Dubai, United Arab Emirates (CNN) — Would you like to live longer? So… prioritize sleep in your life.
A new study finds that five healthy sleep habits add about 5 years to a man’s life expectancy, and about 2.5 years to a woman’s life.
“If people had all of these ideal sleep behaviors, they were more likely to live longer,” said study co-author Dr. Frank Qian, a clinical fellow at Harvard Medical School and a residency in internal medicine at Beth Israel Deaconess Medical Center in Boston.
What do you do?
First, make sure you get a full seven to eight hours of sleep each night. This is difficult for many, since 1 in 3 Americans suffer from a lack of sleep, according to the US Centers for Disease Control and Control.
But you need to do more than just lie in bed longer.. you also need to get uninterrupted, restful sleep at the same time.
This means that you don’t wake up at night, or have trouble sleeping more than twice a week.
And of course, you can’t use any sleep aids.
Sleep specialist, Dr. Raj Dasgupta, explained, “Recent studies have shown that irregular sleep has been associated with impaired metabolism and an increased risk of cardiovascular disease.”
The difference between a man and a woman
In a preliminary study presented Thursday at the annual meeting of the American College of Cardiology, more than 172,000 people who answered sleep questionnaires between 2013 and 2018 were analyzed as part of the NHIS survey.
It is reported that the annual survey is conducted by both the Centers for Disease Control and the National Center for Health Statistics.
A number was assigned to each of the five healthy sleep habits, which are falling asleep easily, sleeping for a long time, getting seven to eight hours of sleep, waking up and resting, and not using sleep aids.
After about four years, the researchers compared these people’s scores with the National Death Index records to see if their sleep behaviors contributed to premature death from certain diseases or any other cause.
The team then identified other possible causes for the higher risk of death, such as alcohol consumption, low socioeconomic status, and existing medical conditions.
The study found that men who followed all five sleep habits had an average life expectancy of 4.7 years, longer than people who did not follow any of the five sleep habits or only one.
The impact of healthy sleep habits was much smaller in women.
And women who followed all sleep habits gained 2.4 years, compared to others.
“This was an interesting part of the study for me, and I hope we can find out why with more research,” Dasgupta said.
He added that one possible reason for the gender difference could be due to the difficulty in assessing women for sleep apnea, a potentially fatal condition in which breathing stops every few minutes.
The more severe the apnea, the greater the risk of coronary artery disease, heart attack, heart failure and stroke.
And if you don’t follow all the healthy sleep habits, don’t worry!
You can easily train your brain to sleep better, by following these so-called “sleep habits”.
It’s important to go to bed and get up at the same time most days of the week, even on weekends and your annual leave.
And make sure your sleeping environment is perfect, and limit the noise around you. You can try meditation, yoga, warm baths, anything that relaxes you is a great solution.
Qian said parents and caregivers can learn these habits and teach them to their children, giving them a better chance of a longer life.
He continued: “Even at a young age, if people can develop good sleep habits to get enough sleep, make sure they sleep without much distraction, and generally have good sleep habits, it can greatly benefit their overall health in the long run.” “.
The post These sleeping habits will give you a longer life of about 5 years.. What are they? appeared first on Gatto Presss.