Getting a sufficient amount of sleep feels like one of the biggest luxuries in today’s modern age of hustle and bustle. As much as we try to convince ourselves that sleep can wait, the truth is that we need it in order to function at our best. Research shows that we are significantly more successful when we allocate the proper amount of time for sleeping.
But how many hours of sleep should you be getting to ensure sufficient health and greater longevity?
Research indicates that insufficient sleep with less than 5 to 7 hours is associated with an increased risk of health issues, while ensuring sleep more than 8 to 9 hours may contribute to a longer and healthier life. Simply by prioritizing sufficient sleep, you pave the way for improved well-being and longevity.
Now, to help you make the most out of your sleep for enhanced well-being and longevity, here are some tips:
- Stick to a Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
- Create a Relaxing Bedtime Routine: Develop a calming routine before bedtime, such as reading a book or taking a warm bath. Avoid stimulating activities like watching TV or using electronic devices.
- Ensure Comfort: Invest in a comfortable mattress and pillows. Your sleep environment should be cool, dark, and quiet.
- Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep patterns.
- Stay Active: Regular physical activity can promote better sleep. Aim for at least 30 minutes of exercise most days, but avoid strenuous workouts close to bedtime.
- Manage Stress: Practice relaxation techniques like deep breathing, meditation, or yoga to reduce stress and calm your mind before sleep.
- Seek Natural Light: Exposure to natural light during the day can help regulate your sleep-wake cycle.
Remember, sleep is vital for your overall well-being, and by making it a priority and following these tips, you can enhance the quality and duration of your sleep, leading to a healthier, longer, and more vibrant life.
References:
Cappuccio, Francesco P., et al. “Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies.” Sleep 33.5 (2010): 585-592.
Ellenbogen, Jeffrey M. “Cognitive benefits of sleep and their loss due to sleep deprivation.” Neurology 64.7 (2005): E25-E27.