1. Sleep disorders solved with these easy steps

    Sleep easier without spending a penny... starting tonight!

    If you have money and want sleep, there are a LOT of people willing to take one to give you the promise of the other.

    Americans spend BILLIONS on everything from drugs to fancy pillows in hopes of getting a little more shuteye.

    But the REAL secret to a good night's sleep might not cost you a cent!

    A new report shows how a few easy changes to your nightly routine can help you snooze better than you have in years -- and you can see big benefits as soon as tonight.

    Researchers in Britain asked some 2,000 sleepers about their nightly habits and then crunched the data to see if the folks who slept the best had anything in common.

    They sure did -- and it wasn't a dependence on powerful pills or pricey pillows.

    They had a few habits you can mimic yourself, right now, with little effort.

    Here are three of the easiest changes you can make that can have the biggest effect on your sleep habits.

    Early to bed: Ben Franklin was right, at least in this half of his formula for health, wealth, and wisdom. The folks in the survey who reported the best sleep weren't watching late-night TV -- they were in bed by an average of 10:39 p.m. If you REALLY need to see those late shows, record them or just check YouTube.

    Drop the temperature: You don't walk around your home wearing a coat, right? That's a little like what you're doing when you slip under a comforter. If the room was a comfortable temperature before you climbed into bed, it's probably a little too warm for good sleep. The survey finds 61 degrees is the "best" temperature for sleep, but don't aim for a number so much as what feels right when you're actually under the sheets. Overall, a little cooler is usually a lot better for shuteye.

    Turn off the electronics: If you change any habit at all, make it this one. The new report finds more than a third of all sleepers are fiddling with their phones up to 10 minutes before bed (and you know plenty of people are still playing with them while they're in bed) -- but not the folks who sleep the best. They turn their devices off an average of 37 minutes before turning in.

    The blue wavelengths of light given off by those iPhone, iPad, and other device screens tell your brain it's still daytime, so it delays production of the "sleep hormone" melatonin.

    Turn your gadgets off sooner, and that hormone will kick in earlier... so you can sleep better.

  2. Sleep struggles are bad for your brain

    This nighttime habit is as dangerous as heavy drinking

    You know the risks of booze, so you're smart about it. You either drink very little... or you never touch the stuff.

    But guess what?

    You could face ALL the risks of heavy drinking and more -- even if you've never had a sip!

    New research reveals the one bad habit that's just as dangerous as binge drinking, and I'm pretty sure this one's going to surprise you.

    It's not cigarettes, prescription meds, junk food, or even an illicit drug habit.

    It's poor sleep!

    This one bad habit alone can leave lasting damage throughout your body over the long-term. But the biggest effects just might be in the brain, and the new study out of Canada reveals both short-term and long-term risks linked to missing out on sleep.

    I don't know which one is more frightening.

    Let's start with what just one night of short sleep will do to your brain, because I'm guessing most folks will be surprised by this. If you miss out even a little... if you have "one of those nights" where you get just five hours of sleep or less... you could face the same level of cognitive impairment as you might after five or six drinks.

    That could lead to accidents on the road on in your workplace... problems with relationships... and even poor decisions.

    If you've had a night of poor sleep, maybe you should avoid both driving and QVC!

    But at least you can "cure" that problem easily enough. Go back to bed, and you'll feel better -- because the study finds a night of short sleep here and there won't do any long-term damage to your body.

    When it happens regularly, that's another story.

    The same report out of Canada finds that long-term sleep loss will damage your immune system -- exposing you to infection and illness -- and mess with your body's hormones so that your appetite goes haywire.

    That leads to weight gain, obesity, diabetes, and heart disease along with a higher risk of both heart attack and stroke.

    And to cap it all off, missing out on sleep can lead to mood disorders like depression, too.

    Now that you know what's at stake, it's time to do something about it.

    First, take action to sleep better tonight. The "sleep hormone" melatonin can often do the trick, as can homeopathic medicines and herbal remedies such as chamomile.

    And second, work closely with a doctor to find out why you're struggling to get the rest you need. Poor sleep is usually a warning sign of a larger issue. In older folks, it's often a hormonal issue.

    If you're in the San Diego area, I can help you get to the bottom of your own sleep problems here at the Stengler Center for Integrative Medicine.

    Not in the area? I'm also available for advice by phone. Call 855-DOC-MARK to schedule a consultation.

    And don't forget to connect with me on Facebook!

  3. Sleep apnea linked to vision loss in diabetes patients

    This will TRIPLE your risk of losing your eyesight Sometimes, the answer's obvious. But other times, it's hiding where you least expect it. If you have diabetes, you know there's more than just your life on the line. This disease isn't just trying to kill you. It'll leave you with nerve pain, memory loss, and more. It can even rob...
  4. Sleep apnea linked to depression and insomnia

    Doctors can miss this DEADLY condition It's not just any old medical mistake. It's the kind of error that could have devastating -- perhaps even DEADLY -- consequences. And no one will ever realize that your doctor screwed up! The problem is depression. At least, that's what HE'LL think. Tell him you're not quite feeling like yourself and are having...
  5. Sleep loss linked to Alzheimer’s damage

    Lost sleep can DESTROY your brain cells! There's nothing in the world quite like waking up on a lazy weekend morning after a full night of snoozing. No alarm clock. No appointments. No pressure... no stress... no problem! If only EVERY day could feel like that, right? Well, friend, life might be too busy to toss the alarm clock. But...
  6. Sleep apnea increases risk of afib

    Snoring? Here’s what it’s doing to your heart! I'm sure you've heard the term "silent killer" thrown around for conditions like high blood pressure and cancer. But one of the most dangerous conditions of all isn't silent. It's loud and in some cases deafening! The crazy thing about this NOISY killer is that if you have it yourself, you probably...
  7. Sleeping pills boost risk of hip breaks

    Could you break a bone... in your sleep? All you want is a little sleep. It doesn't seem like too much to ask -- yet somehow, ordinary sleep has become an extraordinary struggle. I've got a simple, foolproof plan for getting the shuteye you need, and I'll share the basics in a moment. But first, new research shows what you...
  8. Green coffee bean extract eases insomnia

    Sleep better with this coffee compound Could coffee... help you SLEEP? I know that sounds more than a little wacky. Most folks who drink the stuff use it to wake up, not conk out -- but new research finds one hidden ingredient in coffee could do just the opposite. It could help you to fall asleep faster, especially if you're...
  9. Bone loss linked to sleep problems

    Poor sleep can lead to thinner bone It's bad for your heart... bad for your brain... and new research shows it's literally "bad to the bone." If you have lousy sleep habits, your bones could be slowly crumbling right inside your body, right now! Guys, don't hit the snooze button on this one. I know bone risk SOUNDS like something...
  10. Sleep problems common with age

    Why your sleep is getting worse... and how to fix it Nothing's as good as it used to be, right? The coffee's too bitter, the music's too noisy, and don't even get me started on the garbage that passes for TV these days. And those aren't the only things that have changed over the years. Even SLEEP isn't what is...
  11. Nocturia caused by too much salt

    Cut nighttime bathroom trips with this one change It can literally haunt your dreams. Doesn't matter what's going through your mind as you snooze, eventually the sound of rushing water invades -- and, next thing you know, you're standing next to a river or maybe a waterfall. It's your bladder, sending a signal straight into your brain. You need to...
  12. Ashwagandha can help you sleep better

    Sleep better with this safe herbal remedy Sleep disorders are so common that there are really only two kinds of people in the country: those who have trouble sleeping, and those who haven't had trouble sleeping yet. As you get older, it's almost bound to happen. Right now, some 60 percent of American seniors are struggling to get the rest...
  13. Sleep apnea linked to cognitive decline

    How sleep problems can lead to dementia The biggest health problems are usually the ones we never knew we even had. You might be aware -- constantly -- of arthritis, thanks to that ever-present knee pain. But that's nothing next to the damage that could be quietly unfolding inside your brain, and as it's happening, you don't feel a thing...
  14. Camping can fix sleep problems

    Reset your sleep… this weekend! Trouble sleeping? Don't go looking for the answer at your local CVS. Try the KOA instead! A trip to your local campground could be the best way to reset your body's clock -- and the latest research shows how a simple camping trip can get your sleep schedule back on track. The study -- done...
  15. Insomnia linked to car accidents

    Insomnia can do more than leave you feeling wrecked. It could leave you IN a wreck, increasing your risk of a car accident.
  16. Kidney failure linked to poor sleep

    Kidney failure is a devastating and even deadly condition, and poor sleep could increase your risk of getting it by 19 percent.
  17. Cellphones can disrupt sleep

    Cellphones can make it tougher for you to fall asleep, and tougher to stay asleep – especially if you use them right before bed.
  18. Insomnia eased with talk therapy

    Insomnia is miserable at any age, but it can especially bad for seniors. Now, the latest research shows a drug-free way to get 41 extra minutes.
  19. Sleep shortages can lead to bacterial imbalances

    Sleep is important for every part of your body, including your gut – and missing out can lead to dangerous imbalances in stomach bacteria.
  20. Sleep problems increase heart risk

    Sleep problems can increase the risk of a heart attack or stroke in older women.

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