-Daylight-Security-Floodlig...

The setup that I have... I have 5 led flood lights, 1 3000K, 2 4000K and 2 6000K.

I point them at the ceiling to get diffused light. I use different combination of some on / off to get the right warmness depending the time of day. Ie. 3000K in early morning / late in the day. Combination of 3000K and 4000K for around 9am. 2 4000K if I feel sleepy.

They work quite well. I suggest trying it out if you have seasonal affective disorder or trouble sleeping

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