(NaturalHealth365)  It used to be that “burning the midnight oil” and being sleep-deprived was a badge of honor, a sort of bragging right among “busy” people trying to get ahead in life.  But science is catching up to all of us who used to proudly decry sleep.  Research reveals just how significant the health risks of chronic sleep deprivation are, especially if you’re already living with a health problem.

If you or a loved one has a chronic disease, prioritizing your sleep is one of the most important lifestyle changes you can make.  And if you struggle with falling or staying asleep (like many people do), keep reading for some natural sleeping tips.

Risk of death from stroke increased for people who sleep less than 5 hours per night, NEW study says

According to the National Health Council, 40% of Americans have at least one chronic illness like hypertension and diabetes.  And according to the Centers for Disease Control and Prevention (CDC), 1 in 3 of us aren’t getting enough sleep.  Knowing what we know about chronic sleep deprivation, we’re not surprised to hear of a significant correlation between these two concerning statistics.

Recent research, including findings from the INTERSTROKE study, has revealed alarming connections between sleep disturbances and the increased risk of acute stroke.  According to the study, individuals who sleep less than 5 hours or more than 9 hours face significantly higher risks of stroke.  Furthermore, symptoms like impaired sleep quality and sleep apnea have been linked to even greater odds of experiencing acute strokes.

This adds weight to previous studies, such as one published in the Journal of the American Heart Association, which shows that sleep deprivation, especially among individuals with chronic conditions like hypertension and diabetes, can increase the risk of death from stroke and heart disease.  The paper’s authors analyzed sleep laboratory data and the overall health status of more than 1,600 people from the Penn State Adult Cohort.

Don’t underestimate the healing power of a good night’s rest

Incredibly, they found that people with high blood pressure or type 2 diabetes who slept less than 6 hours per night were TWICE as likely to die of heart disease or stroke compared to people with the same health conditions but slept more (6 hours or more).

The data is clear:  just about everyone needs to get an average of 8 hours of sleep per night.  Of course, there’s always the exception.

But, for most people, it really is that important!  And it’s even more imperative for people with chronic illness, for whom “targeted treatments to lengthen sleep and improve their long‐term prognosis” may be beneficial, as the authors conclude.

Need better Zzz’s?  Most of us do – here are 5 natural sleeping tips to try

Research from scientists like Dr. Matthew Walker – author of Why We Sleep – suggests that a better night’s sleep doesn’t exactly “rest” with over-the-counter or prescription sleeping pills.  Such remedies can lead to poor sleep quality at best and dependency at worst.

So, what’s a tired person to do?  Try these five natural sleeping tips:

1. Commit to a regular schedule:  Go to bed at the same time every night and wake up at the same time every morning – even on weekends.  According to Dr. Walker, if you could only make one change to improve your sleep, this would be it.
2. Power down your electronic devices:  Staying plugged into televisions and cell phones late into the night can keep you up for two main reasons.  First, the stimulation can make it hard to relax.  Second, late-night exposure to bright lights – especially blue light – disrupts your body’s internal clock, aka its sleep-wake cycle.  So, go digital-free for at least an hour before bed and dim the lights in your house.
3. Create a relaxing bedtime routine:  Try a warm shower or bath about 90 minutes before bed, a guided meditation, journal writing, puzzling, reading – any nurturing and calming routine you can look forward to.
4. Opt for natural remedies:  Many substances found naturally in nature, like lemon balm, lavender, melatonin, chamomile tea, and passionflower, are shown by scientific and anecdotal evidence to help you relax, ease stress, and fall asleep/stay asleep more effectively.
5. Sleep in a pitch-dark and cool room:  Set your bedroom temperature as cool as possible – below 70 degrees Fahrenheit (about 21 °C) and remove or block any ambient light sources – blackout curtains work well.  Hint: do your children have nightlights in their room?  Consider removing them to improve their sleep, too!

Editor’s note: To dramatically limit your exposure to blue light (at night), try these blue light blocking glasses.  They are the best on the market and block out much more blue light vs. those less effective brands sold on Amazon.

Sources for this article include:

NIH.gov
Lifeextension.com
Nationalhealthcouncil.org
AHAjournals.org
Medicalnewstoday.com
Sleepfoundation.org