Au moment où j’écris cet article, la saison automnale est déjà bien avancée.
L’été indien a laissé place à des températures plus fraîches, presque hivernales. Les feuilles se font de plus en plus rares sur les arbres. Tandis que la pluie, elle, est plus présente que jamais. Souvent accompagnée d’une légère brume qui nous incite, la plupart du temps, à rester bien au chaud chez nous, sous un plaid, plutôt que sortir nous balader.
C’est en cette période de transition entre l’été et l’hiver, ce moment où la nature se met à ralentir, que frappe généralement l’insomnie saisonnière.
À mesure que l’on s’approche du solstice, les jours raccourcissent, réduisant ainsi les périodes d’exposition à la lumière du soleil. Et cela peut avoir pour effet de provoquer un changement dans nos rythmes circadiens et… de perturber nos nuits.
Cette condition de faible ensoleillement a notamment pour conséquence de ne pas satisfaire nos besoins en vitamine D. Une vitamine (qui est en réalité une hormone) dont le rôle est essentiel pour le bon fonctionnement de notre organisme et qui peut entraîner de nombreux troubles lorsqu’elle n’est pas suffisamment synthétisée.
De récentes études se sont donc penchées sur les effets qu’une carence en vitamine D avait sur notre corps, afin de déterminer si cela pouvait également avoir une incidence sur la qualité de notre sommeil.
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Une relation entre le sommeil et la vitamine D
Il est bien établi maintenant que le manque d’exposition au soleil a un effet négatif sur le sommeil.
L’intérêt pour la relation entre la vitamine D et le sommeil est cependant relativement nouveau. Et les données préliminaires suggèrent que de faibles niveaux de cette vitamine sont associés à une courte durée de sommeil. Une plainte que l’on retrouve d’ailleurs fréquemment chez les personnes souffrant d’insomnie.
Une méta-analyse récente sur la carence en vitamine D et les troubles du sommeil a également révélé un lien entre un manque de vitamine D et une mauvaise qualité de sommeil. Le sommeil reste dans ce cas léger, ce qui le rend donc moins réparateur.
Les taux de cette vitamine fluctuent selon les saisons car notre corps produit la plus grande partie de celle-ci lorsque notre peau est exposée à la lumière du soleil.
Or, cette fameuse lumière se fait beaucoup plus discrète pendant les mois les plus froids de l’année.
Ce qui engendre une carence en vitamine D qui pourrait être, au moins en partie, à l’origine des insomnies saisonnières.
Consommer de la vitamine D pour mieux dormir ?
Bien que quelques études documentent une amélioration du sommeil en raison de niveaux plus élevés de vitamine D, une relation de cause à effet entre la supplémentation de celle-ci et un meilleur sommeil n’a pas été établie de façon définitive.
Cependant, pour une foule de raisons concernant notre santé – comme l’évitement de l’ostéoporose, de troubles neuromusculaires, de maladies liées à un système immunitaire faible ou encore de problèmes neurologiques – la carence en vitamine D est un état que nous devrions essayer d’éviter.
C’est pourquoi l’Institute of Medicine et l’Endocrine Society ont décidé de publier l’apport quotidien recommandé pour cette vitamine. Celui-ci est exprimé en unités internationales (UI) par jour :
Institute of Medecine
Nourrisson : 400 UI/jour
De 1 à 18 ans : 600 UI/jour
De 19 à 70 ans : 600 UI/jour
71 ans et plus : 800 UI/jour
Endocrine Society
Nourrisson : 400-1000 UI/jour
De 1 à 18 ans : 600-1000 UI/jour
De 19 à 70 ans : 1500-2000 UI/jour
71 ans et plus : 1500-2000 UI/jour
Vous allez me dire que ces recommandations sont bien gentilles mais à quoi correspond exactement l’UI ?
Alors, en pharmacologie « il s’agit d’une unité de mesure pour la quantité d’une substance, basée sur l’activité biologique mesurée (ou son effet) ».
Une définition assez abstraite, vous en conviendrez.
Pour clarifier tout cela et rendre cette mesure plus concrête, j’ai donc finalement décidé de m’intéresser aux aliments qui contiennent le plus de vitamine D et d’y associer leur équivalence en UI.
Aliments contenant de la vitamine D
Jusqu’à 80% de nos besoins en vitamine D peuvent provenir des processus métaboliques complexes déclenchés par l’exposition de la peau à la lumière du soleil.
Mais nous obtenons aussi de la vitamine D à partir d’un nombre limité d’aliments. Certains en contiennent naturellement et d’autres en sont enrichis. En voici quelques-uns des plus courants :
- 100gr d’huile de foie de morue : 10 000 UI
- 100gr de saumon frais (sauvage) : 600-1 000 UI
- 100gr de saumon frais (d’élevage) : 100-250 UI
- 100gr de saumon en conserve : 300-600 IU
- 100gr de sardines en conserve : 300 UI
- 100gr de maquereau en conserve : 250 UI
- 100gr de thon en conserve : 236 UI
- 100gr de champignons shiitake : 100 UI
- 1 jaune d’œuf : 20 UI
- 100gr de foie de boeuf braisé : 12-30 UI
- 230gr de lait enrichi ou de yogourt : 100 UI
- 230gr de jus d’orange enrichi : 100 UI
- 85gr de fromage fortifié : 100 UI
Vous l’aurez compris, les poissons gras sont des mets de choix si l’on souhaite obtenir des apports conséquents en vitamines.
À savoir également que les céréales pour petit-déjeuner et les produits à base de soja sont aussi souvent enrichis en vitamine D.
Quelles sont les conditions pouvant provoquer une carence en vitamine D ?
Vous êtes plus susceptible d’avoir de faibles taux de vitamine D lorsque :
– Vous vous exposez peu à la lumière du soleil. Cela peut se produire si vous vivez dans un coin du monde où le soleil se fait rare, si vous passez tout votre temps ou presque à l’intérieur, si vous portez habituellement des vêtements couvrant tout votre corps ou si vous vous couvrez tout le temps d’écran solaire (un FPS de 30 ou plus, qui confère une protection importante contre le cancer, diminue la synthèse de vitamine D dans la peau de plus de 95%.).
– Vous avez la peau foncée. La peau foncée confère une protection naturelle contre les rayons nocifs du soleil, mais elle rend également plus difficile la synthèse de la vitamine D. Des périodes plus longues d’exposition au soleil sont nécessaires pour que la production de vitamine D soit suffisante.
– Vous êtes végétalien. La plupart des sources naturelles de vitamine D sont d’origine animale.
– Vous souffrez d’obésité. Les personnes ayant un indice de masse corporelle de 30 ou plus ont souvent un faible taux de vitamine D dans le sang.
– Vous êtes enceinte ou vous allaitez. Les femmes enceintes et celles qui allaitent peuvent aussi avoir des taux réduits de vitamine D.
– Vous êtes plus âgé et avez des antécédents de chutes et/ou de fractures. Les personnes âgées ont plus de difficultés pour synthétiser la vitamine D par exposition au soleil. Cela engendre une mauvaise absorption du calcium et du phosphore, provoquant ainsi une fragilité osseuse.
Supplémentation en vitamine D
Pour remédier à une carence en vitamine D ou pour maintenir un taux adéquat tout au long de l’hiver afin de s’assurer un meilleur sommeil, vous pouvez aussi vous tourner vers des compléments alimentaires.
Si jamais vous privilégiez cette solution, je vous conseille d’accompagner chaque prise de cette vitamine par un repas contenant des graisses. Cela favorisera en effet son absorption.
Enfin, assurez-vous que le complément contienne précisément de la vitamine D3 car celle-ci se montre plus biodisponible au niveau de notre métabolisme.
En résumé, une consommation régulière d’aliments riches en vitamine D, des suppléments alimentaires si vous jugez cela nécessaire, et une exposition adéquate à la lumière du soleil à l’approche des vacances et pendant l’hiver seraient susceptibles de vous aider à vous protéger contre le fléau de l’insomnie saisonnière.
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