Most people know that getting high-quality sleep is important, but many don't realize just how vital good rest actually is.
New research released in February 2023 by the American College of Cardiology indicates that consistently getting good sleep can help you live longer. [1]
Research Overview
Doctor Frank Qian, MD, and his team analyzed the results from the 2013–2018 National Health Interview Survey, as distributed by the Centers for Disease Control and the National Center for Health Statistics.[2] The survey asks about various topics, including sleep habits.
Self-reported data was offered by over 172,000 participants from diverse ethnic backgrounds. Slightly more than half of all respondents were female, and the average participant age was 50.
As some of the first national research to examine how sleep hygiene can affect life expectancy, the findings were significant.
Key points include:
- Good sleep supports heart and overall health. [3]
- Young people who develop healthy sleep behaviors are more likely to live longer.
- Bad sleep habits could be responsible for around 8% of all deaths.
Beneficial Sleep Habits
Many people are sleep-deprived. [4] Indeed, studies suggest that almost 50% of Americans suffer from a form of sleep deprivation coined as "social jetlag." [5] This term refers to individuals becoming caught in a loop of working hard throughout the week, socializing continuously during weekends and never getting enough high-quality sleep. Unfortunately, this lack of prioritizing good sleep is likely putting many adults at risk for developing health issues.
However, it's never too late to implement positive changes to your sleeping habits to ensure you enjoy optimum rest each night. Researchers used five conditions when assessing sleep quality:
- Duration of Sleep: Too little or too much sleep can be harmful. The ideal amount of sleep for most adults is seven to eight hours each night. (Note: Children typically need more sleep than adults for healthy development.) [6]
- Ease of Sleeping: People with healthy sleep behaviors find it relatively easy to fall asleep most nights. The ideal standard is experiencing difficulty a maximum of two nights per week.
- Remaining Asleep: Healthy sleep behaviors include remaining asleep through the night and/or getting back to sleep with ease after waking up prematurely. The ideal standard is experiencing trouble staying asleep two times per week or less.
- Medication: Good quality sleep doesn't involve the use of sleep medications.
- Wakefulness: Individuals should wake up feeling rejuvenated and well-rested most mornings. Waking up sluggish on more than two days each week may indicate less-than-satisfactory sleep patterns.
People who can check off all of those positive sleep attributes and behaviors will typically be healthier than those who can't. Furthermore, following these habits may help you live longer.
Tips for Better Sleep
If you want to make positive changes to your sleep routine and habits, these tips may help keep you on track:
- Stick to a routine every day of the week
- Avoid daytime naps
- Refrain from hitting the snooze button
- Exercise during the day
- Avoid stimulants in the evening
- Be mindful of food and drink
- Create a restful environment
- Minimize light and noise
- Leave pets outside the bedroom
- Remove electronic devices from the bedroom
Improving your quality of sleep won't just make you feel better; it could ultimately help you enjoy a longer life.
References:
[1] American College of Cardiology (Feb 23, 2023) Getting Good Sleep Could Add Years to Your Life
[2] Center for Disease Control and Prevention (May 22, 2023) National Health Interview Survey
[3] National Heart, Lung, and Blood Institute (March 24, 2022) Why is Sleep Important
[4] New York Post (November 9, 2022) Nearly Half of American Adults Experience Sleep Deprivation: study
