Increased Sleep

Increased Sleep: Overview

Getting adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.  Just like oxygen and water, sleep is an essential human need.

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Most people need 7 to 8 hours of sleep per night in order to function properly the next day, but many of us don't get that much.  Although the results of too little sleep may seem minor ("my brain is a bit fuzzy today because I haven't been sleeping much lately"), the impact on our overall health goes much deeper than that.  Many experts suspect that lack of sleep is, in fact, killing hundreds of millions of people.

Why it is Recommended

Sleep, along with diet and exercise, constitutes the very foundation of good health: if you sleep better, you will live better.

Instructions

Good sleep habits include:

  • Stick to a schedule
    Go to bed and wake up at the same time, every day of the week
  • Develop a relaxing bedtime ritual
    Avoid excitement and bright lights before going to bed
  • Limit naps
    Don't nap longer than 30 minutes, especially if you have trouble sleeping at night
  • Create the right environment
    Sleep in a cool, quiet, dark room; wear earplugs or eyeshades if necessary
  • Use quality bedding
    A comfortable, supportive, clean mattress and pillow(s) is essential
  • Avoid stress before sleep
    Save scary movies, strenuous exercise and serious family arguments for daytime
  • Limit sleep disruptors
    Alcohol, tobacco, caffeine, big meals, and spicy meals can disrupt sleep
  • Don't lie awake in bed
    If you can't sleep within half an hour, do something else until you feel tired
  • Exercise
    Engage in 20-30 minutes of exercise at least three days a week, but not too close to bedtime
  • Wind your body clock
    Avoid bright lights at night and expose yourself to sunlight during daytime
  • Reserve your bed for sleep and sex
    Enjoy television and other activities elsewhere

On This Page

Increased Sleep:

Increased Sleep can help with the following:

Circulation

Coronary Disease / Heart Attack

Getting less than six hours' sleep each night doubles the chance of dying from a heart attack or stroke for those at risk.

Stroke

Getting less than six hours' sleep each night doubles the chance of dying from a heart attack or stroke for those at risk.

Diet

Carbohydrate Craving

Get enough sleep.  When the body and mind are well-rested, cravings for carbohydrates often vanish.

Habits

Lack of Sleep

By ensuring that you have about 7-8 hours' sleep a night, you will protect your future health and reduce the risk of developing various chronic illnesses.

Hormones

Low Melatonin Level

Regular and adequate sleep is the major controlling factor in maintaining normal melatonin levels.

Mental

Poor Memory

Sleep and rest is a simple remedy for memory loss that is caused by lack of sleep or fatigue due to over-work.

Metabolic

Susceptibility To Hangovers

A few hours of sleep can work miracles.  Don't drive until you have fully recovered.  Just because you've slept after a drinking session doesn't mean you're sober.  Nothing can speed alcohol out of the body so don't kid yourself that a strong coffee will do it (it's more likely just to help replenish a little fluid).

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KEY

Moderately useful: often helps with
Moderately useful:
often helps with
Very useful: is highly recommended for
Very useful:
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