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Sleep


Overview Sleep

99 items in sleep category

A few items in SLEEP category

VitaminDWiki 99 SLEEP category items


VitaminDWiki - Sleep and Omega-3


VitaminDWiki - Sleep Meta-analyses


287 medical studies had both Sleep and Vitamin D in their title as of March 2024

Google Scholar

  • The association between vitamin D status and sleep duration in school-aged children; the CASPIAN-V study - Nov 2022 https://doi.org/10.1007/s40200-022-01146-5 PDF behind Paywall 1.3 X higer risk of short sleep duration if low vitamin D

5X increase in sleep problems in a decade in the US Veterans
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Practical Tips for Optimizing Sleep - Dr. Patrick podcast March 2024

behind a paywall
00:00:00 - Why all animals evolved to sleep
00:02:04 - How exercise timing affects deep sleep
00:07:53 - Do saunas and hot baths increase sleep-enhancing hormones?
00:12:23 - Can learning and meditation boost deep sleep?
00:14:00 - Do scented oils, like lavender, impact sleep?
00:14:37 - Carbs before bed and the insulin-tryptophan-melatonin connection
00:18:58 - Why carb-heavy meals make us sleepy
00:20:38 - Can calming music, akin to lullabies, curb pre-sleep ruminations?
00:23:04 - Do cooking fumes and stale air impair sleep?
00:24:12 - Does low-level noise fragment sleep?
00:24:40 - Can time in nature transform your sleep quality?
00:25:19 - How melatonin supplementation alters deep sleep
00:26:17 - How my sauna and hot tub routine preps me for sleep
00:27:50 - Is there evidence white noise helps sleep?
00:29:24 - Morning vs. evening light – impact on deep sleep
00:32:07 - Can adjusting our body's thermal cues unlock deeper sleep?
00:36:00 - Science-backed heat therapy protocols
00:39:13 - The four pillars of sleep
00:42:01 - How much sleep is enough? (from newborns to older adults)
00:46:00 - Can sleep, exercise, and omega-3s synergize to maintain glymphatic clearance in aging brains?
00:49:22 - Are modern lifestyles and "social jetlag" turning us into shift workers?
00:52:49 - Building resilience against circadian disruptions
00:56:48 - Five immediate steps to enhance sleep quality tonight
01:00:27 - How long caffeine stays in the system?
01:02:31 - Do sedatives like alcohol or marijuana impair REM sleep?


What the founder of VitaminDWiki does to encourage his sleep

Zero nightlights - not even an illuminated clock
Wear a sleeping mask while my wife reads her Kindle in bed
We both use Kindles with a very dim white-on-black mode
Magnesium-based sleeping pill 1/2 hour before sleep time (Nighrest, have used for decades)
If I feel fully awake in the middle of the night I leave bedroom and work on laptop for 1/2 hour to 3 hours
Several times a month use Ashwagandha or CBD to relax just before going to bed
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Note: Already have high level of Vitamin D, Zinc, Magnesium, Omega-3, etc.


See also - getting to sleep quickly

What happened when I tried the U.S. Army’s tactic to fall asleep in two minutes Oct 2018
Simple visualization and relaxation techniques -Takes 2-6 weeks of practice

  1. "Sit on the edge of your bed. Make sure only your bedside light is on, your phone is silenced, and your alarm is set for the morning.
  2. "Now relax your facial muscles. First tighten them up in a wincing motion, and then slowly let your muscles naturally loosen. And let your tongue fall any which way in your mouth."
  3. "Once your face feels like deflated putty, let gravity pull your shoulders naturally toward the ground. Let your arms dangle too, one side at a time.
  4. "While doing this, breathe in and out, listening to the sound of your breath. With each breath, let your chest relax further and then let gravity relax your thighs and lower legs."
  5. "Once your body feels like nothing more than a loosely formed lump of clay, try to clear your mind for 10 seconds. If thoughts come naturally, let them pass–just keep your body loose and limp. After a few more seconds you mind should feel clearer."
  6. "Now picture one of the following two scenarios: you lying in a canoe in a calm lake with clear blue skies above you; or you in a velvet hammock, gently swaying in a pitch-black room. If you happen to be a person who isn’t great at visualization, you can instead chant the mantra, “Don’t think, don’t think, don’t think” for 10 seconds instead."

Eversleep sleeptracker $200, 2019
Might be a nice way to determin if a treatment is reducing sleep problems
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We’re too damn exhausted to do anything about lack of sleep, survey finds - nothing about Vitamin D

Fastcompany March 2019

  • "...44% of global adults say their sleep worsened in the last five years, with 8 in 10 claiming they want to improve the situation. However, 60% never sought any medical or professional help for it,"
  • "...76% of adults experience at least one listed condition that impacts their sleep, with insomnia (37%) and snoring (29%) topping the list."
  • "...U.S. sleep aid market is expected to grow to over $100 billion by 2023"
  • "The survey comprised interviews with more than 11,006 respondents in Australia, Brazil, Canada, China, France, Germany, India, Japan, Netherlands, Singapore, South Korea, and the United States."

Sleep is far more important to health than diet or exercise - Mercola April 2019

  • Mercola
    "In the video above, Rhonda Patrick, Ph.D., a biomedical scientist, interviews professor Matthew Walker, Ph.D., founder and director of the University of California Berkeley’s Center for Human Sleep Science and author of "Why We Sleep: The New Science of Sleep and Dreams."

Sleep factoids from The Body, by Bill Bryson, 2019

  • Bears don’t hibernate, because their body temperature stays near normal and they are easily roused. = torpor.
  • Elephants and horses get by on just two or three hours of sleep a night.
  • That may seem far-fetched, but it is a curious fact, when you think about it, that no matter how profoundly unconscious we get, or how restless, we almost never fall out of bed, even unfamiliar beds in hotels and the like. We may be dead to the world, but some sentry within us keeps track of where the bed’s edge is and won’t let us roll over it
  • fifty-six of the one hundred bestselling drugs in use today target parts of the body that are time sensitive.
  • average amount of sleep people get on a night before work has fallen from eight and a half hours fifty years ago to under seven now.

Alcohol helps you get to sleep, but may cause fitful sleep 4 hours later - Jan 2022

Why Does Alcohol Mess With My Sleep? New York Times

  • "“It’s probably OK to have a glass of wine with dinner four hours before bed,” Dr. Abbott said. Or maybe limit your drinking to happy hour or the appetizer course."

 Download the PDF from VitaminDWiki


Charts of restful sleep (nothing about Vitamin D) - April 2024

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From Flowing Data


Associations with other categories: Pain - chronic 7, Omega-3 7, Infant-Child 6, Intervention 6, Depression 5, Vitamin B12 5, etc.

Intervention - non daily 4, Breathing 4, Skin - Dark 4, Autism 4, Books, videos, 4 Vitamin D Receptor, 4 Meta-analysis ,4 Optimum 3, Obesity 3, Pregnancy 3, Diabetes 2, Headache 2, Middle East 2, Immunity 2, Women 2,, Virus 2, Iron 2, Autoimmune 2    April 2024


Short URL = https://is.gd/SleepD

Sleep        
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Attached files

ID Name Comment Uploaded Size Downloads
21103 How often feel rested.webp admin 18 Apr, 2024 12.85 Kb 89
21102 restful sleep.webp admin 18 Apr, 2024 11.53 Kb 92
16923 NYT Sleep Jan 2022.pdf admin 25 Jan, 2022 98.95 Kb 436
15004 Sleep disorders veterans.jpg admin 08 Feb, 2021 68.02 Kb 3068
14906 The interfaces between vitamin D, sleep and pain.pdf admin 24 Jan, 2021 1.40 Mb 673
11358 Sleep track chart.jpg admin 08 Feb, 2019 41.38 Kb 5545
11357 Sleep tracker.jpg admin 08 Feb, 2019 15.87 Kb 5585
9527 Benzos NYT March 2018.pdf admin 16 Mar, 2018 82.60 Kb 1042