Vitamin Z: How Quality Sleep Enhances Recovery, Mood, and Pain Management

Vitamin Z: The Miracle Sleep Vitamin Your Body Needs

I'm sure you've taken vitamins at some point in your life, but have you ever heard of Vitamin Z?

It's one of those vitamins that increases mood, helps with recovery from injury, and may help to mitigate chronic pain.

Not only can it be used by everyone from babies to older adults, but there's no unwanted side effects or expiration date (at least none that I'm aware of!).

Any guesses on what this miracle vitamin might be?

If you guessed sleep, you're right, and are probably getting your daily dose of Vitamin Z!

The Sleep Insufficiency Epidemic

According to the CDC, nearly 33% of adults in the United States suffer from habitual sleep insufficiency, which has been defined as sleeping less than 7 hours per 24-hour period. I bet you know more than a few friends or family members who struggle with getting enough quality sleep!

Whether you suffer from sleep insufficiency or know someone who does, this article will give you insight into science-backed strategies that may help improve sleep quality, which in turn may result in improved mood, enhanced recovery from injury, and potentially reduced risk for chronic pain development.

Let's break open that bottle of Vitamin Z!

In-Person Consultation

Book Now

Understanding Your Sleep Cycle

When we close our eyes and finally fall asleep, our brain gets to work. Even though we aren't consciously thinking, our brain is busy releasing various neurochemicals throughout our entire sleep cycle.

NREM Sleep: The Recovery Powerhouse

The first stage of sleep occurs with something called non-rapid eye movement (NREM), and consists of three phases:

• N1 - light sleep

• N2 - deep sleep

• N3 - deepest sleep

  
  

NREM takes up 75% of the sleep cycle, and it is during this phase where memory consolidation, tissue repair and regrowth, inflammatory reduction, and immune system strengthening occurs. So while REM sleep gets all the notoriety, NREM sleep may play a more important role in tissue repair and recovery.

REM Sleep: The Dream Factory

The second stage of sleep occurs with something called rapid eye movement (REM), and this is where dreams (and nightmares) are made. This stage usually occurs 90 minutes after first falling asleep and can last anywhere from 10 to 60 minutes. While dreams do come true, we know from research that dreams last for only an hour, so hopefully that doesn't keep you up at night!

The Complete Sleep Cycle

When we look at sleep as a continuum, a healthy sleep cycle should look something like this: N1, N2, N3, N2, REM - repeated 4 to 5 times throughout the night. This makes sense because each cycle lasts roughly 110 minutes, and when repeated 4 times that would equal over 7 hours of sleep (110 * 4 = 440; 440 / 60 = 7.3 hours).

Physical Therapy Assessment

Book Now

What Defines Good Quality Sleep?

According to the National Sleep Foundation (Ohayon et al., 2017), good quality sleep is defined as:

1. Falling asleep within 30 minutes

2. Waking up no more than once per night

3. Being awake for no more than 20 minutes after falling asleep

4. Sleeping approximately 85% of the time while in bed

   
   

Of course, this is the ideal sleep scenario, but let's see what happens when we count cows because we can't fall a-sheep (just checking to see if you're awake!)

The Sleep-Injury Connection: How Sleep Affects Recovery

Sleeping for less than 7 hours per night, whether for one night or multiple nights, has been correlated with athletic injuries and is believed to decrease postural control, proprioception (i.e., ability to know where you are in space), and reaction time (Milewski et al., 2014; Izadi et al., 2022; Orzel-Gryglewska, 2010).

In addition, sleep insufficiency has been found to impair the recovery of musculoskeletal tissue, as the protein synthesis pathway that repairs damaged muscle tissue is dampened (Dattilo et al., 2011; Chennaoui et al., 2015). So if you're recovering from an injury, adequate sleep is paramount!

Near Infrared Light Therapy

Book Now

Sleep and Chronic Pain: The Vicious Cycle

Research has discovered that when individuals lose sleep, they have an increased risk for chronic pain development, specifically in the lower back, neck, and shoulders (Mork et al., 2014). This is thought to be due to increased inflammatory factors that increase nerve pain sensitivity, which makes sense since there are so many nerves located in and around the neck, shoulder, and back!

As a clinician, I have seen strong correlations between those with sleep insufficiency and chronic pain, or in clients with chronic injuries that won't go away. Did the pain initiate the individual's inability to sleep, or did poor sleep hygiene lead to chronic pain development or impaired healing? While this is a difficult question to answer, I believe I have some of the best tools to help clients with pain reduction, tissue repair, and improving sleep quality.

Let's get your sleep on!

6 Evidence-Based Sleep Recommendations

For those struggling to achieve good quality sleep, consider these science-backed recommendations to help improve your sleep quality (Chaput et al., 2020; Spadola, 2019; Irish et al., 2015; Touitou et al., 2017; Burkhart and Phelps, 2009):

1. Maintain sleep schedule consistency (go to bed and wake up at the same time each day)

2. Avoid alcohol or nicotine less than 4 hours before going to sleep

3. Limit caffeine close to bedtime

4. Turn off electronic devices and lights at least 30 minutes before bed

5. Exercise regularly to promote better sleep quality

6. Block blue light via amber lens technology

   

   
   

Blue Light Blocking: A Game Changer for Sleep

TRUE STORY: I bought these Twilights Sunset Fairlane glasses by TrueDark (pictured above) to help block blue light at night. They are perfectly suited for wearing in the evening when doing computer work prior to going to bed. These glasses have been a total game changer! Here's a link to their website if you think your sleep is being affected by nightly screen time TrueDark*.

Acupuncture and Dry Needling for Sleep Improvement

Acupuncture has been reported to help increase sleep quality in individuals suffering from insomnia (Yin et al., 2017; Dunning et al., 2014). This is unsurprising as I have found electric dry needling to elicit sleepiness in some individuals following treatment. Be sure to read my article here to see why acupuncture and dry needling are similar but uniquely different.

Therefore, when used in combination with the above recommendations, electric dry needling and therapeutic exercise may provide an additive benefit in improving sleep quality for those suffering from sleep insufficiency.

Electric Dry Needling

Book Now

Conclusion: Boost Your Vitamin Z

So if you're finding your Vitamin Z is a little low, be sure to try some of these recommendations, or schedule your evaluation today to see how we can help you get on the road to recovery!

SCHEDULE HERE

Here's to your health!

Dr. David Didlake, DPT

PT, Cert. SMT/DN, CSCS, Cert. TPI Medical Level 3, Dip. Osteopractic, FAAOMPT

Owner, Integrative Therapeutics "Home of the Saint Louis Golf Doc"

Follow me @theintegrativeclinic @thestlgolfdoc

*By clicking on the link I may receive compensation with your purchase

Related Articles

1. Electric Dry Needling: A Modern Approach to Pain Relief. by Dr. David Didlake, DPT

2. Near Infrared Light Therapy: The Red Light Revolution in Healthcare. by Dr. David Didlake, DPT

3. The Critical Role of Hydration in Athletic Performance and Overall Health. by Dr. David Didlake, DPT

4. The Vital Connection Between Breathing and Pain-Free Movement. by Dr. David Didlake, DPT

FAQ Section

Is 6 hours of sleep enough?

While some individuals may function on 6 hours of sleep, research shows that most adults need 7-9 hours of quality sleep per night for optimal health, recovery, and cognitive function.

Can poor sleep cause chronic pain?

Yes, research has found connections between sleep insufficiency and increased risk of developing chronic pain, particularly in the back, neck, and shoulders due to increased inflammation.

How can I improve my sleep quality quickly?

The fastest ways to improve sleep quality include maintaining a consistent sleep schedule, avoiding screens before bed, limiting caffeine and alcohol, and creating a cool, dark, quiet sleeping environment.

How are sleep and athletic recovery connected?

Sleep is when your body repairs muscle tissue through protein synthesis. Poor sleep can significantly impair recovery, increase injury risk, and decrease athletic performance.

References

For those interested in the scientific evidence behind sleep, we've included some key research citations:

1. Ohayon M, Wickwire EM, Hirshkowitz M, Albert SM, Avidan A, Daly FJ, Dauvilliers Y, Ferri R, Fung C, Gozal D, Hazen N, Krystal A, Lichstein K, Mallampalli M, Plazzi G, Rawding R, Scheer FA, Somers V, Vitiello MV. National Sleep Foundation's sleep quality recommendations: first report. Sleep Health. 2017 Feb;3(1):6-19. doi: 10.1016/j.sleh.2016.11.006. Epub 2016 Dec 23. PMID: 28346153.

2. Milewski MD, Skaggs DL, Bishop GA, Pace JL, Ibrahim DA, Wren TA, Barzdukas A. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J Pediatr Orthop. 2014 Mar;34(2):129-33. doi: 10.1097/BPO.0000000000000151. PMID: 25028798.

3. Izadi M, Thomas E, Thomas AC, Bellafiore M. The effect of time-of-day and sleep deprivation on postural control: A systematic review. Gait Posture. 2022 Sep;97:94-103. doi: 10.1016/j.gaitpost.2022.07.245. Epub 2022 Jul 21. PMID: 35917703.

4. Orzeł-Gryglewska J. Consequences of sleep deprivation. Int J Occup Med Environ Health. 2010;23(1):95-114. doi: 10.2478/v10001-010-0004-9. PMID: 20442067.

5. Dattilo, M., Antunes, H. K. M., Medeiros, A., Mônico Neto, M., Souza, H. S., Tufik, S., & de Mello, M. T. (2011). Sleep and muscle recovery: Endocrinological and molecular basis for a new and promising hypothesis. Medical Hypotheses, 77(2), 220–222.doi:10.1016/j.mehy.2011.04.017

6. Chennaoui M, Arnal PJ, Sauvet F, Léger D. Sleep and exercise: a reciprocal issue? Sleep Med Rev. 2015 Apr;20:59-72. doi: 10.1016/j.smrv.2014.06.008. Epub 2014 Jun 30. PMID: 25127157.

7. Mork PJ, Vik KL, Moe B, Lier R, Bardal EM, Nilsen TI. Sleep problems, exercise and obesity and risk of chronic musculoskeletal pain: the Norwegian HUNT study. Eur J Public Health. 2014 Dec;24(6):924-9. doi: 10.1093/eurpub/ckt198. Epub 2013 Nov 28. PMID: 24293504.

8. Chaput JP, Dutil C, Featherstone R, Ross R, Giangregorio L, Saunders TJ, Janssen I, Poitras VJ, Kho ME, Ross-White A, Zankar S, Carrier J. Sleep timing, sleep consistency, and health in adults: a systematic review. Appl Physiol Nutr Metab. 2020 Oct;45(10 (Suppl. 2)):S232-S247. doi: 10.1139/apnm-2020-0032. PMID: 33054339.

9. Spadola CE, Guo N, Johnson DA, Sofer T, Bertisch SM, Jackson CL, Rueschman M, Mittleman MA, Wilson JG, Redline S. Evening intake of alcohol, caffeine, and nicotine: night-to-night associations with sleep duration and continuity among African Americans in the Jackson Heart Sleep Study. Sleep. 2019 Oct 21;42(11):zsz136. doi: 10.1093/sleep/zsz136. PMID: 31386152; PMCID: PMC6802565.

10. Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Med Rev. 2015 Aug;22:23-36. doi: 10.1016/j.smrv.2014.10.001. Epub 2014 Oct 16. PMID: 25454674; PMCID: PMC4400203.

11. Touitou Y, Reinberg A, Touitou D. Association between light at night, melatonin secretion, sleep deprivation, and the internal clock: Health impacts and mechanisms of circadian disruption. Life Sci. 2017 Mar 15;173:94-106. doi: 10.1016/j.lfs.2017.02.008. Epub 2017 Feb 16. PMID: 28214594.

12. Burkhart K, Phelps JR. Amber lenses to block blue light and improve sleep: a randomized trial. Chronobiol Int. 2009 Dec;26(8):1602-12. doi: 10.3109/07420520903523719. PMID: 20030543.

13. Yin X, Gou M, Xu J, Dong B, Yin P, Masquelin F, Wu J, Lao L, Xu S. Efficacy and safety of acupuncture treatment on primary insomnia: a randomized controlled trial. Sleep Med. 2017 Sep;37:193-200. doi: 10.1016/j.sleep.2017.02.012. Epub 2017 Mar 8. PMID: 28899535.

14. Dunning J, Butts R, Mourad F, Young I, Flannagan S, Perreault T. Dry needling: a literature review with implications for clinical practice guidelines. Phys Ther Rev. 2014 Aug;19(4):252-265. doi: 10.1179/108331913X13844245102034. PMID: 25143704; PMCID: PMC4117383.

This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before beginning any new treatment.