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33 Tips for Better Sleep

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33 Tips for Better Sleep

Sleep is one of the great mysteries of life. Like gravity or the quantum field, we still don’t understand exactly why we sleep—although we are learning more about it every day.

We do know, however, that good sleep is one of the cornerstones of health.

Six to eight hours per night seems to be the optimal amount of sleep for most adults, and too much or too little can have adverse effects on your health.

Sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Science has now established that a sleep deficit can have serious, far reaching effects on your health.

For example, interrupted or impaired sleep can:

  • Dramatically weaken your immune system
  • Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions
  • Cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can wreak havoc on your weight
  • Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact your ability to think clearly the next day
  • Impair your performance on physical or mental tasks, and decrease your problem solving ability

When your circadian rhythms are disrupted, your body produces less melatonin (a hormone AND an antioxidant) and has less ability to fight cancer, since melatonin helps suppress free radicals that can lead to cancer. This is why tumors grow faster when you sleep poorly.

Impaired sleep can also increase stress-related disorders, including:

  • Heart disease
  • Stomach ulcers
  • Constipation
  • Mood disorders like depression

Sleep deprivation prematurely ages you by interfering with your growth hormone production, normally released by your pituitary gland during deep sleep (and during certain types of exercise, such as Peak Fitness Technique). Growth hormone helps you look and feel younger.

One study has even shown that people with chronic insomnia have a three times greater risk of dying from any cause.

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Dr. Mercola

Dr. Mercola has been passionate about health and technology for most of his life. As a doctor of osteopathic medicine, he treated many thousands of patients for over 20 years. In the mid 90’s he integrated his passion for natural health with modern technology via the internet and developed a website, Mercola.com to spread the word about natural ways to achieve optimal health.

57 comments

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8:21AM PDT on Jul 31, 2012

Interesting but I go to sleep around four to seven in the morning so I guess my liver toxins are way up there.
Catnip tea is good to drink an hour or two before retiring to bed. Do watch TV and work on the computer just before bed but that is my preference. We can't all live the life of pre-electricity humankind.

1:29PM PDT on Jul 25, 2012

Some tips are good, others are not.
Complete darkness is not the best thing ever, and loud alarm clocks are sadly necessary due to waking up and going to work.
Also, "No TV right before bed. Even better, get the TV out of the bedroom or even completely out of the house." Seriously? Throw the TV out of the window? lmao.
When are people who work all day supposed to watch a movie if not in the evening? Camon.

11:03PM PDT on Mar 26, 2012

I make it a habit to get better sleep. I strongly believe that proper sleep every night will enhance our memory but also it is beneficial to our emotional health and in fact, overall health. I have found from this blog some tips on how we can resolve sleep troubles. I see, you are a mercola fan too! I found this article a big help in combating sleep trouble - http://articles.mercola.com/sites/articles/archive/2010/10/02/secrets-to-a-good-night-sleep.aspx

7:44PM PST on Jan 6, 2012

Great tips! I will definitely have to try some of these out. :)

8:19PM PST on Dec 31, 2011

Thank you.

11:32AM PST on Nov 27, 2011

great article

9:27PM PDT on Nov 4, 2011

thanks!

12:36AM PDT on Oct 20, 2011

thanks for the advice. though I think you should add "avoid reading sleeping tips on laptop while in bed" as another tip :p

8:27PM PDT on Oct 14, 2011

Not to mention all the health risk, just being tired during the day alone will expose you to various accident, especially the car drivers! For tips how to stay awake for the drive I suggest pay a visit to: http://www.whysleep.org/fatigue-leads-to-road-accidents-7-ways-to-stay-awake-while-driving/

12:07AM PDT on Oct 1, 2011

Everyone is different.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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Forwarded to those who are interested and need to see this. Thanks for posting

Thanks for this article. This really needs to be exposed to the general public for sure!!! I have kn…

What a marvellous way to raise the public awareness of this terrible terrible disease!

Thank you for the most excellent part of any day. :)

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