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According
to a study published in the American Journal of Medicine, a particular type of sleeplessness increases your risk of dying
by a scary 58%.
Not
only that, it causes inflammation, which underlies
most modern diseases such as arthritis, type 2 diabetes, and cardiovascular disease.
It also caused obesity, cancer, dementia, and depression.
The
good news: not all insomnia is created equal. If
you’re lucky, your sleeplessness may only be a minor
inconvenience. And either way, it’s easy to transform insomnia into a good night’s sleep.
The
scientists at the University of Arizona examined data from a 40-year long sleep study, following sleep patterns of study
subjects since 1972.
The
most adverse effects on health came from chronic insomnia lasting more than
six years. It spiked long-lasting inflammation leading to several
other major diseases, and finally, death.
Chronic
insomnia is defined as disrupted sleep at least three times
a week and lasting at least three months.
The
good news: occasional sleeplessness doesn’t seem to have
negative effects on your health. So if you have a
period, or a few nights here and there, when you have trouble sleeping, don’t worry about
that.
More good news: it’s very easy to overcome insomnia if
you know how. It’s a simple way that puts you into sleep mode in 24 minutes or less. Try this simple “sleep method” out for yourself here…
About
half of people over 50 suffer some kind of sleep problems. You may
have trouble falling asleep,
wake up throughout the night,
or rise too early.
But
researchers from the University of Chicago recently tested 727 elderly people
and recorded their sleeping pattern.
This
revealed a very surprising finding regarding sleeplessness, which holds the key
to reap long, restful sleep, every night,
without using sleeping pills.
The
study was split into two parts. In the first part, the patients were asked to
record their sleep experiences in a diary and answer questions related to
quality and duration of their sleep.
In
the second part, they wore a wrist actigraph for 72 hours, which automatically
tracked when they were asleep and awake; therefore calculating total sleep
hours as well as patterns of waking up in the middle of the night, time it took
to fall asleep, and when they woke up.
The
real surprise was how big of a difference there was between the individuals
reporting and scientific measurements.
Those
who said they rarely or never got enough sleep actually only got 4 minutes less
sleep on the average than those who said they most often or always felt fully
rested in the morning.
Even
stranger, those who said they most often had trouble falling asleep, only had
to wait 4 minutes longer (30.53 minutes) than those who said they had no
problems falling asleep (26.37 minutes).
How
about waking up in the middle of the night? That’s a big problem for many
elderly, right?
It
was measured true that those complaining about waking up in the night actually
did wake up more than those who didn’t report that problem. But they slept
longer and ended up getting on the average 19 minutes more sleep total than
those who slept through the night.
In
the same way, those who report problems with waking up too early, did in fact
wake up earlier than those not reporting this problem. But they also tended to
go to sleep earlier so they ended up getting just as much sleep.
In
fact, no matter what problems people tended to report about their sleeping, on
the average they got between 7-8 hours of sleep total, which is considered a
full night sleep for people over the age of 25.
So
should we just write off what people say about their sleep? Are sleeping
problems just all in their heads?
Absolutely
not. First of all, the numbers we talk about are average. So there were
individuals in the study who actually did suffer mild to severe insomnia.
The
measurements used in this study also only tracked when people were awake and
asleep. Not the quality of their sleep.
One
person may wake up refreshed and energized after 6 hours of deep, quality
sleep, while another will sleep lightly for 10 hours and wake up unrested and
tired.
The
key point is not how much you sleep but rather how well you
sleep.
I’ve
noticed this throughout the years while working with many people suffering
insomnia. I found, however, that almost everyone could easily train themselves
to fall into the deepest sleep and then sleep throughout the night without
problems.
This is a simple technique that anyone can
do and really doesn’t take any time to learn. If you’re need to sleep better, learn this simple deep sleep technique here…
Eliminate Insomnia -
When Lack of Sleep is Not a Problem
Attention: you are receiving this because,
weirdly enough, it’s actually sometimes healthier to get less sleep.
Yes, really. You’ve been told you need sleep. Lots of it.
And maybe you’ve struggled to fall asleep –
and you might be worried about what that means for your health.
Say
goodbye to 8! Several studies have shown that it is 7 hours not 8, that is
ideal sleep duration. A professor based in University of California tracked
data from about 1.1 million adults who participated in a cancer study.
Based
on his findings, those who slept less than 6.5 hours and those more than 7.4
hours appeared to have a higher mortality rate than those who slept between 6.5
to 7.4 hours.
Another
study published in the Sleep Medicine journal again showed that less than 8
hours of sleep seems to be good for ideal brain function. The sleep activity of
about 450 elderly women was analyzed with the help of a measuring device
attached to the wrist. After 10 years of analysis, it was found that sleeping
between 5 and 6.5 hours a day was the best in terms of lower mortality.
Still
not convinced?
A
neurological study studied the self-reported sleeping habits of 160,000
participants who took a spatial memory-based matching test and another 127,000
participants who took an arithmetic test. The performance in these tests seemed
to increase with higher sleep duration, but anything above 7 hours did not
result in any improvements. In fact, the longer the sleep duration was, the
greater was the decline in performance.
These
studies show us that we could probably reconsider our sleep duration. But
ideally, the way to go about with it is to test whether 7 hours of sleep works
well and then make it a habit.
After
all, the sleep needs of individuals vary! It is also difficult to overdose on
sleep because your body knows when it is enough.
But
perhaps you’re really struggling with insomnia, which is not fun at all.
Maybe it’s been a while since you’ve slept
soundly. But it can happen again. All you need is this proven method that’ll help eliminate your insomnia for good. Learn more here.
This post is from The
Insomnia and Stop Snoring Program offers a revolutionary new approach to help
people stop snoring. Snoring is not only disruptive to our partners, but it
poses health risks as well, especially for those folks who suffer from sleep
apnea.
Christian Goodman,
the creator of the program, has discovered that a selection of specific
exercises can actually correct the issues that lead to excessive snoring, and
help snorers and their bed mates get a better night’s sleep.
The program will
allow you to shake your pesky and unhealthy snoring habit using only easy to
perform natural exercises. No drugs, surgery, funky contraptions to sleep with,
hypnosis or any other invasive techniques. If you can spend 7 minutes per day
performing these exercises you can say goodbye to snoring for good.
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