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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

#61

Post by giantg2 »

Broken_Hippo wrote: post #17
fighterpilot wrote: post #13

Earlier quoted context omitted.

International units. OTC quantities tend to be quite low, e.g 300-400 IUs, which aren't sufficient unless you're also getting daily sunlight not through a window. 1000-2000 IU is better - widely regarded as safe and no cases I've ever read of of hypervitaminosis, but it's above usual OTC doses. 4000+ daily is pushing it and I have read of cases of toxicity above that, but if you're struggling to get serum levels up t…

Honestly, OTC quantities vary depending on what is legal where you live. It has been 8-9 years since I lived in the US but nevertheless: At the time, you could buy 1000-2000iu strengths. I worked at a large pharmacy chain and stocked vitamins weekly. Then I moved to Norway. One strength is sold in most stores - 400iu per tablet. You might be able to buy stronger in the pharmacy, but I had to have a prescription for a…

Is it possible they sell a lower strength because the nordic diet tends to include a lot of seafood which has vitamin D? Or is it just a legal thing about selling weaker supplements?

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

#62

Post by bserge »

spoonjim wrote: post #23
300bps wrote: post #16

Earlier quoted context omitted.

I take 2,000 IU of Vitamin D3 nightly right before bed and have no trouble sleeping.

The difference is probably the people who fall asleep before it kicks in vs. those who normally take 15+ minutes to fall asleep and then can't.

Damn, 15 minutes to fall asleep must be godly!

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

#63

Post by loonster »

hoseja wrote: post #24
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.

Isn't that way into overdose territory?

It's in the better be monitoring labwork and taking vitamin d cofators territory.

Under Dr supervision, daily vitamin d can be much higher. For example, the Coimbra Protocol for multiple sclerosis can be as high as 40k daily.

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

#64

Post by bserge »

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.

Yeah, 1-2 hours of cycling (guess any cardio works) in the evening, then don't eat anything besides a glass of water/juice/milk/liquid.

I also pee a lot at night, otherwise.

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

#65

Post by rojeee »

spoonjim wrote: post #23
300bps wrote: post #16

Earlier quoted context omitted.

I take 2,000 IU of Vitamin D3 nightly right before bed and have no trouble sleeping.

The difference is probably the people who fall asleep before it kicks in vs. those who normally take 15+ minutes to fall asleep and then can't.

That's a good point. There's also a bunch of other confounding factors which affect sleep. E.g. circadian rhythm, variance of sleep/wake times, how physically tired you are, how much recent REM/deep and whether there is a deficit, how stressed you are, screen usage before bed, eating close to bed time, exercise close to bedtime, etc... Maybe the Vitamin D3 taken close to bedtime is enough to tip some people over the edge to some kind of insomnia, given the presence of other melatonin inhibitors.

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

#66

Post by giantg2 »

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.

Eliminate diuretics at least after lunch, like caffeine and alcohol. I would also recommend drinking more water throughout the day (vs other drinks). Reducing sugary consumption at least after lunch can also help.

Physical activity can also help. My theory is that it can help sitting at a computer all day can sometimes cause me to retain fluid and that it's the retained fluid that is being processed when lying flat. If you notice your calves/feet/etc being slightly swollen this could be a sign.

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

#67

Post by ninjinxo »

danuker wrote: post #49
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…

> 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.

Those apps aren't at all accurate: https://www.dialux.com/en-GB/news-detail/luxmeter-app-versus...

Value for sunlight should even be higher, the bulb is only a little too high. https://en.wikipedia.org/wiki/Daylight

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

#68

Post by wongarsu »

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…

> 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...

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

#69

Post by SiVal »

mettamage wrote: post #54
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…

> Did your sleep schedule naturally shift to become more more regular? If it did, then light therapy has a very high chance of helping you. You just made me feel I might be on the brink of a startling discovery. Holy hell, I have tried a lot to improve sleep. I haven't tried this. And while there was one confounding variable in my case with camping, it did indeed shift my sleep rhythm to the day/night cycle of the co…

Also remember that when you're out camping, you're probably getting more exercise, too, not just sunshine. A walk in the sunshine is both walk and sunshine. The two in combination may explain more than sunshine alone.

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

#70

Post by mirekrusin »

nolroz wrote: post #7
mirekrusin wrote: post #6

Earlier quoted context omitted.

Are you vaping by any chance?

What might this have to do with the topic? Does what you vape or how have an effect?

I think continous nicotine vaping easily induces insomia.
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