Sleep[1] has been called the "third pillar" of health, in addition to diet and exercise, and recent research is shedding light on just how important sleep is to a healthy lifestyle. A new study[2] has found that getting a good night's rest actually increases the cardiovascular benefits of a healthy diet and physical activity.


A large Dutch population study[3] , published this week in the European Journal of Preventative Cardiology, found that sleep increases the ability of lifestyle factors -- including a healthy diet, exercise, moderate alcohol consumption and not smoking -- to protect the body against cardiovascular disease.


Practicing these lifestyle habits was associated with a 57 percent lower risk[4] of fatal and non-fatal cardiovascular disease (CVD), and a 67 percent lower chance of fatal events. But for those who also got sufficient rest (at least seven hours a night) in addition to the four healthy lifestyle habits, the heart health benefits were even greater. A healthy lifestyle plus sufficient sleep was linked with a 65 percent lower risk of CVD (fatal and non-fatal) and a 83 percent lower risk of fatal cardiovascular events.


"If all participants adhered to all five healthy lifestyle factors, 36 percent of composite CVD and 57 percent of fatal CVD could theoretically be prevented or postponed," the study's authors write in a press release[5] . "The public health impact of sufficient sleep duration, in addition to the traditional healthy lifestyle factors, could be substantial."


The researchers found[6] that even without the other healthy lifestyle factors, good sleep itself was linked with significant cardiovascular benefits. Proper rest alone lowered the risk of composite CVD by 22 percent, and fatal cardiovascular events by about 43 percent.


"It is always important to confirm results, but the evidence is certainly growing that sleep should be added to our list of CVD risk factors," lead researcher Dr. Monique Verschuren of the National Institute for Public Health and the Environment in the Netherlands, said in the press release[7] .


Getting proper rest -- the CDC recommends[8] seven to nine hours per night for adults -- has been associated with a number of other health benefits[9] , including improved memory[10] , lower levels of inflammation[11] , and healthy weight[12] .



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  • Easy Forward Bend (variation of Sukhasana)


    The easy forward bend pose is accessible even to beginners, and it's a great one to try before bedtime. If you're tight in the hips, Bielkus advises sitting on top of a pillow to make the pose a bit more relaxing. "This one is good for sleep," says Bielkus. "It also eases tension and lets the hips open up, and just creates an overall sense of ease in the body."




  • Standing Forward Bend (Uttanasana)


    To perform this pose, stand with the feet about six inches apart and fold the torso to the ground, reaching toward the ground or bending the arms and grabbing opposite hand to opposite elbow. In addition to helping to relieve headaches and insomnia, the pose can also be helpful for lowering stress levels, <a href="http://www.yogajournal.com/poses/478" target="_blank">according to Yoga Journal</a>. "Sway a little side to side and breathe," says Bielkus. "Bend the knees as much as needed to ease any strain. Tension in the legs and hips will start to release."




  • Child's Pose (Balasana)


    The quintessential resting pose in many yoga classes, child's pose helps to calm the mind and relieve tension in the body. Fold the torso over the legs with the arms extended or by the sides, and rest the forehead on the ground. "Take long deep breaths," Bielkus suggests. "Massage the forehead left to right easing tension at the brow point."




  • Plow Pose (Halasana)


    Yoga Journal <a href="http://www.yogajournal.com/poses/479" target="_blank">recommends </a>staying in the plow pose for one to five minutes to fall asleep easier. Lie down on your back, lifting your legs over your head and then to the ground behind you, with your hands either on your back for support or on the floor. "By turning the flow of blood around, you bring new vitality into the body," says Bielkus.




  • Legs Up The Wall Pose (Viparita Karani)


    This simple pose, performed against a wall, is excellent for evening relaxation and stress relief. Bielkus recommends staying in the pose for as long as five minutes, with the eyes closed and using a soothing eye pillow if desired. "When we flip the legs up, the blood can rush back down to the heart," says Bielkus. "It has a soothing quality."




  • Corpse Pose (Savasana)


    Get your body into sleep mode with a simple corpse pose, focusing the attention on the body and breath, and letting go of the day's worries. "By focusing the mind and bringing awareness in, you take the mind off of what is causing stress or restlessness," says Bielkus.




  • Supine Spinal Twist (Supta Matsyendrasana)


    This reclining twisted pose can easily be performed in bed before you fall asleep. Lie down on your back and bring the right knee into your chest and then across your left side. Extend the right arm out and gaze to the right, taking several deep breaths and then repeating on the other side. You can also try bringing both legs up and then over to each side, as pictured at left. "Gentle twists relieve tension throughout the whole spine and also aid in digestion and help us rinse out some tension from the day," Bielkus says.




  • Seated Spinal Twist (Ardha Matsyendrasana)


    Like the supine twist, the seated spinal twist (also known as the half lord of the fishes pose) can create a sense of relaxation in the body while gently stretching the spine. The stretch can be practiced with both legs bent or with one outstretched.




  • Reclining Butterfly (Supta Baddha Konasana)


    A variation of the basic butterfly pose (pictured at left), the reclining butterfly can help the body get into rest mode. Lie down on your back -- on your bed or on a mat -- and bring the feet together, splaying out the knees in a diamond. If your hips are tight and the pose feels too intense, Bielkus suggests putting a folded blanket or cushion under each of the knees. "Bring one hand to your heart and one hand to your belly," Bielkus says. "Breathe deeply observing the breath move in and out of the body."




  • Left Nostril Breathing (Surya Bhedana)


    To try this relaxing breathing exercise (<em>pranayama</em>), you can either sit up crossed-legged or lie down on your right side. Cover the right nostril with your thumb and extend the fingers out. Then take five to 10 deep breathes out of your left nostril. "If I can't sleep ... As soon as I've done three left nostril breaths, I'm out," says Bielkus. "It's really, really effective."