Does Vitamin D from the Sun Make You Sleepy & Boost Sleep Quality?

Does vitamin D from the sun make you sleepy better? Learn about its effects on your body and energy levels.

Have you ever soaked up some sun only to feel tired later? It could have been a long day, but that sunshine brought on the yawns. You might have started to wonder, does vitamin D from the sun make you sleepy? If so, should I be worried about how it affects my sleep? You’re not alone if you have these questions. Research shows that vitamin D from sun exposure impacts sleep, and while it isn’t fully understood, there are practical steps to improve sleep quality naturally. This article will walk you through how vitamin D from sunlight affects sleep and what you can do to harness the benefits for better rest. So, how to measure sun exposure?

The SunSeeks daily sunlight exposure tracker can help you achieve your goals by tracking how much time you spend in the sun and how that affects your vitamin D levels. Understanding the connection between vitamin D and sleep can help you improve your sleep quality naturally, and SunSeeks tools make it easy to get started.

Does Vitamin D from the Sun Make You Sleepy?

Vitamin D is one of 13 vitamins that your body needs to function. It promotes strong bones and teeth by helping the body absorb calcium and preventing the bones from breaking down. It also supports the immune system, nervous system, and muscles. The brain, liver, lungs, muscles, and skin all use vitamin D. Many people don’t get the amount of vitamin D they need. Low vitamin D levels, or vitamin D deficiency, can put people at risk for several health problems, including sleep disorders.

How Vitamin D Works

There are two main types of vitamin D:

Vitamin D2
Vitamin D3

To get vitamin D2, you must ingest foods or dietary supplements that contain it. Similarly, vitamin D3 is available in these forms, but it is also naturally produced by your skin during exposure to sunlight.

While both types of vitamin D are beneficial, vitamin D3 appears more potent and lasts longer in the body. Because vitamin D from food or supplements requires fat to dissolve, experts often recommend consuming it alongside food that contains some fat. Once it enters the bloodstream, vitamin D is processed by the liver and kidneys and distributed throughout the body by the circulatory system.

Vitamin D Recommendations Across Different Age Groups

As people age, their natural ability to produce vitamin D3 declines. The recommended daily amount of vitamin D varies by age. Vitamin D amounts are measured in micrograms (mcg) or international units (IU). Age GroupAge RangeAverage Daily Recommended Amount of Vitamin DBabies0-12 months old10 mcg (400 IU)Children1-13 years old15 mcg (600 IU)Teenagers14-18 years old15 mcg (600 IU)Adults19-70 years old15 mcg (600 IU)Older Adults71+ years old20 mcg (800 IU). Some people may need more vitamin D, especially if they have a deficiency.

The Link Between Vitamin D and Sleep

Research suggests that vitamin D plays a vital role in sleep. Adults and children with vitamin D deficiency are more likely to have:

Delayed bedtimes
Less time asleep each night
Low-quality sleep
Nighttime wakings

People with vitamin D deficiency have a higher risk of developing sleep disorders.

While scientists are still investigating the relationship between vitamin D and sleep, there are several theories about why having too little vitamin D often coincides with sleep problems.

Vitamin D is a Vital Part of Brain Function: Many vitamin D receptors in the parts of the brain that are involved in sleep, so a lack of vitamin D might prevent these areas from functioning correctly.
Sunlight Affects Both Vitamin D Production and Sleep: Because sunlight helps the body manufacture vitamin D and regulate circadian rhythms, limited exposure to sunlight could negatively affect vitamin D production and a person’s natural sleep-wake cycle.
Melatonin Production Relies on Vitamin D: Vitamin D helps the body produce melatonin, a hormone that supports sleep. Low vitamin D levels could result in low melatonin levels, leading to sleep problems.

Can Vitamin D Help With Sleep?

While vitamin D deficiency and poor sleep are linked, it’s unclear whether vitamin D can prevent or relieve sleep problems. Some studies have found that vitamin D supplements can improve sleep quality and quantity. However, other studies concluded that they do not affect sleep and may even decrease sleep quality. One explanation for these inconsistencies might be the length of time the studies lasted. Studies lasting 10 to 12 weeks were more likely to find an association between vitamin D supplements and better sleep than long-term studies lasting from six months to five years. This suggests that taking vitamin D supplements may be more effective as a short-term treatment for sleep problems alongside a vitamin D deficiency.

Exploring the Link Between Vitamin D, Sunlight, and Sleep Regulation

Additional studies are needed to determine whether vitamin D is an effective treatment for sleep disorders. Explain how vitamin D production in the body is linked to sunlight exposure and its role in regulating sleep-wake cycles. Discuss the relationship between vitamin D levels, melatonin production, and circadian rhythm. Address whether sunlight-derived vitamin D can directly cause sleepiness or if its effects are more long-term and related to overall sleep quality. Include any scientific evidence or studies to support the explanation.

How Can You Improve Your Vitamin D Levels for Better Sleep?

woman sleeping - Does Vitamin D from the Sun Make You Sleepy

If you’re worried you might not get enough vitamin D, your doctor can conduct a blood test to measure your body’s vitamin D levels.

Three Ways to Boost Your Vitamin D Levels

There are three ways to boost your vitamin D levels:

Dietary supplements
Foods rich in vitamin D
Exposure to ultraviolet (UV) light

Because UV light is known to cause skin cancer, experts do not recommend using sun exposure or tanning beds to get more vitamin D.

Dietary Supplements

Vitamin D supplements are some of the most commonly used dietary supplements in the U.S. These supplements can help raise the vitamin D level in the blood. To help the body absorb the supplements, it’s best to take them with a fatty meal or snack, such as:

Avocado toast
Handful of nuts
Fish

As with any supplement or medication, read the product label carefully and consult a healthcare provider about the dosage, timing, and duration of your vitamin regimen. While supplements can help your body get the amount of vitamin D it needs, overusing vitamin D supplements can have toxic effects. Vitamin D can interact with some medications in problematic ways, and some medical conditions can impact how much vitamin D you can safely take. Make sure to speak with a doctor about these topics if you want to take a vitamin for sleep or need guidance on taking a vitamin D supplement.

Foods Rich in Vitamin D

While food alone is unlikely to give you all the vitamin D you need, your diet can be a source of this essential nutrient. A handful of foods are naturally rich in vitamin D, including:

Egg yolks
Saltwater fish, such as salmon and tuna
Cheese
Beef liver
Mushrooms

Some foods like milk, cereal, and juice have vitamin D added, as do most baby formulas.

Can You Take Vitamin D3 at Night?

night time - Does Vitamin D from the Sun Make You Sleepy

Research shows that taking vitamin D at night positively affects sleep quality. Several studies investigating if taking vitamin D at night supports healthy sleep reported that taking vitamin D significantly improves sleep quality and duration. Taking vitamin D at night also provides the most benefits for supporting restful sleep.

Why Timing of Vitamin D Supplementation Matters

Vitamin D is a fat-soluble nutrient and requires dietary fats and sufficient bile flow for maximum intestinal absorption. To boost vitamin D absorption, it’s best to consume in combination with healthy fats such as:

Olive oil
Butter
Meat
Dairy
MCT oil
Avocado

When to Avoid Taking Vitamin D at Night

Vitamin D promotes healthy sleep. However, some individuals appear sensitive to the effects of vitamin D and experience sleep issues if taking vitamin D later in the day. Although research isn’t yet conclusive, postmenopausal women and the elderly may be at an increased risk of sleep problems due to taking vitamin D at night. If you regularly experience poor sleep, taking vitamin D with a fat-containing meal in the evening may benefit your sleep quality. Listen to your body and adjust the timing of supplementation if sleep disturbances worsen.

Download Our App to Track your Daily Sunlight Exposure Today

Sun Exposure App - Does Vitamin D from the Sun Make You Sleepy

SunSeek helps you optimize your daily sunlight exposure by tracking and providing personalized recommendations based on your location, skin type, and health goals. The app combines real-time UV monitoring with guided outdoor activities to help you improve sleep, boost energy levels, and maintain optimal vitamin D levels throughout the year. By aligning your daily routine with natural light cycles, SunSeek makes harnessing sunlight's health benefits easy while ensuring safe exposure through personalized timing recommendations and cloud coverage forecasts.

Download our app now to track your daily sunlight exposure.