Poor sleep is a very serious threat to an individual’s health. Poor sleeping habits lead to altered hormone balances and circadian rhythms. This process accelerates the aging process and speeds up the development of degenerative diseases such as heart disease, cancer, Parkinson’s, Alzheimer’s and osteoarthritis among others.

Ten habits for highly effective sleep:

1. Proper nutrition: Foods that are high in sugar and carbohydrates are going to cause blood sugar imbalances that can cause sleeping problems. Instead, build your meals around phytonutrient rich vegetables and healthy fat sources such as avocados, coconut products, nuts. Avoid stimulants such as caffeine, chocolate and raw cacao within six hours of bedtime.

2. Regular sleep-wake cycle: The body works best on routine rhythms. For optimal sleeping patterns go to sleep the same time each night and wake up the same time each morning. The most you should deviate if at all possible would be 30 minutes.

Research has shown that people need at least seven and up to nine hours of sleep for optimal health. Every hour of sleep between 9 p.m. and midnight is equivalent to two hours of quality sleep after midnight.

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