{"id":1129,"date":"2025-06-04T16:10:42","date_gmt":"2025-06-04T15:10:42","guid":{"rendered":"https:\/\/jusmedia.co.uk\/doze\/?p=1129"},"modified":"2025-06-06T15:50:02","modified_gmt":"2025-06-06T14:50:02","slug":"how-vitamin-d-affects-sleep-quality","status":"publish","type":"post","link":"https:\/\/jusmedia.co.uk\/doze\/2025\/06\/04\/how-vitamin-d-affects-sleep-quality\/","title":{"rendered":"How vitamin D affects sleep quality"},"content":{"rendered":"\n

While sleep hygiene, stress and screen time often take centre stage in conversations about sleep quality, emerging research is shining a light on a lesser-known factor: vitamin D.<\/p>\n\n\n\n

One of the 13 essential vitamins our bodies need to function properly, It helps to promote calcium absorption, supporting healthy bones and teeth, and also plays a key role in maintaining the immune system, nervous system and muscle health.<\/p>\n\n\n\n

There are two main types of vitamin D: D2 and D3. Vitamin D2 is obtained through the digestion of certain foods and dietary supplements. Vitamin D3, while also available through diet, is also naturally produced by the skin when exposed to sunlight.<\/p>\n\n\n\n

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Dr. Olivero Bruni<\/figcaption><\/figure>\n<\/div>\n\n\n\n
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\u201cVitamin D plays a multifaceted role in sleep regulation. Low serum levels of vitamin D are associated with shorter sleep duration, poorer sleep quality, and higher risk of sleep disorders such as insomnia and obstructive sleep apnea,\u201d says Dr. Olivero Bruni, President of the International Paediatric Sleep Association.<\/p>\n\n\n\n

A growing interest in the link between vitamin D and sleep has prompted an increase in research exploring how this essential nutrient may impact our nightly rest. As we explore this connection, we\u2019ll delve into the fascinating ways this influences our circadian rhythms, neurotransmitter function and overall sleep quality.<\/p>\n<\/div>\n<\/div>\n\n\n\n

The role of vitamin D in serotonin and dopamine regulation:<\/strong><\/h2>\n\n\n\n

Vitamin D regulates the expression of tryptophan hydroxylase 2, an enzyme critical for the production of serotonin. \u201cSerotonin plays a pivotal role in sleep onset and maintaining sleep architecture.\u201d Says Dr. Bruni.<\/p>\n\n\n\n

\u201cFurthermore, dopamine, another neurotransmitter influenced by vitamin, plays a role in wakefulness and motor control, both of which are relevant in disorders such as restless legs syndrome.\u201d<\/p>\n\n\n\n

Research <\/a>suggests that it can influence both the production and release of dopamine, and a deficiency may contribute to dopamine dysfunction.<\/p>\n\n\n\n

Dr. Bruni suggests that it’s role in regulating these neurotransmitter systems means the nutrient \u201cmay influence circadian rhythm entrainment, mood regulation, and the sleep-wake cycle.\u201d<\/p>\n\n\n\n

\u201cThe dysregulation of serotonin and dopamine systems has also been implicated in insomnia and other sleep disorders.\u201d<\/p>\n\n\n\n

Vitamin D, circadian rhythms and sleep stages:<\/strong><\/h2>\n\n\n\n

\u201cVitamin D receptors are widely distributed throughout the brain, including regions critical for sleep regulation such as the hypothalamus, prefrontal cortex, substantia nigra, and hippocampus,\u201d says Dr. Bruni.<\/p>\n\n\n\n

One of the most important regions for sleep regulation is the hypothalamus, specifically the suprachiasmatic nucleus, which acts as the body\u2019s master clock, central to circadian rhythm regulation. The presence of vitamin D receptors in these brain regions suggests that the nutrient may have a key influence on the regulation of sleep-wake cycles.<\/p>\n\n\n\n

Additionally, studies<\/a> have shown how the nutrient can affect sleep \u201cindirectly\u201d through non-specific pain disorders, correlated with alterations in sleep quality, such as restless legs syndrome and obstructive sleep apnea syndrome.<\/p>\n\n\n\n

The relationship between vitamin D and melatonin:<\/strong><\/h2>\n\n\n\n

It may also has a hand in the production of melatonin, the hormone that signals when it\u2019s time to sleep. When it binds to these receptors, it can influence the synthesis and release of melatonin, thereby affecting our sleep patterns.<\/p>\n\n\n\n

\u201cVitamin D and melatonin are closely interlinked in the regulation of circadian rhythms. Disrupted melatonin rhythms associated with vitamin D deficiency have been implicated in impaired sleep onset and maintenance.\u201d Says Dr Bruni.<\/p>\n\n\n\n

While melatonin is the primary hormone which governs our sleep-wake cycles, vitamin D indirectly supports its production by controlling tryptophan availability and its conversion into serotonin and ultimately melatonin.<\/p>\n\n\n\n

Deficiency and sleep disorders:<\/strong><\/h2>\n\n\n\n

Dr. Bruni says, \u201cAmong various sleep disorders, insomnia, restless legs syndrome, and obstructive sleep apnea have shown the most consistent associations with vitamin D deficiency.\u201d<\/strong><\/p>\n\n\n\n

Also playing an important role in both serotonergic and dopaminergic systems by regulating gene production and transcription.<\/p>\n\n\n\n

\u201cThese mechanisms are particularly relevant to insomnia, where serotonergic dysregulation is implicated in poor sleep quality and reduced REM sleep, and to restless legs syndrome, where dopaminergic dysfunction plays a central pathophysiological role,\u201d says Dr. Bruni.<\/p>\n\n\n\n

While being one of the most important nutrients for our health, it’s also one that most of us don\u2019t get enough of. In the UK, nearly half (49.5%) <\/a>of adults have below-optimal levels of the nutrient.<\/p>\n\n\n\n

For those looking to increase their Vitamin D levels, consider these practical tips:<\/p>\n\n\n\n

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