Boosting your stroke risk -- every single night

Doesn't matter how good your habits are during the day. Eat all the right food, take the most important supplements, and exercise to your heart's content -- but if you're not getting enough sleep, you're undoing all that hard work every single night.

Poor sleep habits raise the risk of disease and an early death, and the latest research confirms that people who don't get enough shuteye have a much higher risk of a stroke.

So much higher, that you might want to make sure you get to bed early starting tonight -- because poor sleep habits can more than quadruple that stroke risk.

Interestingly, the study of 4,666 people found that the increased risk of stroke only applied to people who had normal weights -- not the overweight and obese. But since obesity is a stroke risk factor of its own, I wouldn't rest easy over that.

I'd lose the weight instead, if I were you -- and one way you can start shedding pounds is by simply getting more sleep, since studies have shown that poor sleep habits lead to weight gain.

It's a vicious cycle, to be sure, but whether you're normal sized or extra large, you can face any number of risks from poor sleep habits -- including an increased risk of diabetes, hypertension, heart disease, heart failure, heart attack, atherosclerosis, cancer, and an early death.

Yes, all that.

When it comes to sleep, there's no one-size-fits-all formula. Most people need around seven or eight hours, with most of those risks I mentioned increasing as your nightly sleep falls below the six-hour mark.

Just don't go overboard, either, because other studies have shown that too much sleep can come with almost as many risks as too little. In today's fast-paced, work-late, check-email-all-night environment, however, I'm willing to bet that most people only wish their problems included too much sleep.