Daylight & Vitamin D may be just the ticket to relieve your insomnia and improve your sleep habits. From the ABZzz's of Sleeping Insomnia Free, this article focuses on the alphabet 'D'.

Roll out of bed and get some daylight! And hopefully, there's some sun included in this daylight exposure. Getting at least a ½ hour of daylight sunshine is one of the best ways to balance your circadian rhythm, keep you in sync and help you improve your sleep. An early morning walk, jog or bike ride not only is good for your health but also has positive sleep side benefits.

What is the connection between daylight and your nightly sleep? Evidence shows that exposing yourself to bright natural light early in the morning is one of the best motivators for feeling great, having a good day, and assisting the natural onset of sleep in the evening. Not only this, exposure to sunlight provides you with an extremely essential vitamin - Vitamin D.

Additionally, your natural hormone, melatonin, increases at night, which helps you sleep, and in the early morning hours, the melatonin levels start to drop as daylight approaches. One of the best ways to ensure the drop of melatonin and to set yourself on a good footing for daytime activity is to exposure yourself to bright daylight as soon as you can in the morning.

So, the bottom line is - let there be light! - particularly in the early daytime. Sneak in some sunshine whenever you can. Go for a walk; ride your bike; sit on your patio while sipping your tea or coffee; or indulge in your sunroom if you have one. It really lifts your spirits, boosts your energy levels, increases your productivity, improves your frame of mind, and helps to improve your sleep.

Another dramatic benefit of obtaining daylight sunshine is receiving and absorbing Vitamin D.

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods. It is often added to foods like milk and cereals and is also available as a dietary supplement. But it is produced endogenously when ultraviolet sunrays strike the skin and trigger vitamin D synthesis. Millions suffer from sleep challenges and this can be caused by stress, fear, excess caffeine, anxiety, over-stimulation, the inability to relax, as well as a myriad of other reasons. But for some, insomnia can often be caused by something as innocuous as lack of Vitamin D. There is no need to suffer sleeplessness when a simple blood test can indicate your Vitamin D level and whether you need supplementation or not. Vitamin D supplemental quantities vary depending on the resource that you are reading. However, right now, it is generally assumed that about 1200 IU should be adequate on a daily basis.

Of course, the best way to obtain your required amount of Vitamin D is through daylight sun exposure. It is recommended that fair skinned people get 15 minutes of direct exposure, and dark skinned people get about 40 minutes of direct sunlight daily. But if you live in the northern regions particularly during winter, supplementation can be easy to do. Take a vitamin D3 supplement of 1000-2000 IU daily. This can be in the form of pills, soft gels or drops. The drops are totally tasteless and easy to drop into the beverage of your choice. In addition, consider adding in a diet rich in oily fish, such as tuna, salmon and mackerel, broccoli, spinach, fruits and fortified milk, as well as small amounts are found in beef liver, cheese and egg yolks. Consider varying your diet throughout the week to include some of these choices.

What role does Vitamin D play in our bodies? Vitamin D is key in allowing minerals to absorb properly and metabolize in the body. It also regulates normal cell growth function and promotes blood sugar regulation. Additionally, vitamin D assists in the buildup of healthy tissue and the regulation of the immune system.

In addition to insomnia, vitamin D deficiency can factor into the causes of diabetes, cancer, heart disease, rickets, other bone disorders, osteoporosis, and depression.

Sometimes, curing insomnia can be as simple as checking your vitamin D blood levels. With proper daylight exposure and regular supplementation, having trouble falling asleep and staying asleep may become a thing of your past.