🌿 Kindness - Spreading Goodness And Kindness To The World
  • Kindness
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  • Acts of Kindness
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  • Simple Act of Kindness
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  • Believe in Good
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  • ​Message to the People
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  • Light for the World
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  • 🌿 🌿 🌿 🌿 🌿 🌿 🌿
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  • Lifetime Wisdom
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  • 🌿 🌿 🌿 🌿 🌿 🌿 🌿
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  • The Common Cold
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  • Most Harmful in Food
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  • Fat & Sugar Do Not Mix
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  • The Miracle of Coffee
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  • The Brain on Cannabis
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  • Marijuana Use
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  • 🌿 🌿 🌿 🌿 🌿 🌿 🌿
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  • Save Your Tonsils
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  • Food for Aging
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  • Green for Life
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  • Hot Water Cure
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  • Protect Your Teeth
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  • Why People are Sick
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  • Healing for the Sick
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  • Protect Your Eyesight
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  • Heal Eye Problems
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  • Mucusless Diet
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  • Not Stored in Fridge
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  • Natural Remedies
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  • The Danger of Wireless
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  • Books You Need in Life
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  • AGNI the General
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  • Cancer
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  • Cancer Heals - 48 Hrs.
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  • Dr. Null and Dr. Lodi
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  • Toxic Laundry
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  • Drinking With Meals
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  • 🌿 L O S E W E I G H T
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  • How to Lose Weight
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  • Lose Weight / 2
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  • Pure and Simple / 1
  • Pure and Simple / 2
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • Food Combining
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  • Fat and Sugar
  • 80 - 10 - 10 Diet
  • Danger of Sugar & Fat
  • Help for PCOS
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  • 🌿 O I L
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  • Stop Heating Oil
  • Cooking Without Oil
  • Olive Oil is Bad for You
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  • World Health Retreats
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • Avoid Natural Flavors
  • GMO Food
  • Glyphosate
  • H2o / Sodium Fluoride
  • Poison of the Century
  • Silent Killer / MSG
  • Sugar / Bitter Truth
  • Sore Throat - Use Zink
  • Vitamin D
  • 5 LOX - Lethal Enzyme
  • What are Prions?
  • Worst Ingredient ...
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  • Funny French Videos
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  • What is GcMAF?
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  • End of Mental Illness
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  • Extremely Dangerous
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  • World's 6 Best Doctors
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  • Autoimmune Disease
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  • Benefits of Oranges
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  • Miracle of Cucumber
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  • DHA Deficiency
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  • Danger of Vinegar
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  • Extremely ​Toxic
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  • What are Lectins?
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  • How to Make Kefir
  • Coconut Kefir
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • Global Intoxication
  • Suicide Cult
  • Snitch Culture
  • The Hidden Truth
  • War Against Marriage
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  • What is a Virus?
  • Dr. Lanka - VIRUS
  • Dr. Lenkei - The Virus
  • AN URGENT VIDEO!
  • The mRNA Vaccination
  • This is Not a Vaccine
  • Science
  • The Invisible Rainbow
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • 🌿 J U I C I N G
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  • Celery Juice
  • Medical Medium
  • Medical Medium Book
  • The Miracle of Juicing
  • Juicers / Blenders
  • Juicing - Jay Cordich
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • Linus Paulig
  • Vitamin C
  • Cancer & Vitamin C
  • Dr. Hoffer's Vitamins
  • 6000 x Vitamin C
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  • Astaxanthin
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  • Truth About Cancer
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  • Danger of PLASTIC
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  • Unsafe at Any Meal
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  • Hybrid Foods
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  • Health Videos
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  • MMS
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  • Coffee /Alcohol / Brain
  • Coffee / Deadly Poison
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  • Coca Cola and Soda
  • The Result of Cooking
  • McVegan Burger
  • Avoid Alzheimer
  • Alzheimer's and Prion
  • Worse Than Cigarettes
  • Everyone is Allergic
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  • Iridology
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  • Uplifting Music
  • The Best of Kuranesh
  • The Habit
  • Friend of the Animals
  • Just a Mother
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  • Bio Superfood
  • Power of Q 96
  • What the Health
  • Bragg Aminos / Poison
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  • Super Nutrition
  • Banana / Miracle Fruit
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  • Cure for Headache
  • Diet for Acne
  • High Doses / Vitamin D
  • Research on Aging
  • Repair Your DNA
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  • Cure for Mental Illness
  • Mental Health
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  • The Story of My Life
  • The Tombstone
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  • Grandfather's Wisdom
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  • 🌿 D I A B E T E S
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  • Reverse Diabetes
  • Nutrition for Diabetes
  • What to Eat / Diabetes
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  • 🌿 B E A U T I E S
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  • Beauty of Character
  • Beauty of Children
  • Beauty of Kindness
  • Beauty of Women
  • The Beauty of Man
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  • Beauty of Animals
  • Beauty of Clouds
  • Beauty of Birds
  • Beauty of Desert
  • Beauty of Macro
  • Beauty of Winter
  • Beauty of Flowers
  • Unique Flowers
  • Poems
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  • 🌿 K I N D N E S S
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  • Kindness & Gratitude
  • Kindness & Swearing
  • Kindness & Generosity
  • Kindness / Individuality
  • Kindness & Happiness
  • Kindness and Freedom
  • Kindness & Love
  • Kindness in SPAIN
  • Kindness Quotations
  • Fairy Magic Songs
  • Just Play a Song
  • No Negative People
  • Paradox of Our Age
  • A Film for Peace
  • A Revolutionary Idea
  • Behind ​Pornography
  • Book of Kindness
  • Letter of Love
  • Libertà
  • Money and People
  • Poverty
  • Prayer for My Children
  • Videos on Kindness
  • Radiation of Kindness
  • Why Walk We Can Fly
  • Who Will Dare to Love
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  • Message of Peace
  • 365 Days for Travelers
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  • Homeless
  • Need or Greed
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  • Courageous Woman
  • Food of Kindness
  • Kindness Only
  • Universal Quotes Facts
  • Signs of the Times
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  • Divorce and Children
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  • 🌿 H A P P I N E S S
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  • Ho'oponopono
  • Key to Happiness
  • Happiness and Peace
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  • Happy Place on Earth
  • Happy Place on Earth 2
  • Trap of Materialism
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  • 🌿 H E A L T H
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  • 🌿 M O V I E S
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  • Our Daily Poison
  • Earthling
  • Food Inc. / Cowspiracy
  • Food Matters
  • Forks Over Knife
  • Health Videos
  • Thrive / Full Movie
  • Origins Movie
  • Powerful Speech
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  • Film About Life
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  • 🌿 C A N C E R
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  • Cure Cancer
  • Cure with Wheatgrass
  • Cancer... / Dr. Circus
  • Cancer Risk / At Home
  • Cancer & Vitamin C
  • Dr. Leonard Caldwel
  • Ginger & Cancer
  • Hot Dog = Cancer
  • Potato Chips
  • Thyme / Chamomile
  • 7 Top Cancer Foods
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  • Truth About Cancer
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  • 🌿 G R A S S / C U R E
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  • Miracle of Wheatgrass
  • 50 Reasons
  • Super Food Living
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  • 🌿 M A G I C A L
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  • 🌿 M A R K U S
  • R O T H K R A N Z
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  • Magical Recipe
  • Incredible P I Z Z A
  • Loose Weight / Markus
  • Heal Your Face
  • Heal Yourself 101
  • Edible Weeds
  • Raw Food Ideas
  • Miracles
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  • 🌿 H O W - T O
  • L O S E - W E I G H T
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  • How to Lose Weight
  • Loose Weight / Markus
  • Raw Food / Works
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  • World Peace Diet
  • The 80 - 10 - 10 Diet
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  • 🌿 W O R S T F O O D
  • 🌿 W H E A T / E T C .
  • G L U T E N F R E E
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  • Bread
  • Gluten Brain
  • Extreme Dangers
  • Food for Faster Aging
  • Is Wheat Poison?
  • Is Quinoa Gluten Free?
  • Is Corn Gluten-Free?
  • Leaky Guts Syndrome
  • Mental Health / Gluten
  • No Starch for Infants
  • Rice / High in Arsenic
  • Wheat Belly
  • Dark Side of Wheat
  • Worst Food # 1
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  • 🌿 R A W - F O O D
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  • Raw Food
  • Fully Raw Videos
  • Green Smoothies
  • Garden Diet
  • Raw Food Recipes
  • Goldenseal
  • Deception / Raw Juice
  • Naked Juice
  • Most Pesticides Food
  • Real Raw Food Canada
  • Tanny Raw
  • 30 x Nutrition
  • 10 Healthiest Fruits
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  • Avoid Acidity
  • Best Papaya
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  • 🌿 G R E E N - T H E
  • M I R A C L E - F O O D
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  • Green Smoothies
  • Green Smoothies / 2
  • Red Malabar Spinach
  • Is Kale a Miracle Food?
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  • 🌿 R E T R E A T S
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  • Puerto Rico - Healing
  • ECUADOR Paradise
  • Garden of Healing
  • Eden Home Resort
  • Raw Retreat Costa Rica
  • Rancho La Puerta
  • Dr. Sebi's Healing
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  • 🌿 C O F F E E
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  • Dr. Amen on Coffee
  • Dangers of Coffee
  • Side Effects of Coffee
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  • 🌿 C A C A O
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  • Dangers of Cacao
  • Cacao / 2
  • Carob
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  • 🌿 S U N L I G H T
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  • Sunlight the Miracle
  • Sungazing
  • Sunlight by Dr. Kime
  • Solar Civilization
  • Sunlight / Sungazing
  • Sabiduria Cosmica
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  • 🌿 M E A T
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  • Meat
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  • Five Poison in Meat
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  • Avoid Some Fish
  • Chicken
  • Food Inc.
  • A Powerful Speech
  • Hot Dog = Cancer
  • Meat of the Future
  • Beyond Vegetarianism
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  • 🌿 F A S T F O O D
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  • Extremely ​Toxic
  • Fast Food
  • Children & Junk Food
  • Fast Food Poison
  • French Fries
  • Is Subway Real Food?
  • McDonald”s Food USA
  • Mockery of Humanity
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  • 🌿 G M O
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  • What is GMO Food?
  • Glyphosate
  • Glyphosate News
  • GMO News
  • GMO and the DNA
  • 20 GMO Food
  • GMO Products
  • 1000 X Toxic
  • Please Wake Up!
  • Against Humanity
  • GMO Bans and Laws
  • GMO Corn
  • GMO & Russia
  • GMO Linked to Gluten
  • Health Ranger
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  • 🌿 A L U M I N U M
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  • Dark Side of Aluminum
  • Aluminum / Autism
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  • 🌿 C O O K W A R E
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  • Aluminum Cookware
  • Cookwares Danger
  • Crock Pots
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  • 🌿 G E O
  • E N G I N E E R I N G
  • C H E M T R A I L
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  • Reasons Behind
  • Geo Engineering / 1
  • Geo Engineering / 2
  • Geo Engineering / 3
  • Complete Theory
  • Climate Control
  • Chemtrail Material
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  • What Chemtrails Are
  • Vaccines / Chemtrails
  • Chemtrail Protection
  • Engineered Drought
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  • 🌿 S O L U T I O N
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  • Solution for Chemtrail
  • Population Control
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  • 🌿 M O R G E L L O N S
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  • Morgellons Disease
  • Morgellons / 2
  • Old Age
  • Harald Kautz - Vella
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  • 🌿 A R T I F I C I A L
  • I N T E L L I G E N C E
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  • Artificial Intelligence
  • Artificial Intelligence II
  • Black Goo
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  • 🌿 R A D I A T I O N
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  • 5G Cell Phone Dangers
  • Radiation
  • Radiation / West Coast
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  • 🌿 O R G A N I C
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  • Go Organic
  • Eating Organic
  • Culinary Nightmares
  • Eating Healthy / Mental
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  • 🌿 A V O C A D O
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  • Miracle of Avocado
  • Avocado / 2
  • Avocado SEED
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  • 🌿 C O C O N U T
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  • Miracle of Coconut
  • For Dental Health / 1
  • For Dental Health / 2
  • Why Palm Sugar?
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  • 🌿 M I R A C L E
  • F O O D
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  • Green Smoothies
  • Miracle of Greens
  • Miracle of Wheatgrass
  • Miracle of Wild Green
  • Is Kale a Miracle Food?
  • Miracle of Alfalfa
  • Miracle Root / Beet
  • Miracle of Cherry
  • Miracle of Fulvic Acid
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  • How to Make Kefir
  • Miracle Goat Milk
  • Miracle of Lemon
  • Walnut
  • 5 "Careful" Super Food
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  • 🌿 B A N A N A
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  • Miracle of Banana
  • Banana / Loose Weight
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  • 🌿 A L O E - V E R A
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  • Aloe Vera
  • Aloe Vera / 2
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  • 🌿 T O B A C C O
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  • Organic Tobacco
  • Cigarette Additives
  • Eating vs. Smoking
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  • 🌿 F R E E B O O K S
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  • Dr. Shelton / Free PDF
  • Books on Health
  • Tissue Cleaning
  • Diet by Design
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  • Anastasia
  • I Ching Book
  • Napoleon Hill
  • The Power of Now
  • The Power of Now / 2
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  • 🌿 H E A L T H
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  • Calm Nerves
  • Diet in Few Words
  • DOLLAR Stores ?
  • Canola Oil / Facts
  • Food for the Eye
  • Mitochondria
  • Moringa / Super Food
  • Natural Cures
  • Organic Sulfur
  • Sunlight
  • The Silent Ecocide
  • 92 Side Effects
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  • I M M U N I Z A T I O N
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  • Immunization
  • History of Medication
  • Untold Horrors
  • Vaccines / Chemtrails
  • Vaccination Via Air
  • Vaxxed
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  • 🌿 S. F L U O R I D E
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  • H2o / Sodium Fluoride
  • Sodium Fluoride / 2
  • Sodium Fluoride / 3
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  • 🌿 W A T E R
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  • Alkaline Water
  • Test for Fluoride
  • H2o Alkalinity
  • H2o Ionizers
  • How to Mineralize H2o
  • Fluoride Toxicity
  • Plastic Bottles & BPA
  • H2O / Empty Stomach
  • What Water to Drink
  • Water & Lemon Juice
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  • 🌿 C O C A - C O L A
  • S O D A S
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  • Coca Cola and Soda
  • Red Bull etc.
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  • 🌿 S U G A R
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  • Sugar / Bitter Truth
  • Aspartame
  • Aspartame Poisoning
  • Cancer Risk to Millions
  • Erythritol / Sugar
  • Honey
  • Maple Sugar
  • Molasses
  • Why Palm Sugar?
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  • 🌿 D E T O X
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  • Liver & Kidney Cleanse
  • Tissue Cleaning
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  • 🌿 A S T H M A
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  • Asthma
  • Breathing
  • Replace Prednison
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  • 🌿 H E A L I N G
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  • Alzheimer, Arthritis / 1
  • Arthritis / 2
  • Food for Inflammation
  • Ear Infection
  • Heartburn
  • Irritable B. Syndrom
  • Prions & Alzheimer
  • Shingles
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  • 🌿 D E N T I S T R Y
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  • Dental Health / 1
  • Dental Health / 2
  • Magnesium for Teeth
  • Root Canal
  • Toxic Teeth
  • What is Wrong
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  • 🌿 D A N G E R S
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  • Dangers of Cocoa
  • Danger of Grapes / 1
  • Dangers of Microwave
  • Dangers of Night Shade
  • Dangers of Salt
  • Potato
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  • Dangers of Soy
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  • Grapefruit/Medication
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  • Onion Toxicity
  • Toxic Garlic
  • 10 Top Poisonous Food
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  • 🌿 M I L K
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  • Truth about Milk
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  • 🌿 T O X I C F O O D
  • A D D I T I V E
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  • Our Daily Poison
  • Toxic Food Additives
  • Toxic Pizza
  • Pesticide in Citrus
  • Poison on Your Platter
  • Toxic Light Bulbs
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  • 🌿 W E L L N E S S
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  • Iridology
  • Maggot Therapy
  • Stool Examination
  • Over 1000
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  • 🌿 C O S M E T I C S
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  • Dangers of Make-Up / 1
  • Dangers of Make-Up / 2
  • Natural Cosmetics
  • Toxic Cosmetics
  • Heal Your Face
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  • 🌿 C H I L D R E N
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  • Dr. Mendelson
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  • 🌿 MENTAL - HEALTH
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  • 🌿 MIRACLE of NIACIN
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  • Dr. D. G. Amen Clinic
  • Niacin / Mental Illness
  • Niacin / Vitamin B3
  • Niacin Deficency
  • Schizophrenia
  • Real Story of Niacin
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  • Lithium Orotate
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  • Anxiety
  • Anxiety / 2
  • Can Autism Be Cured
  • Gut and Mental Illness
  • Heal Depression
  • Help for Mental Illness
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  • Dr. Abram Hoffer
  • Dr. Hoffer's Vitamins
  • Dr. Andrew Saul Videos
  • Shocking Effects
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  • Mental Health / Gluten
  • Mental Health & Wheat
  • Medication Withdrawal
  • List of SSRI Medication
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  • 🌿 V I T A M I N S
  • M I N E R A L S
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  • Ascorbic Acid / Avoid It
  • Calcium Supplement
  • Vitamin C
  • Vitamin K2
  • Vitamin D / Grounded
  • Magnesium / 1
  • Magnesium / 2
  • Niacin / Vitamin B3
  • Niacin Deficency
  • Niacin / Mental Illness
  • Selenium
  • Real Story of Niacin
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  • 🌿 E X E R C I S E
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  • Benefits of Trampoline
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  • 🌿 G A R D E N I N G
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  • Starvation is Over
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  • Back to Eden
  • Better than Organic
  • Organic Gardening
  • Secret of Eldorado
  • $300 Greenhouse
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  • 🌿 G E N E R A L
  • I N F O R M A T I O N
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  • Paul Harvey / 1965
  • Art
  • Charlotte Iserbyt
  • Educational / Hand
  • Free Energy
  • Food Contains Nanite
  • Golden Ratio
  • Fibonacci Numbers
  • How to Tip
  • Home Sweet Home
  • How to Grow Rich
  • Hunza People
  • Ice Cube Effect
  • Kellogg
  • Kundalini Rising
  • Long Hair
  • More Than Reality
  • Sad Story
  • The Universe
  • Valhalla Culture
  • World Toughest Job
  • 8 Toxic People
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  • No More Prednison
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  • 🌿 F L O W E R S
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  • Flowers Unimaginable
  • Rózsa Özön
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  • 🌿 M U S I C
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  • Panflute Collection
  • Around the World
  • Beauty of Music
  • Carlo Gallozzi - Music
  • Child / Anak
  • Encouragement
  • Kitaro - Music
  • Libertà - Italian
  • Lona - Music
  • Michele Ippolito
  • Music
  • Music for Anxiety
  • Music 2 / Beethoven
  • Secret Garden - Music
  • Miel de Booton / Music
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  • Andreea Petcu - Music
  • Michel Pépé
  • Steve McDonald
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  • 🌿 H I S T O R Y
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  • Ancient Mystery
  • Chinese Wisdom
  • Dragonology
  • The Future
  • The Great Controversy
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  • 🌿 I N T E R V I E W S
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  • Simon Parkes
  • Harald Kautz - Vella
  • Harald Kautz - Vella / 2
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  • 🌿 ENTERTAINMENT
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  • Entertaining Videos
  • Humorous
  • Talent Shows
  • Treasures of Info.
  • The Snake
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  • Consciousness
  • Freedom of Speech
  • Law of Attraction
  • Simple Truth Movies
  • 45 Wisdom for Man
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  • Mucusless Diet
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  • 🌿 P R O B I O T I C
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  • Coconut Yoghurt
  • Cultured Food Life
  • Probiotic / BB 536
  • How to / Kombutcha
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  • 🌿 K E F I R
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  • History of Kefir
  • The Value of Kefir
  • How to Make Kefir - 2
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  • Sun Light Lamp
  • Sleeping
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  • Dr. Mercola
  • Green Med Info
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  • Clean Your Arteries
  • Clean the Mercury
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  • Calcium Removal
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  • 🌿 A N T I - A G I N G
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  • Secret of Long Life
  • Anti Aging Diet
  • Elder Action
  • Inflammation of Aging
  • Telomere / Anti Aging
  • Young Again
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  • Monoatomic Gold
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  • Senior Discount
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  • 🌿 MISCELLANEOUS
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  • Age of Treason
  • Articles / Whole Food
  • Chia Seed
  • Contaminated
  • Doctor Yourself . Com
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  • Epson Salt
  • FODMAP Food List
  • For Beautiful Hair
  • Heal Gout Naturally
  • Health Science
  • Iodine
  • Iron Absorption
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  • Miracle Treasure Book
  • Pictures With Meanings
  • Points of Diseases
  • Rice / Tomato / Potato
  • Rife Machine
  • Today's Worst Disease
  • Future Vaccination
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  • 🌿 M I X E D / I N F O
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  • Food Craving
  • Friends
  • Frequency 432 Hz
  • Hydrogen Peroxid
  • Improve Your Vision
  • Improve Your Vision /2
  • Books
  • How to Make Oetmeal
  • STEVIA DANGER
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  • Life Expectancy Test
  • Carl Blechen
  • Never Buy New Battery
  • Something Deadly
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  • 🌿 B E A U T I F U L
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  • Beauty of Trees
  • Beauty of Nature
  • Nature Videos
  • Unique Pictures
  • Unusual Pictures
  • Act of Kindness
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  • How to Stop Bed Bugs
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  • Lou Corona
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  • Anti Inflamatory
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  • Aloe Vera for Cancer
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  • Craiglist Check Scam
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  • Legal Shield
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  • Bentonite Clay
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  • Niner Simeon
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  • Colors
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  • GMO Potatoe Alert
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  • Amazing Result of C60
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  • Target is Humanity
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  • Surviving in Russia
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  • Meridian
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  • Danger of Products
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  • Pelvic Prolapse
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http://articles.mercola.com/sites/articles/archive/2015/12/10/dangers-sleeping-too-much.aspx?e_cid=20151210Z1_DNL_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20151210Z1&et_cid=DM92111&et_rid=1257762047
Story at-a-glance 
  • Seniors who regularly slept more than eight hours per night had a 46 percent increased risk of stroke compared to those who slept between six and eight hours per night
  • Other health effects associated with consistently sleeping too much include depression, diabetes, weight gain, headaches, heart problems, a decline in brain health, and premature death
  • To maintain healthy master clock timing, get bright outdoor light exposure during the day. This helps anchor your circadian rhythm so that light at night has less of an ability to disrupt your biological clocks
_______________________________________________________________________________
The Dangers of Sleeping Too Much
​

| Disponible en Español

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By Dr. Mercola

Sleep is such an important part of your overall health that no amount of healthful food and exercise can counteract the ill effects of poor sleeping habits. 

Researchers have linked poor sleep to a number of ailments, from short-term memory loss and behavioral problems, to weight gain, diabetes, and even increased risk of cancer, just to mention a few.
  

Yet while most of the literature emphasizes the ramifications of insufficient sleep, research shows too much sleep isn’t good either.1 Studies have linked excessive sleep to health risks ranging from depression to an increased risk for stroke, just to name a few.

There is, it appears, a “Goldilocks zone” when it comes to sleep. 

After reviewing more than 300 studies to ascertain how many hours of sleep most people need to maintain good health, the panel of experts concluded that most adults need seven to nine hours, or right around eight hours, of sleep each night. 

Studies suggest consistently sleeping less than eight hours, and more than nine — with the exception of children and teens — is associated with health risks.

(To see the sleep recommendations for all age categories, please see my previous article, How Much Sleep Is "Enough"?)


Sleeping More Than Eight Hours May Increase Stroke Risk in

Seniors


According to one of the most recent analyses,2 seniors who regularly slept more than eight hours per night had a 46 percent increased risk of stroke compared to those who slept between six and eight hours per night.

Interestingly, those whose sleep pattern changed over the nearly decade-long study, going from sleeping less than six hours to sleeping for more than eight hours per night, had about four times higher risk of stroke compared to those whose sleep remained consistently average throughout.
The cause for these findings, however, is still unclear.

As reported by CBS News:3
​

“[T]he researchers don’t know if the long sleep is a cause, consequence, or early warning sign of declining brain health. After reviewing previous research on the possible link between sleep and stroke risk, they said they only found an association that they can’t explain.”

The answer is not to cut sleep, as getting inadequate sleep can have serious health consequences. However, if you notice that you need more sleep than normal, you’d be wise to evaluate your lifestyle, and make some healthy changes there.
 

Most researchers agree that excessive sleep tends to indicate an underlying health condition.
Dr. Alberto Ramos, who wrote an accompanying editorial to this study suggests long sleepers (i.e. those who sleep more than nine hours a night) would be wise to “monitor their lifestyle, eating a healthy diet and exercising regularly,” adding that: 

“Adults over the age of 60 or 65 who notice they are sleeping more should make sure their cardiovascular risk factors such as blood pressure and cholesterol are under control.”

Seven Health Risks Associated with Sleeping Too Much

Besides suggesting that you may be at an increased risk for stroke, consistently logging more than nine hours has been associated with a number of other health hazards as well, including the following:4,5

Depression 

A genetic study6,7 involving adult twins found those who slept between seven and nine hours per night had a 27 percent “total heritability” of depressive symptoms.

Among those who slept 10 hours per night, the genetic influence on depressive symptoms rose to 49 percent. According to the authors:

“Results suggest that sleep durations outside the normal range increase the genetic risk for depressive symptoms.” 

Other research conducted by the U.S. Centers for Disease Control and Prevention found that long sleepers reported mental distress more frequently than those getting a normal amount of sleep. 

DiabetesSleep deprivation can quickly impair your insulin sensitivity and lead to insulin resistance — a precursor to type 2 diabetes.

But too much sleep can have a similar impact. 

One Canadian study8 found that those who slept more than eight hours a night were twice as likely to develop type 2 diabetes over the next six years, compared to those who slept between seven and eight hours. 


Weight gain

Weight gain is another health consequence typically associated with lack of sleep, but excessive sleep can wreak similar havoc. 

In the Canadian study mentioned above, those who slept 10 hours a night were 25 percent more likely to gain 5 kilos (kg) over the course of six years compared to those who slept less.

According to the authors, the results “emphasize the need to add sleep duration to the panel of determinants that contribute to weight gain and obesity.”


Heart problemsHeart problems such as angina (chest pain associated with heart disease) are also associated with excessively long sleep cycles.

For example, one study9 found that sleeping for more than eight hours a night doubled the risk of angina.


Memory loss and declined brain functionA 14-year long study involving women found that long sleepers suffered more rapid brain aging. 

Overall, they were mentally two years “older” compared to those who got seven to eight hours per night.

Another study10 found similar results. Here, men and women in their 60s and 70s who slept nine hours or more each night had a more rapid decline in their cognitive function than those who sleep between six and eight hours.

While scores of cognitive function declined across the board, regardless of how much or little sleep they got over the three-year study, the long sleepers (nine or more hrs./night) had nearly double the amount of cognitive decline as the normal sleepers six to eight hrs./night).

This decline is often seen in mild cognitive impairment, which is a risk factor for dementia. 

HeadachesHeadaches and migraines can be triggered by excessive sleep.

While the cause is undetermined, one theory is that it has to do with fluctuating neurotransmitter levels. 

Premature deathA meta-analysis of 16 different studies involving nearly 1.4 million study participants found that both long and short sleepers had an increased risk of dying, from any cause.

Sleeping more than eight hours was associated with a 1.3 times greater risk of all-cause mortality. 


Daylight Helps Anchor Your Circadian Rhythms
 

While it may not be immediately obvious as to why, light is actually a crucial component of sleep. I highly recommend listening to biomedical science researcher Rhonda Patrick’s hour-long interview with Dan Pardi above to learn more about this. Pardi does research work with the Behavioral Sciences Department at Stanford University and the Departments of Neurology and Endocrinology at Leiden University in the Netherlands.

In this interview, he explains the circadian rhythm of sleep, and how it impacts your health, brain detoxification, memory, obesity, and more — and the role of light.
 

One of the reasons why so many people struggle with poor sleep is due to the prevalence of unnatural lighting environments. When you spend the majority of your day in a windowless office and your evenings in rooms bathed in artificial light, your brain struggles to determine what time it is. Sleep dysfunctions such as insomnia can easily result.
 

The reason why natural sunlight is so important is because it serves as the major synchronizer of the master clock inside your brain — a group of cells called the suprachiasmatic nuclei (SCN). As a group, these nuclei synchronize to the light-dark cycle of your environment when light enters your eye. You also have other biological clocks throughout your body, which are synchronized to this master clock. 

So synchronization is taking place on two levels. First, your master clock synchronizes to your environment, and then your body synchronizes with your master clock.

In terms of practical advice to help you maintain healthy master clock timing, you want to get bright light exposure during the day. Many indoor environments simply aren't intense enough to do the job well. So-called "anchor light" anchors your rhythm, causing it to be less fragile, so that light at night has less of an ability to shift your rhythm. 

As for how much light exposure you need, Pardi says the first 30 to 60 minutes of outdoor light exposure creates about 80 percent of the anchoring effect. This means that even just going outside for half an hour at lunch time can provide you with the majority of anchoring light you need to maintain a healthy circadian rhythm. The ideal time to go outdoors is right around solar noon but any time during daylight hours is useful. 

Artificial Lighting Desynchronizes Your Biological Clocks

In the non-artificial light environment of our historical past, people experienced greater light exposure during the day, between sunrise and sunset, than most people do today. With the advent of artificial lights and lighted electronic gadgets such as TVs and computers, we are now exposed to a lot more light over any given 24-hour period, and a lot less darkness, than our forebears.
 

In terms of light intensity, outdoor light is far more intense than indoor light. Light intensity is measured in lux units, and on any given day, the outdoor lux units will be around 100,000 at noon. Indoors, the typical average is somewhere between 100 to 2,000 lux units — basically two orders of magnitude less.

The combination of light deficiency during the day and excessive light exposure at night creates a very novel situation for your internal time keeping and biological pace setting mechanisms, causing your biological clocks to get out of sync. 

The consequences of asynchronized or mistimed (out-of-sync) circadian rhythms include alterations in physiological and cellular functions, behavior, cognition, and mood. Shift workers, for example, are known to have four- to five-folds higher rates of cancer than the average population. They also have higher rates of obesity and diabetes.

But you don’t have to be a classic shift worker to increase your risk for these conditions. Simply being indoors all day and working on your computer or watching TV late into the evening can cause similar disruptions in your circadian rhythms. 

Avoid Light Exposure Before Bedtime 

The hormone melatonin acts as a marker for biological timing, meaning it influences what time of day or night your body thinks it is, regardless of what time the clock says. As darkness sets in, and less light hits your eyes, your melatonin production increases. In addition to making you feel mildly sleepy, its primary function is to message all the biological clocks synchronizing to your master clock that “it is now nighttime; start performing nighttime activities.”

While some activities are shut down, others are activated. 

As mentioned in the featured interview, melatonin also controls over 500 genes — including genes involved in angiogenesis, the process of growing blood vessels to feed tumor growth — so it’s very important for health and basic biological functioning, and it’s entirely regulated by environmental light conditions. This really tells us something about the importance of living as closely in tune with the environmental cycle of day and night as possible. 

Somewhere between 50 to 1,000 lux is the activation range within which light will begin to suppress melatonin production, which instructs the biological clocks to perform daytime activities and maintain wakefulness. Were you to live in the wilderness without artificial lighting, you’d automatically get progressively sleepier as soon as the sun sets, and would wake with the rise of the sun. 

Since melatonin is a regulator of your sleep cycle, when it is suppressed, there is less stimulation to promote sleepiness at a healthy bedtime. This contributes to people staying up later and missing valuable sleep. One 2011 study11 compared daily melatonin profiles in individuals staying in room light (<200 lux) versus dim light (<3 lux).

Results showed that, compared with dim light, exposure to room light before bedtime suppressed melatonin in 99 percent of individuals, and shortened the time period when the body has an elevated melatonin level by about 90 minutes. 

That’s an hour and a half of tossing and turning in bed, unable to fall asleep. The authors concluded that:“[C]hronically exposing oneself to electrical lighting in the late evening disrupts melatonin signaling and could therefore potentially impact sleep, thermoregulation, blood pressure, and glucose homeostasis."

How to Support Your Circadian Rhythm and Sleep Better for

Optimal Health


Even minor adjustments to your daily routine and sleeping area can go a long way to ensure uninterrupted, restful sleep and, thereby, better health. I suggest you read through my full set of 33 healthy sleep guidelines for all of the details, but to start, consider implementing the following changes to ensure more high quality shut-eye:

Avoid watching TV or using your computer in the evening, 

at least an hour or so before going to bed


These devices emit blue light, which tricks your brain into thinking it's still daytime. Normally, your brain starts secreting melatonin between 9 and 10 pm, and these devices emit light that may stifle that process.

You can also download a free application called F.lux that automatically dims your monitor or screens in the evening, which can help lessen the adverse effects if you have to use them in the evening.


Get some sun in the morning, and at least 30 minutes of BRIGHT sun exposure mid-day

Your circadian system needs bright light to reset itself.

Ten to 15 minutes of morning sunlight will send a strong message to your internal clock that day has arrived, making it less likely to be confused by weaker light signals during the night.

Also, if you work indoors, make a point to get outdoors for at least a total of 30 to 60 minutes during the brightest portion of the day.


Sleep in a dark room

Even the slightest bit of light in your bedroom can disrupt your body’s clock and your pineal gland's melatonin production. I recommend covering your windows with drapes or blackout shades, or using an eye mask.

Install a low-wattage yellow, orange, or red light bulb if you need a source of light for navigation at night

Light in these bandwidths does not shut down melatonin production in the way that white and blue bandwidth light does. Salt lamps are handy for this purpose.

Keep the temperature in your bedroom below 70 degrees FStudies show that the optimal room temperature for sleepis between 60 to 68 degrees F.

Take a hot bath 90 to 120 minutes before bedtime
This increases your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you are ready to sleep.

Avoid electromagnetic fields (EMFs) in your bedroom

EMFs can disrupt your pineal gland and its melatonin production, and may have other negative biological effects as well. A gauss meter is required if you want to measure EMF levels in various areas of your home.

Ideally, turn off your wireless router while sleeping. 


Use a fitness tracker to track your sleep

Chances are you’re not getting nearly as much sleep as you think, and using a fitness tracker that monitors your sleep can be a useful tool to help motivate you to get to bed earlier so you can get eight hours of sleep.

Part of the equation too is going to bed earlier, as most of us have to get up at a preset time.
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