Sleep properly to live longer

Researchers are now paying more attention to sleep quality. It’s not how long you lie in bed, but how good your sleep is in terms of restoring your body and mind. Scientists have introduced a number of health-tracking devices, such as watches, that can record how long and how well you sleep. According to a 2024 study published inQJM, quality sleep can help men live an additional 4.7 years, and women an additional 2.4 years.

Chronic sleep deprivation can make it difficult to concentrate and your patience for the day's pressing issues may seem tenuous. Over time, sleep deprivation can lead to cognitive problems and a number of chronic diseases.

Healthy sleeping styles

According toHealth Digest, the authors interviewed more than 170,000 people about their health and sleep behavior, and compared them with death records years later. They looked at five factors to measure sleep quality. The first was whether people got the ideal amount of sleep (7 to 8 hours). Other factors included difficulty falling asleep, sleeping through the night, using sleeping pills, and how they felt when they woke up.

To get a full 5 points, you must sleep at least 7 hours, fall asleep easily, sleep a full night 5 nights a week, not take sleeping pills, and wake up feeling refreshed 5 days a week.

People with a sleep quality score of 5 had a longer life expectancy. They had a 30% lower risk of death from all causes, a 21% lower risk of death from cardiovascular disease, and a 19% lower risk of death from cancer.

One caveat to this study is that participants self-reported their sleep habits. The authors cannot verify whether the information is completely accurate.

How to improve sleep quality

Sleep may not be a top priority when you're young. But you'll thank yourself later if you establish a regular sleep routine early on.Better Health ChannelIt is recommended that you consider factors that may affect your sleep. Respect your body's circadian rhythm by going to bed and waking up at consistent times every day.

Many people go to bed right after a hard workout, a heavy meal, or a glass or two of wine, but this habit can make it difficult to fall asleep. It’s best to avoid this routine within two hours of bedtime.

You’ll also find it easier to fall asleep if you establish routines like dimming the lights, reading a book, or taking a bath to help your body and mind settle after a hard day. Electronic devices can keep you awake, so put your phone away to prioritize quality sleep.