Good sleep habits can increase life expectancy by up to 5 years

Scientists have analyzed more than 172,000 people and discovered 5 sleep habits that can increase life expectancy by 5 years: find out which ones and how to cultivate them

Cultivating good sleep habits can increase your life expectancy in up to 5 years, according to a new study by American College of Cardiology. To find out, the scientists followed the volunteers and took notes on the quality of their sleep and their health, taking care to exclude other risk factors for reduced life expectancy, such as alcoholism.

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Indeed, for men, life expectancy increased by almost 5 years, while women saw a slightly smaller increase of almost 2.5 years. What habits improve sleep enough to positively affect health? The trick is to aim sleep disorders, eliminating the factors that decrease the restorative character of the activity. Above all, it takes consistency.

5 habits for a long life

The first step is simple: sleep 7 to 8 hours a night. Sleep deficit is very common, with 1 in 3 people not getting enough sleep, according to studies from the US Centers for Disease Control and Prevention (CDC). Time alone is not enough, however, as rest must be uninterrupted and frequently repaired. This is characterized by a sleep where you don’t wake up at night and have no trouble falling asleep more than twice a week.

Also, you need to feel well rested at least 5 times a week when you wake up. The last step is not having to use medication to fall asleep. We know that cut everything evils of rest It’s not easy in the bud, especially when regularity is key, but it’s good to set goals and take care of sleep hygiene.

sleep irregularities, including their duration and quality, are associated with the risk of cardiovascular disease and metabolic problems. More than 172,000 people were analyzed in the American study, who answered questionnaires about their sleep between 2013 and 2018, part of the National Health Survey, conducted annually by the country’s National Center for Health Statistics.

The 5 habits mentioned: 7 to 8 hours of sleep, fall asleep easily, maintaining consistent sleep, dispensing medications, and waking up well-rested—were assigned a number, scoring participants based on the amount of habits they cultivated. Over the next 4 years, the scores were compared to National Death Index records, noting the relationship between sleep and premature death.

Elements that could influence premature death, such as previous medical problems, low socioeconomic status and alcohol consumption, were considered, trying to eliminate bias in the research. People with all 5 habits updated were 30% less likely to die of any reason than those with only one or no habit present in the routine. In terms of death from cardiovascular disease, the risk was 21% lower, while for cancer it was 19% and for other causes it was 40% lower.

For men, the risk of dying with the 5 present habits decreased by 4.7 times, while for women it was 2.4 times. Scientists don’t know the origin of this difference, but suspect that the difficulty of assessing female sex is a matter of obstructive sleep apnea that could be part of the problem.

The disease, which stops breathing every few minutes and carries a risk of arterial and cardiovascular disease, lacks classic symptoms in men when it appears in women, leading to possible underdiagnoses. Further studies should try to answer this question.

How to improve sleep hygiene?

If you want to cultivate sleep hygiene to measure 5 habits, we have some suggestions. Start by going to bed at the same time most days, including weekends and holidays, and waking up at the same time—no big deal. “procrastination in sleep”. Also try to sleep in dark and cold places, with as little noise as possible. It’s best to avoid drinking before bed, as the liver doesn’t finish metabolizing alcohol until 3 a.m., waking up the body in the process.

Avoid blue lights, emitted by electronic devices, as well as other distractions at least 1 hour before bed. Practices like meditation, yoga and hot baths, any relaxing activity, really, are recommended. The important thing is to start cultivate these habits as soon as possible, ensuring an increase in life expectancy as soon as possible.

Source: American College of Cardiology, Center for Disease Control and Prevention

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Source: Terra

Rose

Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.