Importance of Sleep and Why Quality Sleep Matters
About 70 million Americans suffer from sleep disorders and it is estimated that over a quarter of adults in America have trouble sleeping most nights. A staggering 164 million Americans are struggling with sleep at least once a week. Most people have very bad sleep fitness and waste a lot of time falling asleep each night, sound familiar? In this article, you’ll learn exactly how to improve the quality of your sleep so that you can reap the full benefits that sleep has to offer.
Research links vitamin D levels to sleep quality. In fact, several studies associate low levels of vitamin D in your blood lead to a higher risk of sleep issues, poorer sleep quality and reduced sleep duration as well as many other health benefits.
It is a fact, the better you sleep the healthier you get and the healthier you get the faster you recover and the less you need sleep. Although most of us know the importance of sleep and that we need to get an appropriate amount each night, why do many of us experience sleep deprivation or some sort of sleep disorder? Here are some really important and practical sleeping tips.
Sleep is directly related to your health and your life. For example, the amount and quality of sleep one gets each night has been shown to have significant effects on weight loss and weight gain. More importantly, getting high quality sleep is important to ensure you have a high quality, productive day and to maintain great health. A good sleep promotes skin health, anti aging for a youthful appearance, controls optimal insulin secretion and encourages healthy cell division which means less disease and illness with increased immunity.
Sleeping well is also extremely important in ensuring high quality brain function, memory, longevity, and productivity throughout your life. Quality sleep also promotes enhanced athletic performance, among many other things such as important production of hormones.
Sleep Quality vs Quantity: The 8 hour Myth
You probably remember being told in school or on the television that everyone needs a minimum of 8 hours of sleep each night in order to be healthy. However, there have been studies showing that there is no statistical reason to sleep more than 6 and a half hours every night.
What this points to is that the quality of your sleep is ultimately more important than the quantity. Individuals who are extremely healthy and maximize their sleep quality can feel rested and energized on 6 and a half hours or less of sleep, while those with low sleep quality may need even more than 8 hours to feel halfway decent!
So, what is in the way?
In order to maximize the quality of your sleep, it’s important to understand and incorporate the following things.
The Link between Food and Sleep Deprivation
There is actually a direct link between your dietary habits and your sleep quality. What you eat significantly impacts your sleep, and as mentioned earlier your sleep will influence fluctuations in your weight (loss or gain).
The best foods for improving sleep quality will contain Vitamin D and or Vitamin K2. These are foods like:
- Fatty fish (sardines, mackerel, salmon)
- Fortified milks and cereals
- Grass-fed animal products (beef, lamb, etc)
- Grass-fed butter
The Importance of Taking Vitamin D3 and K2 Together to Avoid Sleep Disorders
Why are Vitamins D and K2 supplements so important?
Waking up groggy can affect your day significantly and we all know how terrible that feels. Life is too short to wake up tired. As Vitamin D is responsible for acting on hundreds of our genes and as it serves as part of many of our important hormones it is no wonder things do not go so well without it.
Most people simply don’t get enough Vitamin D naturally as modern life contributes to our Vitamin D deficiency, with most people working inside, wearing lots of clothes, or using sunscreen or avoiding sunlight. Modern life has taken away from our bodies naturally making Vitamin D. We need certain levels to be healthy and the consensus is that your daily dose of Vitamin D should be somewhere between 4,000-10,000 IU per day for adults. It’s important to take your Vitamin D in the morning as taking it at night can influence your sleep hormone melatonin levels, and end up actually disrupting your sleep. Taking Vitamin D in the morning is best for quality sleep at night .
Vitamin K2 is another important vitamin that most people are deficient in, and because it is only found in grass fed animal products which are not as readily available these days as they have been taken over by grain fed. Vitamin K can be received from vegetables however this is K1 not K2.
Cows and sheep are able to convert K1 into K2 in their stomachs while humans are not. K2 is very important as it helps with calcium metabolism and when this does not happen excess calcium may be deposited in arteries which may lead to blockages and heart attacks.
Vitamin D helps metabolize calcium and K2 works together so that calcification does not occur in the wrong areas such as feet, painful joints, kidneys causing stones etc. and the calcium actually gets to all the right places. Vitamin K2 activates the MGP, a protein that helps direct calcium to the desirable places in our bodies.
The other important thing about K2 is that it allows for better utilization of Vitamin D in the body. The best way to get enough K2 is by supplementing with mk-7, a subset of Vitamin K2. You should consume about 100mcg in the form of mk-7. It is best to take it with your vitamin D3 in the morning and getting a good night's sleep is important in improving many aspects of your life.
Take Control Boost Your Health
Sleep is extremely important for regulating health in your body and optimizing your productivity levels each day. If you want to improve your sleep, you need to look at improving sleep quality rather than sleep quantity. The best efficient way to do this is by incorporating Vitamin D3 and K2 supplements in your diet. These are important vitamins for sleep that most people are deficient in and are hard to come by in diet alone.
Be on your way to maximizing the quality of your sleep for better life outcomes for you and your family.
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