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Sleep & Vitamin D

Here are a couple of short articles that I wrote about two subjects that are close to my heart.

Two things that our bodies need and love. I hope the articles will motivate you to find out more about these two friends of mine.


Sleep is one of the most important aspects of every human’s life. It is just as important as eating healthy and exercising. It is a state of mind that is characterized by transformed consciousness that cannot be cheated. That is, you cannot achieve healthy living without having a night of adequate sleep. In this article, I will be discussing the importance of sleep and how exercise can promote better sleep.

1. Adequate Sleep Improves Your Immune Function

Everyone needs a quality amount of sleep daily. Although sleep quality varies by age and amongst individuals, it has been scientifically proven that sleeping 6 to7 hours each night is associated with longevity and improved immune function. If you have difficulty getting an adequate amount of sleep, you can incorporate exercise into your daily routine. Simple activities such as star jumps, burpees and push-ups can improve your heart health and boost your immune system.

2. Adequate sleep promotes weight loss

Recent research revealed that sleep-deprived people experience regular dysfunction in appetite hormone. It can cause an increase in the level of ghrelin (the hormone that stimulates appetite) and a decline in the leptin level (the hormone that suppresses appetite). Having an adequate sleep will balance the leptin and ghrelin levels which in turn promotes weight loss.

3. Good Sleep Improves Concentration and Productivity

Sleep promotes optimum functionality of the brain, which includes cognition, performance, concentration, and productivity. It helps to fortify the connection between the communicating nerve cells in the brain.

Lessor poor sleep duration can cause poor performance in daily activities. Sleep promotes better execution of daily activities.

Tips for Getting a Regular and Healthy Night Sleep

1. Have a light meal in the evening.

Eat and drink lightly before at least three hours before bedtime. This meal before bed is beneficial for muscle protein synthesis. Make sure this meal is a simple one.

2. Shower Temperature

It has been proved that a warm shower supports a sound night sleep. Take a warm shower before you go to bed. This will give your skin a refreshing experience for good sleep.

3. Room Temperature

For better sleep, a cool room is beneficial. It regulates your body temperature and helps you fall asleep quicker.

4. Bright lights

Turn off bright lights and screens about 30- 60 minutes before bedtime. Lights (particularly blue light) has a powerful effect on your circadian system. It blocks the production of melatonin (the hormone that regulates your sleep-wake cycle). Turning off these lights will aid in a good night’s sleep.

5. Take away distractions

Get rid of distractions such as your phone, magazines, games, or anything that could be a distraction and cause delayed sleep. When there are no distractions, your mind is prepared for rest.


Vitamin D is a collection of fat-soluble secosteroids responsible for increasing and regulating the intestinal absorption of calcium, phosphate, and magnesium. Vitamin D2 and vitamin D3 are the most important groups of vitamin D in humans. Vitamin D, otherwise known as the daylight vitamin, is found in a few foods but is also available as a dietary supplement and could be endlessly obtained from ultraviolet rays. Getting enough intake of vitamin D has a lot of health benefits that are important for the body's incredible growth and development. Here are five top benefits of vitamin D in the body.

1. Vitamin D Helps to Promote Strong Bone and Teeth

Just as it has been clearly stated that vitamin D promotes calcium. Having enough vitamin D is critical for strong bones and teeth; It's a fat-soluble vitamin that can prevent several other conditions, for example, type1 diabetes, and multiple sclerosis. It maintains adequate serum calcium and phosphate concentrations for healthy teeth and bones and protects older adults from osteoporosis. Healthy bones and teeth are made possible by reducing PTH secretion and preventing excessive bone turnover. It also promotes bone resorption by increasing the number and activity of osteoclasts.

2. It Helps with Weight Loss

Recent research found that after three months of vitamin D supplementation, a small but significant weight reduction of 1.3 % u. Vitamin D supplementation has been found to boost metabolism and supports reasonable weight control. It helps you lose pounds above your belt as it triggers weight loss, primarily in the belly.

3. It Helps with Anti-Aging

Vitamin D is an Aging cerebrum defender. Keeping up healthy vitamin D levels can keep your cerebrum sharp as you age. Research indicates that this vitamin has powerful anti-ageing properties. It helps significantly ward off wrinkles and protect against environmental aggressors (like solar UV radiation) by promoting skin cell turnover.

4. It Reduces Depression and improves mood

Vitamin d plays an essential role in regulating and improving mood. A study conducted on 10 people with depression revealed that those subjected to vitamin D supplements displayed faster recovery signs than those who didn't take vitamin D supplements.

5. Immune System Boost

Vitamin D helps modulate the innate and adaptive immune responses. It keeps the immune system balanced during cold and flu season. This vitamin is also suitable for pregnant mothers to experience positive immune effects and lower risk of pre-eclampsia. Still, I strongly recommend that expectant mothers not take vitamin D supplements without medical advice.

The best source of vitamin D is natural sunlight. However, some foods provide a reasonable amount of vitamin D to the body. These foods include Mushrooms, salmon, mackerel, tuna, cooked egg yolk, Fish liver and beef liver. The vitamin D concentration is reduced in these foods if they are subjected to high heat either by boiling, frying or roasting.

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