If you want to live longer, prioritize your sleep. A new study shows that adhering to five healthy sleep habits can add nearly 5 years to men’s lifespan and 2.4 years for women, according to CNN.
The study’s co-author, Dr. Frank Qian, a physician specializing in internal medicine at Beth Israel Deaconess Medical Center in Boston, USA, stated: “If people have all these ideal sleep habits, they are more likely to live longer.”
Dr. Qian added: “If we can improve sleep overall… we may be able to prevent some cases of early death.”
5 Healthy Sleep Habits for Longevity
The research was presented on February 23 at an annual meeting of the American College of Cardiology. It analyzed data from over 172,000 respondents to a sleep questionnaire from 2013 to 2018. This questionnaire was part of the National Health Interview Survey conducted annually by the CDC and the National Center for Health Statistics.
The impact of healthy sleep habits on women is lower.
Participants were asked how many of the following five sleep habits they practiced:
- 1. Sleeping seven to eight hours each night
- 2. Not waking up more than twice a week during the night
- 3. Not having difficulty falling asleep more than twice a week
- 4. Feeling well-rested upon waking at least five days a week
- 5. Not using any sleep medications
The researchers then compared these figures with the US “National Mortality Index” to see if participants’ sleep behaviors impacted their longevity.
The results showed that men who followed all five healthy sleep habits had a lifespan that was 4.7 years longer than those with none or only one habit.
The impact of healthy sleep habits on women is lower: Women who followed all five habits had a lifespan that was 2.4 years longer than those with none or only one habit.
“Compared to those with 0 to 1 good sleep habit, individuals with all five habits had a 30% lower risk of dying from any cause, a 21% lower risk of dying from cardiovascular disease, a 19% lower risk of dying from cancer, and a 40% lower risk of dying from causes other than heart disease or cancer,” according to the study’s findings.
Dr. Raj Dasgupta, a sleep expert and associate professor of clinical medicine at the Keck School of Medicine, University of Southern California, who was not involved in the study, commented: “We are not just talking about the quality and quantity of sleep, but also the consistency in getting good sleep night after night.”
“According to recent studies, inconsistency in sleep duration and timing is associated with metabolic abnormalities and a higher risk of cardiovascular disease. Encouraging a consistent sleep schedule with reliable sleep duration could be an important part of lifestyle recommendations for preventing heart disease,” Dr. Dasgupta added.
Sleep Hygiene Tips
Not only quality of sleep but consistency in sleep timing is also important.
If you have fewer than 5 of the healthy sleep habits mentioned above, don’t worry too much. The good news is that you can easily train your mind to sleep better by following the “sleep hygiene” rules. It is essential to go to bed at the same time most nights and wake up at the same time most mornings – even on weekends and holidays.
Additionally, ensure you have an optimal sleep environment – cool and as dark as possible – while blocking out noise or trying a sound machine. Avoid alcohol before bedtime. While alcohol may help you fall asleep faster, when your liver metabolizes the alcohol around 3 AM, your body will wake up, experts warn.
Importantly, establish a sleep routine for yourself, limiting the use of electronic devices or distractions at least one hour before bed. Try meditating, practicing yoga, tai chi, or taking a warm bath – anything that helps you relax.
Dr. Qian noted that parents can learn these habits and teach them to their children, helping them to be more likely to live longer.
He said: “Even when young, if people can develop good sleep habits such as getting enough sleep, uninterrupted sleep, and good sleep hygiene, they can gain significant long-term health benefits.”
“As we often say – ‘It’s never too late to exercise or quit smoking,’ it’s also never too early to start good habits. And we should talk about sleep and evaluate sleep more regularly.”
