Research Article:
The largest study on sleep duration and mortality found that those who slept about seven hours had the highest survival rate. Those who slept less than 4.5 hours had the worst. Nine hours of sleep or more each night was also associated with a higher mortality risk. Experts tend to agree that the majority of people require about eight hours of sleep each night.
How Can I Sleep Better?
To sleep well, you need to work well. "The sleep of a laboring man is sweet, whether he eat little or much: but the abundance of the rich will not suffer him to sleep". Idleness is the cause of many diseases. Rather than taking a harmful sleeping pill, make sure to do strenuous outdoor physical labor every day. Abstain from all stimulants (caffeine, alcohol, tobacco, spicy foods). Avoid eating anything a couple hours before bedtime.
Regular times for going to bed and rising are very helpful. The best time to go to bed is between 8:00 PM and 9:00 PM. Deepest sleep is between 9.00 PM to 12.00 AM. The body, particularly the adrenals, recharges the most during 11:00 PM to 1:00 AM.
Make sure your eyes are exposed to sunlight every morning, this enhances melatonin-production. Sleep in complete darkness (cover your eyes so no light penetrates). Even a little light during the night can disrupt your circadian rhythm and your pineal gland's production of melatonin (your body's number one anti-aging hormone) and serotonin (your happiness hormone).
A relaxing soak in warm water will help you unwind after a stressful day. Have a cup or two of your preferred choice of a calming herbal tea.
Rest Embraces Much More Than a Good Night's Sleep
It is important to take time for rest, meditation, and recreation (not for amusement). Recreation is re-creative; it refreshes the mind and the body enabling us to return with new vigor to the earnest work of life. Amusement, on the other hand, is sought for the sake of pleasure and is often carried to excess; it absorbs the energies that are required for useful work and thus proves a hindrance to life's true success.
Recreation is needful for those who are engaged in physical labor and is still more essential for those whose labor is principally mental. Recreation that benefits those around you is most beneficial. Spending time outdoors in nature in some form of physical exercise is an excellent form of recreation (hiking, picnicking, swimming, etc.). Watching TV is not a good source of recreation. An analysis of thirty-five different scientific studies has identified no fewer than fifteen negative health effects associated with watching long hours of television Among these effects are heart trouble, cancer, diabetes, autism, Alzheimer's disease eyesight damage, and sleeping difficulties
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