I have irregularly taken 1000 UI in the morning for years with no noticeable effect.
For about two years, I have had poor sleeping patterns characterized mostly by the fact that I tend to go to bed at 1am or later (and I get up around 7:15 am [woken up by an alarm clock]). Whenever I would try to go to bed earlier, I would simply fail to fall asleep.
After reading this blog, I increased my intake of D3 to 4-5,000 IU. I’m now falling asleep about an hour earlier. This could be a placebo effect, of course, but I consider it a very significant improvement.
It is unclear whether I have more energy. I don’t know how to measure such an effect. I expect that I’m less irritable, but that’s a side-effect of getting more sleep.
I asked him for details.
Tell me about yourself.
I’m in my 40’s. I enjoy a flexible schedule and often work from home.
You write: “For about two years I have had poor sleeping patterns characterized mostly by the fact that I tend to go to bed at 1 am or later (and get up around 7:15 am [woken up by an alarm so that he can eat breakfast with his family and walk his kids to school]). Whenever I would try to go to bed earlier, I would simply fail to fall asleep.” You mean you are still tired when you get up? You want to sleep longer but are unable to?
I was getting about 6 hours of sleep, and yes, I was still tired when I got up. I’m less tired now that I am getting around 7 hours of sleep.
“I tend to go to bed at 1 am or later”. What was the average (median) time of going to bed? When you went to bed at this time (“1 am or later”), how long would it take you on average (median) to fall asleep?
The median is 1 am. I fall asleep immediately. I don’t go to bed unless I know I will soon fall asleep: I tried to go to bed earlier, but it made me feel worse about my insomnia and I did not get better sleep. I tend to stay up until I feel like I must go to bed.
“After reading this blog, I increased my intake of D3 to 4-5,000 IU.” How many days have you been at the new dosage?
2 weeks +/- 3 days.
Was this the only change?
Yes. As far as I can tell. The time did not change. It is around 7:30 am. Soon after I get up. Before coffee.
“I’m now falling asleep about an hour earlier. ” What time (median) is that? How long (median) does it take you to fall asleep? What time are you now waking up?
I now fall asleep around midnight. I just instantly fall asleep. So I am getting approximately 7 hours of sleep.
“I expect that I’m less irritable.” You’ve noticed that you’re less irritable?
Yes. I feel less irritable.
What brand and formulation (e.g., capsule, gelcap, tablet) of D3 do you take?
Walmart house brand (“equate”). Tablets, 1000 IU/tablet. I take 4, sometimes 5. (Median is 4.)