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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

#41

Post by JonathanFly »

tylerwhipple wrote: post #33

If anyone is struggling with sleep, I highly recommend episode 1-3 of the Huberman Lab podcast ( https://www.youtube.com/watch?v=H-XfCl-HpRM ), it has literally changed my life. Dr. Huberman is a Neurobiologist at Stanford and explains the science of sleep vs just telling you to not look at bright screens at night. I struggled with sleeping for 20+ years, now I easily wake up early. The biggest game changer: Sunlight…

>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 lightbulbs to make up the difference. A minimum of 10 100-watt bulbs in my experience, and even more is better.

The real test if this will help you: think back to a time when you were camping, or maybe a child at a summer camp in the woods, or a vacation somewhere without lots of light at night and where you got lots of sun in the morning. Did your sleep schedule naturally shift to become more regular? If it did, then light therapy has a very high chance of helping you.

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

#42

Post by lopis »

tylerwhipple wrote: post #33

If anyone is struggling with sleep, I highly recommend episode 1-3 of the Huberman Lab podcast ( https://www.youtube.com/watch?v=H-XfCl-HpRM ), it has literally changed my life. Dr. Huberman is a Neurobiologist at Stanford and explains the science of sleep vs just telling you to not look at bright screens at night. I struggled with sleeping for 20+ years, now I easily wake up early. The biggest game changer: Sunlight…

> Sunlight in your eyes within 30 minutes of waking up

Sure, that's super easy in summer. I wake up naturally no problem when the rise is up. I've thought many times of getting sun-equivalent lights that I can schedule to turn on for this reason.

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

#43

Post by m0zg »

rapsey wrote: post #37
stooliepidgin wrote: post #3

My vitamin D level is only optimal when taking an average of 11000 IU / day (D3 + K2). It hasn't improved my sleep quality. As an example, I woke up at 3:30 am this morning and feel like I haven't slept at all.

My insomnia was fixed using vitamin d and magnesium. Magnesium has by far the bigger impact.

Magnesium (in the form of ZMA) is known to increase the vividness of dreams for some reason. Or maybe it's something else in ZMA. I did take it daily when I was lifting heavy, and I can confirm. It's a side benefit in my book, unless your dreams are nightmares.

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

#44

Post by [deleted] »

nisegami wrote: post #36
tylerwhipple wrote: post #33

If anyone is struggling with sleep, I highly recommend episode 1-3 of the Huberman Lab podcast ( https://www.youtube.com/watch?v=H-XfCl-HpRM ), it has literally changed my life. Dr. Huberman is a Neurobiologist at Stanford and explains the science of sleep vs just telling you to not look at bright screens at night. I struggled with sleeping for 20+ years, now I easily wake up early. The biggest game changer: Sunlight…

>The biggest game changer: Sunlight in your eyes within 30 minutes of waking up. I don't think the sun rises for another hour after I wake up for work.

[deleted]

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

#45

Post by Tom4hawk »

da39a3ee wrote: post #34

Has anyone here managed to reduce the frequency of waking to pee at night (e.g. by controlling liquid intake)? For me it’s 2 times/ night with difficulty going back to sleep so fairly huge disturbance.

If you regularly have to wake up to pee at night you might have some other issues (like diabetes). You should visit a doctor.

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

#46

Post by lopis »

da39a3ee wrote: post #34

Has anyone here managed to reduce the frequency of waking to pee at night (e.g. by controlling liquid intake)? For me it’s 2 times/ night with difficulty going back to sleep so fairly huge disturbance.

I always drink a glass of water before sleeping and never have to pee before morning. I'm not sure that's normal. How how are you drinking right before going to bed?

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

#47

Post by ilaksh »

I actually think they may need to use a different kind of glass or something in the future because people spend so much time indoors that they aren't getting exposed to the UV that induces the D3 production or whatever. And normal glass blocks it.

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

#48

Post by kvgr »

tylerwhipple wrote: post #33

If anyone is struggling with sleep, I highly recommend episode 1-3 of the Huberman Lab podcast ( https://www.youtube.com/watch?v=H-XfCl-HpRM ), it has literally changed my life. Dr. Huberman is a Neurobiologist at Stanford and explains the science of sleep vs just telling you to not look at bright screens at night. I struggled with sleeping for 20+ years, now I easily wake up early. The biggest game changer: Sunlight…

Man, I was able to go from barely able to wake up with alarm at 8:30 to waking up at 7 or even before by my own, even on weekend when I was up a little longer. And all it took was to force my self 2 times to get out of bed and have a coffee on the balcony to soak up the sun. That podcast is golden. I think the main help was to be able to go to sleep earlier thanks to tuning the system. I feel tired at 10-11 PM. That never happened to me before.

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

#49

Post by danuker »

JonathanFly wrote: post #41
tylerwhipple wrote: post #33

If anyone is struggling with sleep, I highly recommend episode 1-3 of the Huberman Lab podcast ( https://www.youtube.com/watch?v=H-XfCl-HpRM ), it has literally changed my life. Dr. Huberman is a Neurobiologist at Stanford and explains the science of sleep vs just telling you to not look at bright screens at night. I struggled with sleeping for 20+ years, now I easily wake up early. The biggest game changer: Sunlight…

>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…

> You need a LOT of lightbulbs to make up the difference.

Indeed. You can measure ambient light with your phone: https://f-droid.org/en/packages/com.vonglasow.michael.satsta...

Pointing my phone towards the sun gives upward of 4000 lux, whereas the two bulbs in my room barely add up to 1000 from 1m away.

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

#50

Post by KE88vga578cxY52 »

tylerwhipple wrote: post #33

If anyone is struggling with sleep, I highly recommend episode 1-3 of the Huberman Lab podcast ( https://www.youtube.com/watch?v=H-XfCl-HpRM ), it has literally changed my life. Dr. Huberman is a Neurobiologist at Stanford and explains the science of sleep vs just telling you to not look at bright screens at night. I struggled with sleeping for 20+ years, now I easily wake up early. The biggest game changer: Sunlight…

> Sunlight in your eyes within 30 minutes of waking up.

I live in Florida - our license plates don’t call it the sunshine state for nothing - but even here the sun doesn’t rise at 5am. Short of blasting my retinas with bright lights soon after reveille, I don’t see where I’m going to obtain sunlight this early in the morning.

(It’s 07:21 local time now, and the sun is just now coming up. It’ll be a beautiful sunrise, but I’ve already been awake 2.5 hours…)

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