How did I stay healthy by getting ride of my morning sore throat Can you actually stay healthy and consistently reduce your sleep as you become chronically sleep deprived Most people believe reducing their sleep will not affect their ability to stay healthy.

There is no easier way to quickly gain a few extra precious hours each day - to get those extra important things done that you do not seem to ever have time to do. I used to think there was no downside to going to bed later and getting up with the alarm clock to go to work the next day on time.

Then, one day I noticed I frequently woke up to my alarm clock with a sore throat.

Then by late morning at work the sore throat would be gone. Sometimes the next day

I might or might not have a sore throat when I woke up. Some days the sore throat might last almost all day, or I might still have it when I went to bed.

I began to notice the later I went to bed, the more likely I was to have the sore throat, and the longer it would last. When I went to bed early enough to get 7 hours of sleep, I never woke up with a sore throat. This was an amazing revelation to me. I could actually make myself sick simply by going to bed late. That meant I could actually make myself healthier by getting enough sleep, - 7 1/2 hours.

When I came down with the flu, I stayed home from work and slept all day! The next day, the flu symptoms were gone. Then I began to do research on sleep. I found out that sleep has 3- 4 cycles each night. We start the night in a shallow sleep, then medium and then deep. We then go back up to shallow, and back down to deep 3-4 times a night. If we wake up before all the cycles have finished, our bodies do not have enough time to finish all its healing from the previous days stresses.

Sleep is free, easy and we do it every night. By following a few simple sleep rules, you can have the most powerful healing process work for you every night!

So what are these simple sleep rules

Always get from 7-9 hours of sleep every night - preferably 8 1/2 to 9 hours.

Ideally go to bed early enough that your body will wake you up when it is finished healing you for that night (without the alarm) - You can set your alarm for hour past your anticipated natural wake up time just for your peace of mind that you will not be late.

Have a bed time ritual - like no TV a half hour before bedtime.

Do not eat just before bedtime. Make sure you eat about 1 1/2 - 3 hours before bedtime.

Sleep in the dark with no lights on. Do not fall asleep with the TV on- Your body will not get the rest it craves. Try an eye mask if necessary.

Sleep with no noise. It must be quiet. Try ear plugs if necessary.

If you fall asleep in less than 5 minutes, you are probably sleep deprived.

If you fall asleep in 10-20 minutes you are probably getting enough sleep.

If you take an hour or more to fall asleep, consistently, you must go to a doctor or figure out why you are staying awake too long to get a good nights sleep.

Also, if you wake up and go to the bathroom more than once a night, you are getting an inadequate amount of deep healing sleep. A doctor may determine you are not producing enough melatonin, or something else is going on.

Going to sleep at approximately the same time each night is very important. Studies on rats showed that abruptly changing the time they went to sleep by 5 or 6 hours earlier or later each night, they were unable to adjust their biorhythms quickly enough. This tremendous stress caused all the rats to actually die from this extreme stress.

Have you ever know anyone who got extremely sick or actually died after complaining for months or even years they had trouble sleeping Perhaps inadequate sleep over an extended period of time- preventing proper complete healing each night contributed to their illness

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