{"id":10186,"date":"2025-07-22T14:27:48","date_gmt":"2025-07-22T14:27:48","guid":{"rendered":"https:\/\/www.truthforhealth.org\/?p=10186"},"modified":"2025-07-22T14:31:22","modified_gmt":"2025-07-22T14:31:22","slug":"health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health","status":"publish","type":"post","link":"https:\/\/www.truthforhealth.org\/es\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/","title":{"rendered":"Health Tip: Dr. Vliet\u2019s Guide to Optimal SLEEP: Cornerstone of Good Health"},"content":{"rendered":"<table width=\"100%\">\n<tbody>\n<tr>\n<td>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>We tend to remember great moments in our lives because they don&#8217;t happen every day, they stand out. I want you to think about the last time you had a great night\u2019s sleep. You know the one where your head hit the pillow and fell asleep immediately and woke up the next morning in the exact same position. No tossing and turning, waking up to go to the bathroom (multiple times), or that dreaded 3:00 am sit up in bed and can\u2019t fall back asleep until just before your alarm clock goes off, just deep restful 8 hours of sleep. And you felt great the next morning. If this \u201cgreat night\u2019s sleep\u201d doesn&#8217;t happen very often for you, when it does it sure becomes one of those \u2018memorable\u2019 moments. It seems many people struggle with getting a good night&#8217;s sleep, as I hear from a lot from my patients, so I am sure many of our readers can relate to this.<\/p>\n<p>Sleep disruption can be due to many factors. Some of these will involve medical evaluations to identify, but even without medical intervention, there are strategies and habits we can take action to implement and improve quality of sleep. Afterall, sleep is so critical to good health that it is worth taking seriously these recommendations, even if you feel they may not be easy to implement.<\/p>\n<p>Better sleep leads to sharper thinking, more focus and mental sharpness for your daily tasks, and better energy during the day.\u00a0 Sleep is the foundation of both cognitive and physical performance. I think it is clear that optimal quality and duration of sleep is one of the key components of overall health and wellbeing.\u00a0\u00a0 Keep in mind: You can\u2019t \u201ccatch up\u201d on lost sleep \u2013 thinking you will make up for it on the weekend really does not work.<\/p>\n<p><strong>Look at all the key functions in our body that sleep affects:<\/strong><\/p>\n<ul>\n<li><strong>Energy Conservation <\/strong>&#8211; Sleep allows the body to reduce energy expenditure and replenish resources for the next day.<\/li>\n<li><strong>Cell and Tissue Repair<\/strong> &#8211; Sleep promotes the repair of damaged cells and tissues, including muscle and bone.<\/li>\n<li><strong>Hormone Regulation<\/strong> &#8211; Sleep influences the release of hormones crucial for growth, metabolism, and other bodily functions.<\/li>\n<li><strong>Immune System Support<\/strong> &#8211; Sleep helps maintain a healthy immune system and the ability to fight off illness.<\/li>\n<li><strong>Cardiovascular Health<\/strong> &#8211; Adequate sleep is linked to a lower risk of cardiovascular disease and stroke.<\/li>\n<li><strong>Brain Maintenance<\/strong> &#8211; Sleep helps clear waste products from the brain and consolidates memories.<\/li>\n<li><strong>Cognitive Function<\/strong> &#8211; Sleep improves attention, concentration, learning, and decision-making.<\/li>\n<li><strong>Emotional Regulation<\/strong> &#8211; Sleep helps regulate emotions and manage stress.<\/li>\n<li><strong>Memory Consolidation<\/strong> &#8211; Sleep is crucial for forming and retaining memories.<\/li>\n<li><strong>Creativity and Problem Solving<\/strong> &#8211; Adequate sleep can enhance creativity and improve problem-solving abilities.<\/li>\n<li><strong>Brain Waste Clearance<\/strong> \u2013 Sleep helps remove waste products from the brain, including those that accumulate during wakefulness.<\/li>\n<li><strong>Weight Management<\/strong> \u2013 Sleep plays a role in regulating appetite and metabolism, which can impact weight management.<\/li>\n<li><strong>Mood and Psychological Health<\/strong> \u2013 Sleep deficiency can negatively affect mood, increase the risk of depression, and contribute to risk-taking behaviors.<\/li>\n<\/ul>\n<p><strong>STEPS TO IMPROVE SLEEP:<\/strong><\/p>\n<ul>\n<li><strong>Determine whether your Circadian Rhythm (<\/strong><strong>your body\u2019s 24-hour internal clock)<\/strong><strong> is disrupted. Does this describe you?<\/strong>\n<ul>\n<li><strong>Disruptions in sleep patterns &#8211;<\/strong> difficulty falling asleep or staying asleep, waking up too early, or feeling sleepy at unusual times during the day<\/li>\n<li><strong>Extreme daytime sleepiness &#8211; <\/strong>decreased alertness, and problems with memory and decision-making, as well as difficulty focusing and performing high-precision tasks<\/li>\n<li>\u00a0<strong>General feeling of being unwell &#8211; <\/strong>irritability, low energy, problems concentrating, depressive symptoms, loss of appetite or nausea, lack of motivation<\/li>\n<li><strong>Chronic stress and exposure to artificial light-<\/strong>can disrupt the circadian rhythm, leading to inflammation and an increased risk of conditions like hypertension, type 2 diabetes, autoimmune diseases, and irregular menstrual cycles<\/li>\n<li><strong>&#8220;Circadian Syndrome&#8221; <\/strong>is combination of symptoms like insufficient sleep, central obesity, high triglycerides, low HDL cholesterol, hypertension, elevated fasting glucose, and depressive symptoms and is associated with a significantly higher risk of chronic illnesses.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Reset your circadian rhythm with natural SUNLIGHT:<\/strong>\n<ul>\n<li>Key strategies include consistent light exposure throughout the day and maintaining a regular sleep-wake schedule.<\/li>\n<li>Get 10-20 minutes of first morning light, high in blue light, to shut down melatonin, increase alertness, and switch your body clock to daytime function mode.<\/li>\n<li>Go outside without sunglasses, when possible, to allow in UVRs.<\/li>\n<li>Walk outside during the day, after lunch \u2013 highest full spectrum light.<\/li>\n<li>Walk outside after dinner in lower sunlight \u2013 declining natural light signals the brain to wind down and get ready for sleep.<\/li>\n<li>Eat with daylight and try to go to bed early. The most powerful sleep for health is before midnight.<\/li>\n<li>Limiting artificial light exposure can significantly help in realigning your internal clock.<\/li>\n<li>Maintaining a healthy lifestyle also supports circadian rhythm regulation, which includes a whole foods diet, avoiding late-night meals and snacks, and limit caffeine, especially after noon.<\/li>\n<li>Regular exercise, particularly outdoor activity in the morning, aids in resetting circadian rhythms and improving sleep quality.<\/li>\n<li>Bright light therapy using a light box, visor, or glasses can also be effective in adjusting melatonin production.<\/li>\n<li>Minimize or avoid supplemental melatonin as there are adverse effects on cortisol and weight gain, especially for women.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Practice good sleep hygiene for better sleep. <\/strong><br \/>\nGood sleep hygiene involves establishing consistent habits and creating an optimal environment for rest.\u00a0 Here are top strategies:<\/p>\n<ul>\n<li>Turn off all TV, phone, computer, tablet screens one hour before bed.<\/li>\n<li>No LED lights and use only incandescent or red light before bed. Blue light inhibits melatonin production which is necessary for sleep.<\/li>\n<li>Use blue-light blocking glasses, screen filters or apps that adjust screen settings for longer duration exposure or evening use.<\/li>\n<li>Use incandescent or even red light in the evenings to signal the brain it is time to start slowing down and stimulate release of melatonin and promoting better sleep.<\/li>\n<li>Maintain full darkness in your bedroom. NO LIGHT AT ALL.<\/li>\n<li>Turn TV off during sleep, no light from clock or electrical equipment. Use blackout curtains or complete black out shades.<\/li>\n<li>Put phones in airplane mode or better turn them off. Best is to keep it OUT of your room completely.<\/li>\n<li>Turn off all Wi-Fi in your house to reduce EMF all night long!<\/li>\n<li>Reading, meditating, breathing exercises, or light stretching are excellent approaches to slow down and prepare for sleep.<\/li>\n<li>Avoid caffeine later in the day. You need <em>at least<\/em> 5-6 hours for the stimulant effects to wear off and 10-12 hours for caffeine to be fully eliminated from body.\u00a0 If you have problems sleeping, it is best to limit caffeine to only morning hours before noon.<\/li>\n<li>Avoid alcohol for better sleep. You may feel sleepy with alcoholic drinks but alcohol is a depressant drug that disrupts normal sleep phases and loss of deep sleep, plus it leads to fragmented sleep because it causes a drop in blood sugar that leads to more awakenings when alcohol wears off.<\/li>\n<li>Avoid vigorous workouts before bed, as it can elevate stimulating hormones.<\/li>\n<li>Incorporate relaxing activities in the evening \u2013 sauna or spa, take a magnesium bath or a stroll after dinner.<\/li>\n<li>Turn down the temperature. Most people sleep better in a cool room but not necessarily cold.<\/li>\n<li>If you supplement with magnesium \u2013 take before bed to help your muscles relax and may help with sleep.\u00a0 Do not take magnesium with calcium or iron that inhibit magnesium absorption.<\/li>\n<li>Check your ferritin level (measure of iron stores) \u2013 ferritin below 60 causes fragmented sleep, restless legs and muscle twitches during sleep and fatigue during the day.<\/li>\n<li>Don\u2019t stay up too late. Establish a set sleep time, maximizing the hours of sleep before midnight for more quality sleep.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>A <a href=\"https:\/\/www.pnas.org\/doi\/10.1073\/pnas.2419269122\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.pnas.org\/doi\/10.1073\/pnas.2419269122&amp;source=gmail&amp;ust=1753038519607000&amp;usg=AOvVaw2EsCQq7FI1cDCRn5R5p7-s\">recent study<\/a> published in PNAS (Proceedings of the National Academy of Sciences) compared sleep duration and health outcomes across 20 countries including Japan and the United States. It provided an interesting comparison of Japanese versus American sleep habits. Although the Japanese were found to average the shortest amount of sleep, only 6.8 hours, the study found Japanese have a higher quality of sleep.<\/p>\n<p>The Japanese value napping which is a common practice even in the workplace and can be perceived as a sign of hard work. Napping in the workplace is largely frowned upon in western cultures like the US. Japanese sleep environment are cooler rooms (around 55\u00b0) compared to Americans who prefer warmer temperatures of 68 to 72\u00b0. A cooler room temperature is thought to aid in the body&#8217;s natural sleep process.<\/p>\n<p>Japanese often sleep on firmer sleeping surfaces like futons which may offer better spinal support.\u00a0 Americans prefer softer plush mattresses that don\u2019t support the spine properly.\u00a0 Japanese also practice pre-sleep rituals such as taking a warm bath before bedtime to promote relaxation and deeper sleep.\u00a0 Americans often engage in stimulating activities like watching TV or using electronic devices right before bed.<\/p>\n<p>Higher quality of sleep over many years is a factor that contributes to Japanese, as a group, tend to live longer and have lower rates of obesity, type 2 diabetes and heart disease compared to Americans.<\/p>\n<ul>\n<li><strong>Start your morning off right!\u00a0\u00a0 <\/strong><strong>Remember that good sleep actually begins each morning by RESETTING YOUR CIRCADIAN RHYTHM. Go outside and get <u>real blue light <\/u>from the sun to help you <u>wake up and become more alert<\/u>.<\/strong>\u00a0<strong>A healthy morning routine to ease into the day involves:<\/strong>\n<ul>\n<li>\u00a0NO screen use for first 30 minutes<\/li>\n<li>Hydrate first thing with 8-12 oz of plain water (Before your coffee!)<\/li>\n<li>Go outside and get first morning light rich in blue light to help you awake and alert.<\/li>\n<li>Take a few minutes to reflect and express gratitude, meditate, practice deep breathing to improve oxygenation, set intentions, review schedule, or cuddle with your pets.<\/li>\n<li>Grounding \u2013 go outside, walk in the grass barefoot, be in contact with nature, tend to the garden, or swim in a natural body of water.<\/li>\n<li>Do some light stretching or take a morning walk or workout<\/li>\n<li>Have breakfast with protein to \u201cbreak the fast\u201d from overnight.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li><strong>Check levels of critical sleep supporting nutrients \u2013 blood tests provide accurate levels and guide your supplement use<\/strong>: Ferritin (measures iron stores), Vitamin D, zinc, magnesium, B12, B3, B1, and B6.\u00a0 All need to be at optimal levels for proper sleep regulation.\u00a0 Then systematically supplement with high quality products to optimize your levels of these crucial nutrients.\u00a0<strong>Nutrients That Support Your Sleep:<\/strong>\n<ul>\n<li><strong>Vitamin D<\/strong> \u2013Vitamin D receptors are found in the brain\u2019s regions that regulate sleep <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11082867\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11082867\/&amp;source=gmail&amp;ust=1753038519608000&amp;usg=AOvVaw0NmgpdFRQXhlgnGM71UALw\">suggesting a direct role in sleep<\/a>. Studies have linked vitamin D levels with sleep quality, and deficiency can lead to sleep disturbances. Try our <a href=\"https:\/\/shoptruthforhealth.com\/products\/trubiod3?variant=46445901152578\"><strong>TruBioD3<\/strong><\/a><a href=\"https:\/\/shoptruthforhealth.com\/products\/trubiod3?variant=46445901152578\"><strong>\u2122<\/strong><\/a> which contains D3 as cholecalciferol, the bioidentical form of vitamin D.<\/li>\n<li><strong>Zinc<\/strong> \u2013 <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11321869\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11321869\/&amp;source=gmail&amp;ust=1753038519608000&amp;usg=AOvVaw0TA5EuNQWBIKJ83Vi0nR8o\">Randomized clinical trials<\/a> have found that zinc supplements improve sleep quality and reduce insomnia. Try our <a href=\"https:\/\/shoptruthforhealth.com\/products\/truzinc?variant=46474653204802\"><strong>TruZinc<\/strong><strong>\u2122<\/strong> <\/a>an amino acid chelate formulated for enhanced absorption and reduced GI upset.<\/li>\n<li><strong>Magnesium<\/strong> is a natural muscle relaxant by reducing the calcium flow within the muscle cells and helps prevent excessive contractions and muscle cramps and relaxes the body for better sleep. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11321869\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11321869\/&amp;source=gmail&amp;ust=1753038519608000&amp;usg=AOvVaw0TA5EuNQWBIKJ83Vi0nR8o\">Magnesium<\/a> also plays a role in the production of neurotransmitters involved in sleep, such as GABA and melatonin. Try our <a href=\"https:\/\/shoptruthforhealth.com\/products\/trumagnesium?variant=46473356804418\"><strong>TruMagnesium<\/strong><strong>\u2122<\/strong><\/a> as magnesium lysinate glycinate and chelated dimagnesium malate both formulated for enhanced absorption.<\/li>\n<li><strong>B vitamins<\/strong> \u2013 Certain B vitamins, B12 and B6, are involved in the production of neurotransmitters that regulate sleep. Try our<a href=\"https:\/\/shoptruthforhealth.com\/products\/trumultiv?variant=46445641597250\"> <strong>TruMultiV<\/strong><\/a> that contains a complete vitamin B complex at my recommended doses.<\/li>\n<li><strong>Amino acids<\/strong>, especially glycine, tryptophan and L-theanine may improve sleep quality. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11321869\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11321869\/&amp;source=gmail&amp;ust=1753038519608000&amp;usg=AOvVaw0TA5EuNQWBIKJ83Vi0nR8o\">Tryptophan<\/a> helps the body produce serotonin and melatonin which are both involved sleep regulation and <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11321869\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11321869\/&amp;source=gmail&amp;ust=1753038519608000&amp;usg=AOvVaw0TA5EuNQWBIKJ83Vi0nR8o\">L-theanine<\/a> is believed to promote relaxation through its effects on neurotransmitters as well. Try <a href=\"https:\/\/shoptruthforhealth.com\/products\/truamino-complex?variant=47062277194050\"><strong>TruAmino<\/strong><strong>\u2122<\/strong><\/a><strong> Complex <\/strong>with tryptophan<strong>. <\/strong><\/li>\n<li><strong>Iron<\/strong> \u2013 Iron\u00a0helps transport oxygen throughout your body, which is why a deficiency can leave you feeling fatigued, and you may awaken in the middle of the night due to hypoxia.\u00a0 Low iron is also linked to restless leg syndrome which can disturb sleep. Try our <a href=\"https:\/\/shoptruthforhealth.com\/products\/trumultiv-with-iron?variant=46436718707010\"><strong>TruMultiV with Iron<\/strong><\/a> to improve your iron levels.<\/li>\n<li>Another powerful sleep combination is found in our <a href=\"https:\/\/shoptruthforhealth.com\/products\/truinositol%E2%84%A2-complex\"><strong>TruInositol<\/strong><strong>\u2122<\/strong><\/a><strong><a href=\"https:\/\/shoptruthforhealth.com\/products\/truinositol%E2%84%A2-complex\"> Complex<\/a> <\/strong>with GABA to promote calmness and support better sleep.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><a href=\"https:\/\/shoptruthforhealth.com\/products\/trumagnesium?variant=46473356804418\">I recommend taking this at night along with <strong>TruMagnesium<\/strong><strong>\u2122<\/strong><br \/>\nand the other supplements can be taken in the morning or during the day.<\/a><\/h3>\n<p><a href=\"https:\/\/shoptruthforhealth.com\/products\/trumagnesium?variant=46473356804418\"><strong>SHOP HERE<\/strong><\/a><\/p>\n<p>By incorporating these recommendations <strong>consistently,<\/strong> you should be able to fall asleep easier, stay asleep longer, sleep with fewer awakenings and FINALLY \u2013 get a better night\u2019s rest to enjoy all the health benefits of great SLEEP!<br \/>\n<span style=\"color: #008000;\">\u00a0<\/span><br \/>\n<span style=\"color: #008000;\"><strong>Remember, ALL of our natural medicine products are manufactured in the United States using <\/strong><\/span><strong><span style=\"color: #008000;\">top quality, cGMP-compliant professional formulas.\u00a0 Our manufacturer undergoes regular inspections for quality, cleanliness and reliability of the supply chain ingredients!\u00a0 That\u2019s the GOLD Standard for supplements in the United States and few companies meet that.<\/span>\u00a0<\/strong><strong>\u00a0 <\/strong>And to insure optimal health, I encourage you to turn to our other natural medicines with our for <strong><em>TruImmune\u2122Boost, TruNAC\u2122, TruImmunoglobulin,\u2122 TruC with BioFlav\u2122 <\/em>(Vitamin<em> C with complete Bioflavonoids), TruMitochondrial <\/em><\/strong><strong><em>\u2122<\/em><\/strong><strong><em>Boost\u00a0and TruProBiotic\u2122 Daily<\/em><\/strong> to replenish critical bifidobacteria depleted by COVID shots, viral illnesses, and antibiotic therapy.<\/p>\n<p>To Your good health and improving resilience!<br \/>\nDr. Vliet<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>\n<p style=\"text-align: center;\"><strong>Visit Truth for Health Store! <\/strong><br \/>\n<strong>Welcome to <em>Little Pharma\u2122<\/em><\/strong><\/p>\n<p style=\"text-align: center;\"><strong><a href=\"http:\/\/www.TruthforHealth.org\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=http:\/\/www.TruthforHealth.org&amp;source=gmail&amp;ust=1734366877562000&amp;usg=AOvVaw0cxk5Z-BcOO9htxgYwFum2\">www.TruthforHealth.org<\/a> OR <a href=\"http:\/\/www.ShopTruthforHealth.com\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=http:\/\/www.ShopTruthforHealth.com&amp;source=gmail&amp;ust=1734366877562000&amp;usg=AOvVaw3hJwfpUhJ61YBQG2Pm2nPR\">www.ShopTruthforHealth.com<\/a><\/strong><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>","protected":false},"excerpt":{"rendered":"<p>We tend to remember great moments in our lives because they don&#8217;t happen every day, they stand out. I want you to think about the last time you had a &hellip; <\/p>","protected":false},"author":21,"featured_media":10188,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[222],"tags":[],"class_list":["post-10186","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-tips","fadeIn","image-hover-transition-effect","latest_post"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Health Tip: Dr. Vliet\u2019s Guide to Optimal SLEEP: Cornerstone of Good Health - Truth for Health Foundation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.truthforhealth.org\/es\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Health Tip: Dr. Vliet\u2019s Guide to Optimal SLEEP: Cornerstone of Good Health - Truth for Health Foundation\" \/>\n<meta property=\"og:description\" content=\"We tend to remember great moments in our lives because they don&#8217;t happen every day, they stand out. I want you to think about the last time you had a &hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.truthforhealth.org\/es\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/\" \/>\n<meta property=\"og:site_name\" content=\"Truth for Health Foundation\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-22T14:27:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-22T14:31:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.truthforhealth.org\/wp-content\/uploads\/2025\/07\/bruce-mars-wBuPCQiweuA-unsplash-scaled.jpg?wsr\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"2023\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dr Elizabeth Lee Vliet MD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr Elizabeth Lee Vliet MD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/2025\\\/07\\\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/2025\\\/07\\\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\\\/\"},\"author\":{\"name\":\"Dr Elizabeth Lee Vliet MD\",\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/#\\\/schema\\\/person\\\/ea25bb187f111228f7d4e16c06d0be12\"},\"headline\":\"Health Tip: Dr. Vliet\u2019s Guide to Optimal SLEEP: Cornerstone of Good Health\",\"datePublished\":\"2025-07-22T14:27:48+00:00\",\"dateModified\":\"2025-07-22T14:31:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/2025\\\/07\\\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\\\/\"},\"wordCount\":2211,\"publisher\":{\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/2025\\\/07\\\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.truthforhealth.org\\\/wp-content\\\/uploads\\\/2025\\\/07\\\/bruce-mars-wBuPCQiweuA-unsplash-scaled.jpg\",\"articleSection\":[\"Health Tips\"],\"inLanguage\":\"es\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/2025\\\/07\\\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\\\/\",\"url\":\"https:\\\/\\\/www.truthforhealth.org\\\/2025\\\/07\\\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\\\/\",\"name\":\"Health Tip: Dr. Vliet\u2019s Guide to Optimal SLEEP: Cornerstone of Good Health - Truth for Health Foundation\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/2025\\\/07\\\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/2025\\\/07\\\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.truthforhealth.org\\\/wp-content\\\/uploads\\\/2025\\\/07\\\/bruce-mars-wBuPCQiweuA-unsplash-scaled.jpg\",\"datePublished\":\"2025-07-22T14:27:48+00:00\",\"dateModified\":\"2025-07-22T14:31:22+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/2025\\\/07\\\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\\\/#breadcrumb\"},\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.truthforhealth.org\\\/2025\\\/07\\\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/2025\\\/07\\\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.truthforhealth.org\\\/wp-content\\\/uploads\\\/2025\\\/07\\\/bruce-mars-wBuPCQiweuA-unsplash-scaled.jpg\",\"contentUrl\":\"https:\\\/\\\/www.truthforhealth.org\\\/wp-content\\\/uploads\\\/2025\\\/07\\\/bruce-mars-wBuPCQiweuA-unsplash-scaled.jpg\",\"width\":2560,\"height\":2023},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/2025\\\/07\\\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.truthforhealth.org\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Health Tip: Dr. Vliet\u2019s Guide to Optimal SLEEP: Cornerstone of Good Health\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/#website\",\"url\":\"https:\\\/\\\/www.truthforhealth.org\\\/\",\"name\":\"https:\\\/\\\/www.trugthforhealth.org\",\"description\":\"A 501(c)(3) public charity incorporated in Arizona, USA\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.truthforhealth.org\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"es\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/#organization\",\"name\":\"Truth for Health Foundation\",\"url\":\"https:\\\/\\\/www.truthforhealth.org\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.truthforhealth.org\\\/wp-content\\\/uploads\\\/2025\\\/02\\\/Truth_for_Health_Logo_trademarked.png\",\"contentUrl\":\"https:\\\/\\\/www.truthforhealth.org\\\/wp-content\\\/uploads\\\/2025\\\/02\\\/Truth_for_Health_Logo_trademarked.png\",\"width\":1225,\"height\":310,\"caption\":\"Truth for Health Foundation\"},\"image\":{\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.truthforhealth.org\\\/#\\\/schema\\\/person\\\/ea25bb187f111228f7d4e16c06d0be12\",\"name\":\"Dr Elizabeth Lee Vliet MD\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/6ffd92f763e6105b9a2da025b0ca99de6211e395fde1170eb6e5707b15a83070?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/6ffd92f763e6105b9a2da025b0ca99de6211e395fde1170eb6e5707b15a83070?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/6ffd92f763e6105b9a2da025b0ca99de6211e395fde1170eb6e5707b15a83070?s=96&d=mm&r=g\",\"caption\":\"Dr Elizabeth Lee Vliet MD\"},\"sameAs\":[\"http:\\\/\\\/truthforhealth.org\"],\"url\":\"https:\\\/\\\/www.truthforhealth.org\\\/es\\\/author\\\/webbasedcodinggmail-com\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Health Tip: Dr. Vliet\u2019s Guide to Optimal SLEEP: Cornerstone of Good Health - Truth for Health Foundation","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.truthforhealth.org\/es\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/","og_locale":"es_MX","og_type":"article","og_title":"Health Tip: Dr. Vliet\u2019s Guide to Optimal SLEEP: Cornerstone of Good Health - Truth for Health Foundation","og_description":"We tend to remember great moments in our lives because they don&#8217;t happen every day, they stand out. I want you to think about the last time you had a &hellip;","og_url":"https:\/\/www.truthforhealth.org\/es\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/","og_site_name":"Truth for Health Foundation","article_published_time":"2025-07-22T14:27:48+00:00","article_modified_time":"2025-07-22T14:31:22+00:00","og_image":[{"width":2560,"height":2023,"url":"https:\/\/www.truthforhealth.org\/wp-content\/uploads\/2025\/07\/bruce-mars-wBuPCQiweuA-unsplash-scaled.jpg?wsr","type":"image\/jpeg"}],"author":"Dr Elizabeth Lee Vliet MD","twitter_card":"summary_large_image","twitter_misc":{"Escrito por":"Dr Elizabeth Lee Vliet MD","Tiempo de lectura":"10 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.truthforhealth.org\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/#article","isPartOf":{"@id":"https:\/\/www.truthforhealth.org\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/"},"author":{"name":"Dr Elizabeth Lee Vliet MD","@id":"https:\/\/www.truthforhealth.org\/#\/schema\/person\/ea25bb187f111228f7d4e16c06d0be12"},"headline":"Health Tip: Dr. Vliet\u2019s Guide to Optimal SLEEP: Cornerstone of Good Health","datePublished":"2025-07-22T14:27:48+00:00","dateModified":"2025-07-22T14:31:22+00:00","mainEntityOfPage":{"@id":"https:\/\/www.truthforhealth.org\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/"},"wordCount":2211,"publisher":{"@id":"https:\/\/www.truthforhealth.org\/#organization"},"image":{"@id":"https:\/\/www.truthforhealth.org\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/#primaryimage"},"thumbnailUrl":"https:\/\/www.truthforhealth.org\/wp-content\/uploads\/2025\/07\/bruce-mars-wBuPCQiweuA-unsplash-scaled.jpg","articleSection":["Health Tips"],"inLanguage":"es"},{"@type":"WebPage","@id":"https:\/\/www.truthforhealth.org\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/","url":"https:\/\/www.truthforhealth.org\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/","name":"Health Tip: Dr. Vliet\u2019s Guide to Optimal SLEEP: Cornerstone of Good Health - Truth for Health Foundation","isPartOf":{"@id":"https:\/\/www.truthforhealth.org\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.truthforhealth.org\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/#primaryimage"},"image":{"@id":"https:\/\/www.truthforhealth.org\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/#primaryimage"},"thumbnailUrl":"https:\/\/www.truthforhealth.org\/wp-content\/uploads\/2025\/07\/bruce-mars-wBuPCQiweuA-unsplash-scaled.jpg","datePublished":"2025-07-22T14:27:48+00:00","dateModified":"2025-07-22T14:31:22+00:00","breadcrumb":{"@id":"https:\/\/www.truthforhealth.org\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.truthforhealth.org\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/"]}]},{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/www.truthforhealth.org\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/#primaryimage","url":"https:\/\/www.truthforhealth.org\/wp-content\/uploads\/2025\/07\/bruce-mars-wBuPCQiweuA-unsplash-scaled.jpg","contentUrl":"https:\/\/www.truthforhealth.org\/wp-content\/uploads\/2025\/07\/bruce-mars-wBuPCQiweuA-unsplash-scaled.jpg","width":2560,"height":2023},{"@type":"BreadcrumbList","@id":"https:\/\/www.truthforhealth.org\/2025\/07\/health-tip-dr-vliets-guide-to-optimal-sleep-cornerstone-of-good-health\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.truthforhealth.org\/"},{"@type":"ListItem","position":2,"name":"Health Tip: Dr. Vliet\u2019s Guide to Optimal SLEEP: Cornerstone of Good Health"}]},{"@type":"WebSite","@id":"https:\/\/www.truthforhealth.org\/#website","url":"https:\/\/www.truthforhealth.org\/","name":"https:\/\/www.trugthforhealth.org","description":"A 501(c)(3) public charity incorporated in Arizona, USA","publisher":{"@id":"https:\/\/www.truthforhealth.org\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.truthforhealth.org\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/www.truthforhealth.org\/#organization","name":"Truth for Health Foundation","url":"https:\/\/www.truthforhealth.org\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/www.truthforhealth.org\/#\/schema\/logo\/image\/","url":"https:\/\/www.truthforhealth.org\/wp-content\/uploads\/2025\/02\/Truth_for_Health_Logo_trademarked.png","contentUrl":"https:\/\/www.truthforhealth.org\/wp-content\/uploads\/2025\/02\/Truth_for_Health_Logo_trademarked.png","width":1225,"height":310,"caption":"Truth for Health Foundation"},"image":{"@id":"https:\/\/www.truthforhealth.org\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/www.truthforhealth.org\/#\/schema\/person\/ea25bb187f111228f7d4e16c06d0be12","name":"Dr Elizabeth Lee Vliet MD","image":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/secure.gravatar.com\/avatar\/6ffd92f763e6105b9a2da025b0ca99de6211e395fde1170eb6e5707b15a83070?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/6ffd92f763e6105b9a2da025b0ca99de6211e395fde1170eb6e5707b15a83070?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/6ffd92f763e6105b9a2da025b0ca99de6211e395fde1170eb6e5707b15a83070?s=96&d=mm&r=g","caption":"Dr Elizabeth Lee Vliet MD"},"sameAs":["http:\/\/truthforhealth.org"],"url":"https:\/\/www.truthforhealth.org\/es\/author\/webbasedcodinggmail-com\/"}]}},"_links":{"self":[{"href":"https:\/\/www.truthforhealth.org\/es\/wp-json\/wp\/v2\/posts\/10186","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.truthforhealth.org\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.truthforhealth.org\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.truthforhealth.org\/es\/wp-json\/wp\/v2\/users\/21"}],"replies":[{"embeddable":true,"href":"https:\/\/www.truthforhealth.org\/es\/wp-json\/wp\/v2\/comments?post=10186"}],"version-history":[{"count":2,"href":"https:\/\/www.truthforhealth.org\/es\/wp-json\/wp\/v2\/posts\/10186\/revisions"}],"predecessor-version":[{"id":10190,"href":"https:\/\/www.truthforhealth.org\/es\/wp-json\/wp\/v2\/posts\/10186\/revisions\/10190"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.truthforhealth.org\/es\/wp-json\/wp\/v2\/media\/10188"}],"wp:attachment":[{"href":"https:\/\/www.truthforhealth.org\/es\/wp-json\/wp\/v2\/media?parent=10186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.truthforhealth.org\/es\/wp-json\/wp\/v2\/categories?post=10186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.truthforhealth.org\/es\/wp-json\/wp\/v2\/tags?post=10186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}