A Finnish study has shown that people who usually sleep in are more likely to die younger. Find out how to improve your sleep
Quality sleep is essential to keep the body in full working order, avoiding health problems. For this reason, the habit of sleeping late and some other nocturnal vices can increase mortality and lead to the onset of diseases, as science has already proven.
What is the relationship between sleep and mortality?
A Finnish study, which looked at nearly 23,000 adults over four decades, showed that people who tend to stay up later are more likely to die young than those who sleep earlier.
Of the total number of survey participants, 43% consider themselves “nocturnal types”, i.e. people who prefer to stay up late. Previous studies have suggested that those with nocturnal habits have a higher risk of mortality and a propensity for more unhealthy behaviors.
However, it is worth noting that the cause is not related to the weather, but to the association with bad addictions related to a nightly routine, such as alcoholism and smoking. That’s because alcohol consumption and substance use correlate with a preference for staying up late at night, as the experts explain in the published article.
According to the researcher at the Finnish Institute of Occupational Health and lead author of the paper, research has shown that there is no direct relationship between chronotype (each person’s predisposition to feel energy surges and tiredness in a 24-hour cycle ) and mortality.
dangerous habits
The results revealed that the increased risk of mortality among those who are clearly nocturnal, in fact, appears to be mainly explained by higher tobacco and alcohol consumption than people considered to be early risers. This means that lifestyle habits such as smoking and drinking play a key role in the association between being a nocturnal person and mortality risk.
However, it’s important to remember that every person is unique, and other factors can affect health and longevity as well. These results don’t mean that nocturnal people are destined to have shorter lives, but they underscore the importance of adopting a healthy lifestyle, regardless of chronotype.
Nutritionist Dr. LetÃcia Lucas points out that, in addition to your sleep habits, you need to consider the lifestyle choices that tend to occur as a result of these sleep patterns. Incidentally, the study highlights the importance of examining not only sleep itself, but also related behaviors and choices, which can have a significant impact on overall health and well-being.
How to improve the quality of sleep?
The expert lists some strategies for better sleep. Watch:
1. Establish a sleep routine. Go to bed and wake up around the same time each day, as this helps regulate your body clock and promotes deeper, more restful sleep.
2. Create an environment conducive to sleep. Make sure your bedroom is comfortable, dark, quiet, and cool. Use curtains on your windows to block out the light, try soothing sounds to calm your mind and get a good night’s sleep.
3. Avoid electronic stimuli before going to bed. Blue light emitted by electronic devices such as cell phones and televisions can interfere with circadian rhythms and make it difficult to sleep. So turn these devices off at least an hour before bed.
4. Practice sleep hygiene. Adopt practices that promote healthy sleep, such as avoiding caffeine and heavy meals before bedtime, limiting alcohol and nicotine consumption, and avoiding strenuous exercise at night. If not, read a book, take a warm bath, or practice relaxation techniques like meditation.
5. Manage your stress. Stress can interfere with sleep quality, so it’s important to manage it. Practice regular exercise and other activities that help reduce tension.
6. Maintain a healthy lifestyle. Dr. LetÃcia Lucas explains that a balanced diet and regular exercise contribute to quality sleep. Therefore, avoid heavy meals before going to bed and give preference to foods rich in tryptophan, which promote the production of melatonin (sleep hormone).
7. Expose yourself to natural light. If possible, separate a time of day to have a time of exposure to natural light, as it helps regulate the biological clock and improves the quality of sleep at night.
And for those who have a nighttime routine out of necessity?
Finding a healthy balance between work, sleep and food is key to promoting a better quality of life. Therefore, those who have a nightly routine out of necessity should create a suitable bedtime environment and maintain a consistent sleep routine. That is, with a regular sleep schedule, even during the day.
This involves going to bed and waking up at the same time every day, even on your days off. The habit helps regulate your circadian rhythm and makes it easier to get deeper, more restful sleep.
Furthermore, a balanced food plan is also extremely important in nighttime routines, opting for lighter meals before bedtime and avoiding the consumption of coffee or alcoholic beverages.
Also set aside some time for some physical activity. Find a suitable time to exercise, taking into account your work and rest routines. Also, choose activities that are fun and can be done indoors or outdoors.
It’s a fact that working nights can be stressful, which affects your sleep. Then find effective strategies for managing stress, such as meditation, breathing techniques, yoga, or cognitive behavioral therapy. Find what works best for you and incorporate these practices into your daily routine.
Transform the quality of your sleep
“By taking approaches to improve sleep quality and transforming your nighttime routine, you’re investing in your physical, mental, and emotional health. -Be,” the doctor points out.
Remember that every individual is unique and you may need to tailor and tailor these strategies to suit your personal needs and circumstances. “With determination and the right support, you can transform the quality of your sleep and achieve a healthier and more fulfilling life,” concludes LetÃcia.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
