10 Reasons to Get More Sleep: Sleep deprivation can put your health and safety at risk.

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Help to maintain or lose weight: Short sleep duration is increased risk of developing obesity and weight gain. 

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Improve concentration: Good sleep can maximize problem-solving skills and enhance memory.

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Strengthen your heart: Sleeping less than seven hours per increased the risk of heart disease and high blood pressure.  

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Maximize athletic performance : Getting enough sleep has been shown to improve many aspects of athletic and physical performance. 

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Supports immune system: Getting at least 7 hours of sleep can improve your immune function and help fight the common cold. 

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Poor sleep is linked to depression: depression, are strongly linked to poor sleep quality and sleeping disorders 

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7 Foods That Are High in Vitamin D

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Salmon are good sources of vitamin D. In a 3.5-ounce (100-gram) serving, farmed salmon contains around 66% of the DV.

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Pickled herring, sardines, and other fatty fish are also good sources. 

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Cod liver oil contains 450 IU of vitamin D per teaspoon. It is also high in vitamin A and omega-3 fatty acids. 

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Canned tuna contains 269 IU of vitamin D per serving. Eat no more than one serving per week to prevent methylmercury buildup. 

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Wild mushrooms or mushrooms treated with UV light are good sources of vitamin D. 

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Foods such as cow’s milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D.

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