Can you sleep your way to a longer life? According to recent research, the answer might be yes.
A study involving 172,321 adults revealed that men who get adequate sleep live approximately five years longer than those who don’t. Women can add about two years to their lives simply by getting enough shut-eye.
However, a significant portion of adults are sleep-deprived, which elevates their risk of serious health issues like heart attack, dementia, and diabetes.
TRACK YOUR SLEEP — THE NUMBER OF HOURS AND QUALITY. LOG THEM HERE.
The Healing Power of Sleep
“Sleep is restorative,” explains Dr. Virend Somers, a cardiologist at Mayo Clinic and a leading expert on the impact of sleep on health.
“During sleep, your brain and body perform many critical tasks important for overall health” (Mayo Clinic, 2024).
While you sleep, your body actively works to heal and restore itself. The immune system repairs muscles and tissues, and the spaces between brain cells expand, allowing fluids to flush away toxins.
Furthermore, sleep is crucial for memory processing, consolidation, and storage. Muscles relax, and essential hormones like growth hormone and testosterone are secreted.
READ: How Filipino Culture Knew the Secret of Beauty Sleep All Along
The Consequences of Skimping on Sleep
Cutting sleep short can disrupt these vital processes and increase the risk of various health problems:
- Belly Fat Accumulation: Sleep deprivation interferes with hormones that regulate hunger and appetite. Research indicates that sleep-deprived individuals consume more calories, which are often stored as harmful visceral fat.
- Elevated Blood Pressure: Lack of sleep can cause blood pressure to rise, even during periods of deep sleep. This may contribute to accelerated aging of the heart and blood vessels.
- Increased Blood Sugar: Prolonged sleep deprivation is linked to insulin resistance, poor glucose tolerance, and a higher risk of type 2 diabetes
- Impaired Brain Function: Insufficient sleep hinders the brain’s ability to clear away toxic byproducts, potentially increasing the risk of neurological conditions like Alzheimer’s disease
READ: A Practical Guide to Better Sleep and Hydration
How Much Sleep Do You Need?
While some individuals may thrive on minimal sleep, most adults need at least seven hours of sleep per night to wake up feeling refreshed.
To determine if you’re getting enough sleep, ask yourself:
- Do you wake up naturally without an alarm clock?
- Do you feel rested and restored throughout the day?
If you answer yes to both questions, you’re likely getting adequate sleep.
Sleep Changes with Age
As you age, your sleep patterns may change. Melatonin production decreases, leading to less deep sleep.
Your circadian rhythm may also shift, causing you to feel tired earlier in the evening and wake up earlier in the morning.
While sleep patterns change, the need for sufficient sleep remains.
Tips for Better Sleep
Here are some lifestyle changes you can implement to improve your sleep quality:
- Create a Bedtime Routine: A consistent bedtime routine signals to your brain that it’s time to wind down
- Keep Your Room Dark: Darkness promotes melatonin production, which is essential for sleep
- Exercise Regularly: Moderate aerobic exercise can improve sleep quality
- Review Your Medications: Some medications can disrupt sleep. Consult with your healthcare professional if you suspect a medication is interfering with your sleep.
- Get a Checkup: Underlying health conditions can impact sleep. Discuss any sleep-related concerns with your healthcare provider.
- Stick to a Schedule: Maintain a consistent sleep-wake schedule, even on weekends
- Limit Alcohol Consumption: Alcohol can negatively impact sleep quality
Ultimately, finding what works best for you is key to achieving restful and restorative sleep.
Reference:
- Sleep and longevity: How quality sleep impacts your life span. Mayo Clinic. (2024).
