from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
If you struggle to get a good night’s sleep, you’re not alone. According to the Centers for Disease Control and Prevention, one-third of U.S. adults report getting less than the recommended amount of sleep, which is seven to nine hours. And this lack of sleep can have some negative consequences.
The National Sleep Foundation reports that sleep plays an important role in maintaining health in almost every system in the body. So, when we don’t get enough quality sleep—for whatever reason—we set ourselves up for health issues, including an increased risk of cardiovascular disease, diabetes, obesity, weakened immune system, hormonal abnormalities, increased pain, and poor mental health and mood disorders.
There can be several reasons we don’t get enough sleep. Poor sleep hygiene is a common one. Sleep hygiene includes having a bedtime routine; avoiding stimulating foods, drinks, and activities too close to bedtime; and creating an environment that is conducive to sleep, like having white noise and a dark room. Sleep apnea and insomnia are two other causes of poor sleep.
A new study published on November 30 in The Journal of Nutrition suggests two other possible causes of poor sleep: iron and vitamin D deficiencies.
For the study, researchers looked at samples of females, ages 20 to 49, from the CDC’s National Health and Nutrition Examination Survey. NHANES is an ongoing, long-term survey to assess the health and nutritional status of American adults and children.
The purpose of this study was to determine if there were any associations between vitamin D and iron intakes with sleep duration, how long you sleep each night, and sleep quality. The findings are eye-opening.
Researchers found a link between iron deficiency and poor sleep quality. They also found an association between vitamin D deficiency and shorter sleep duration.
The researchers used bloodwork to determine study participants’ iron and vitamin D levels. There also can be other signs of these deficiencies. For example, symptoms of iron deficiency include fatigue, irritability, and depression. Vitamin D deficiency can show up as depression, weak bones, and high blood pressure.
As you can see, though, some of these symptoms can also be a result of a lack of quality sleep. The only surefire way to know if you’re deficient is to have bloodwork done to test your levels of vitamin D and iron. And while you’re at it, you might want to test your magnesium levels too, since there is evidence that magnesium deficiency may also affect sleep.
Depending on your levels of deficiency, your health care practitioner might suggest supplementation. You can also get these nutrients through food.
Foods high in iron include white beans, dark chocolate, lentils, spinach, tofu, beef round steak, chickpeas, and potato. A lot of iron-rich foods are also good sources of magnesium.
Our bodies make vitamin D when exposed to sunlight. But getting enough safe sun exposure may be challenging for people at high risk of skin cancer or those who live in colder climates. These are strong reasons to possibly supplement with vitamin D. With that said, you can also get vitamin D through food. You’ll find it in egg yolks, sardines, yogurt, milk, canned tuna, salmon, mushrooms, and fortified orange juice. And remember to always talk to your doctor or dietitian before making significant lifestyle changes or trying a new supplement.
Recent research has linked vitamin D and iron deficiencies to poor sleep duration and poor sleep quality. While there are signs of deficiency, the only way to really know if you’re deficient is to request a blood test from your health care practitioner. While eating a balanced diet full of a variety of foods can help prevent deficiencies of all kinds, some people may still be deficient in certain nutrients. Talk to your health care practitioner to identify the best approach and to see if supplementation is right for you.