There are many good reasons for wanting to extend your life. You want to guide your children as they grow up and be there for them even as they reach adulthood and beyond. You want to see your grandchildren running up and down your yard. Well, there are many ways you can do to add more years to live-eat healthy foods, live in a great environment, have a healthy lifestyle, and so on.
Among the factors that can increase your life expectancy, there’s one thing that you might be overlooking – sleep. If you want to live longer, you need to get enough sleep. Many people are getting far less sleep than is ideal.
It is essential to have six to eight hours of sleep every night. Anything less than that can increase your mortality risk by 12 percent. Those who sleep too much have an increased risk by a whopping 30 percent. Short sleep can make you prone to chronic illnesses, while too much sleep signals that you may have underlying health issues.
The point here is, excessive sleep can be an indicator of other health problems, whereas inadequate sleep is a cause of health problems, which will have an effect on all aspects of health, including longevity.
Unfortunately, sleep deprivation has become a norm for many, and many people are even proud of having too little amount of sleep because they are too busy with their work or business. Science, however, says that sleep has a direct relation to a person’s longevity.
Here’s why sleep is vital if you want to live longer.
Your Body Needs Time to Repair
It is during sleep that the body repairs itself on a cellular level, releasing relevant hormones to make you feel refreshed and renewed. During sleep, the body also regulates your metabolism. The brain catches up with needed maintenance, clearing out metabolic waste that it has accumulated during the day.
Sleep Deprivation Leads to Chronic Illnesses
When your body does not get enough rest, it cannot do its needed maintenance and repair functions properly, leaving you more exposed to illnesses. People who are not getting sufficient quality sleep are more prone to developing Alzheimer’s disease, heart diseases, stroke, type 2 diabetes, and more. It also weakens the immune function, which makes you vulnerable to infections, such as common colds.
When your body is well-rested, you have a stronger immune system to fight off bacteria and viruses. Your blood pressure and sugar levels are also better regulated. Enough sleep can also help you maintain a healthy weight because sleep loss can cause you to overeat.
Lack of sleep can also increase inflammation and cell damages in your body. Health issues that are associated with insufficient sleep include inflammatory bowel diseases and Crohn’s disease.
Good Sleep Improves Your Productivity and Work Performance
Many people work 14 to 16 hours a day, thinking that they get more things done. However, when you get more sleep, you can be as productive in just six to eight hours. This is because getting enough sleep makes your brain sharper, improving your concentration, problem-solving skills, and productivity. When you can balance your work life, you tend to be more satisfied with your career and have a more positive outlook in life.
Good Sleep Boosts Your Mood and Ability to Interact Socially
When you have enough sleep, it boosts your mood and your ability to interact socially. With enough sleep, you can more easily recognize and process emotions, as well as social cues. That way, you can react and respond more appropriately. Otherwise, you can tend to have a bad day, and your social skills diminish.
At the same time, poor sleep can contribute to mental health problems, such as anxiety and depression.
How to Get Enough Sleep at Night
Despite knowing all the benefits of having good quality sleep for longevity, getting enough sleep may not be easy for some people. Here are some tips on how you can get a good night’s rest.
- Establish a bedtime routine, which means sleeping at the same time every night and waking up at the same time every morning. This includes weekends. Don’t stay up too late on weekdays thinking that you will catch up on sleep over the weekends. There is no such thing.
- Keep the bedroom dark as much as possible to allow your body to produce melatonin, which is essential for several brain functions that help your body heal. Keep it cool and quiet, as well.
- Don’t use your gadgets or watch TV an hour before bedtime because artificial lights can send the wrong signals to your brain.
- Be physically active during the day and use relaxation techniques before bedtime.
Last Thoughts
Sleep is an incredibly crucial factor that affects everyone’s longevity. Good sleep for adequate periods shouldn’t be considered optional. It is essential to health, quality of life, and lifespan. Don’t neglect your sleep, so you will enjoy all the health benefits it can bring.
