How Much Sleep DO You Need A Night? [STUDY]
By
Dr. Scott Olson, ND
Posted November 16, 2022
I’m sure you know that getting enough sleep is good for you.
But what does that mean, exactly?
It’s always been hard to get a straight answer. Until now, that is.
Thanks to new research we have an answer to that question.
The newly published 25-year study compares the sleep habits of over 7,000 men and women 50 or older to the likelihood of them being diagnosed with a chronic disease. And the research reached some pretty surprising conclusions.
When study volunteers who slept five hours or fewer a night were compared to those who slept seven or more, they short sleepers were…
- 20 percent MORE likely to be diagnosed with a chronic disease such as heart disease, cancer, or diabetes
- 30 to 40 percent MORE likely to be diagnosed with TWO or more chronic diseases
The “five-or-fewer” sleepers were also 25 percent more likely to die from ANY cause throughout the study period. Which honestly is no surprise with such a steep rise in risk for chronic illnesses
If you’re one of those folks who doesn’t sleep well, you’re not alone. It’s a common problem, especially among older adults. In fact, experts estimate that 30 to 40 percent of seniors battle insomnia.
Getting five or fewer hours of shuteye a night puts you in the danger zone.
But you CAN fight back, starting with my 5 Tips for Peaceful Sleep…
- White noise: Many folks find using a fan or a white-noise generator helps them fall asleep faster and sleep more soundly. You’ll find a selection of white noise apps in your smartphone’s app store. Or you can buy a white-noise machine or small room fan.
- Be consistent: Try to go to bed and wake up around the same time every day. Establishing a schedule and sticking to it helps your body prepare for sleep.
- Use herbs at night: Many herbs can help you sleep, including chamomile, passionflower, hops, and valerian. You can take them as a tea or in supplement form.
- Pain: A common cause of sleeplessness in seniors is pain (back pain, arthritis, etc.). You can dial down the ache without resorting to harmful pain meds by using fish oil (EPA/DHA), turmeric, Boswellia, and other natural pain relievers.
- 5HTP: 5 hydroxytryptophan or 5HTP is a neurotransmitter or a brain chemical that helps improve mood by enhancing serotonin production. The neurotransmitter also helps to naturally increase melatonin in the body. Taking 5HTP has been proven to boost sleep quality, improve mood, decrease pain, and even improve digestion.
- Melatonin: Your brain produces the hormone melatonin in response to darkness. Melatonin helps prepare us for sleep. But exposure to bright lights and backlit computer screens can reduce our production of the hormone. Plus, we tend to produce less melatonin as we grow older. Melatonin supplements can help boost your levels again.
P.S. Researchers have found that this nighttime threat could DESTROY your blood sugar AND your sleep. Discover what it is… and what to do about it… here.
Source:
“Association of sleep duration at age 50, 60, and 70 years with risk of multimorbidity in the UK: 25-year follow-up of the Whitehall II cohort study.” PLOS Medicine, 2022; 19 (10): e1004109 DOI: 10.1371/journal.pmed.1004109
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
WARNING—Your Water Bottle Is Hiding a Disgusting Secret
Recently, a few people have asked me if it’s true that their water bottle has more germs than a toilet seat. It’s a shocking comparison that’ll make you think twice about everyday objects you use without much thought. So, is this claim true? Well, I must warn you that you might not like the answer…...
Research Reveals 3-for-1 Brain Protection "Checklist"
Age-related brain diseases—including stroke, dementia, and depression—threaten our quality of life. They can take the shine right out of your Golden Years. But you don’t have to take these threats lying down. While there are no guarantees in life, there are steps you can take to turn the odds in your favor—especially when it comes...
Mailbag: Your “Healthy Diet” Might Leave You Running on Empty
“Do supplements really work?” Hopeful Skeptic Hi Hopeful, That’s a fantastic question! It gets straight to the heart of a vital fact about human biology. Our bodies are incredible machines. But they don’t work in a vacuum. They require outside help to function. For example, they can’t manufacture most vitamins and minerals on their own....
Forgotten 80s Superfood Reemerges as Artery Superstar
Do you remember when vitamin E was the talk of the town? This common nutrient had a surge of popularity in the 80s and 90s. But now I can’t remember the last time I had a patient ask me about it. Well, it turns out this forgotten 80s superfood deserves another moment in the spotlight....
Strokes CAN Strike Twice—This Simple Fix Cuts Your Risk 20%
They say lightning never strikes twice in the same place. But that old adage couldn’t be further from the truth when it comes to strokes. If you’ve had a stroke, you might think you’re out of the woods once you recover. But the reality is far different… A comprehensive study published in JAMA revealed the...
Can Your Diet Defend Your Brain From Aging?
Our brains work hard every day, helping us solve problems, create memories, and connect with loved ones. But as we age, they face new challenges that can quietly chip away at our vitality. One of those challenges? The buildup of iron. Though iron is essential for many functions, too much can harm your brain, contributing...
Common Deficiency DOUBLES Risk of Your Body Attacking Itself
Most of us know vitamin D as the “sunshine vitamin.” And many think of it mainly for bone health as we age. But research now suggests that this nutrient may be just as crucial for supporting our immune system throughout life, beginning as early as childhood. In fact, a lack of vitamin D, especially in...
What Is a Healthy Night’s Sleep? Three Critical Criteria
We’ve all heard the advice about how important getting enough sleep is to your health. Heck, I have even given this advice countless times. But here’s what the so-called sleep experts aren’t telling you—that perfectly uninterrupted eight hours of sleep they keep preaching about? It’s a myth. In fact, if you wake up several times...
Can Your “Poop Schedule” Predict Disease?
We all do it. If you’re alive, you poop. Some of us are so regular that we could set a clock based on our bathroom habits. Others, not so much. And yet, talking about bowel movements remains one of those taboo topics. Even your doctor skims over it during your annual checkup! But the truth...
Mailbag: "Digestive Drama" Strikes MILLIONS Over 50
“As an older woman I’m noticing changes in my digestion. Why does it become more difficult to digest food as we get older?” —Grumbling Gut Age-related changes to digestion are common, and they don’t get talked about nearly enough. It seems our stomachs decide to alter the rules just when we’ve mastered the game of...