{"id":82629,"date":"2024-10-04T13:07:47","date_gmt":"2024-10-04T07:37:47","guid":{"rendered":"https:\/\/www.1mg.com\/articles\/?p=82629"},"modified":"2024-11-29T16:23:31","modified_gmt":"2024-11-29T10:53:31","slug":"snooze-or-lose-the-link-between-good-sleep-a-long-life","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/snooze-or-lose-the-link-between-good-sleep-a-long-life\/","title":{"rendered":"Snooze or Lose: The Link Between Good Sleep & A Long Life"},"content":{"rendered":"

\"\"<\/b><\/p>\n

Live Well, Live Long : Science-backed tips for a healthier & longer life
\n<\/span><\/i>Volume 3: <\/b>Snooze or Lose: The link between good sleep & a long life<\/span><\/p>\n

Getting a good night’s sleep is as essential to your health as a sturdy foundation is to a building. While we might think we can get by on little sleep, research shows we need about <\/span>seven and a half to eight and a half hours each night.<\/b> Too little or too much sleep can cause problems in the long run.<\/span><\/p>\n

Even one night of poor sleep can take a toll on your physical and mental performance. You might notice reduced endurance, lower cardiovascular fitness (measured by VO2 max or maximal oxygen consumption), and less strength for heavy lifting (one-rep-max strength). Short-term sleep deprivation can lead to insulin resistance, raising the risk of type 2 diabetes, obstructive sleep apnea (a condition where your breathing repeatedly stops and starts during sleep), and metabolic syndrome (a cluster of conditions that increase the risk of heart disease, stroke, and diabetes), all of which can shorten your lifespan.<\/span><\/p>\n

Too Much of a Good Thing: The Dangers of Oversleeping
\n<\/b>Sleeping more than 11 hours a night can increase the risk of dying early by nearly 50%. This happens because too much sleep can lead to poor sleep quality, which keeps the body in a constant state of stress, causing high blood pressure and a fast heart rate.<\/span><\/p>\n

Brain Drain: Sleep Quality and Cognitive Decline
\n<\/b>Poor sleep quality isn’t just about feeling tired the next day\u2014it can have serious long-term effects on your brain. Research shows that not getting good quality sleep is linked to an increased risk of cognitive decline, meaning your ability to think, remember, and make decisions can suffer over time.
\n<\/span>One of the most serious potential consequences of poor sleep is an increased risk of Alzheimer\u2019s disease. For a long time, poor sleep was considered an early warning sign of Alzheimer\u2019s. However, recent studies suggest that chronic sleep disturbances may play a role in the development of the disease. This happens because <\/span>poor sleep can lead to the accumulation of beta-amyloid plaques in the brain.<\/b><\/p>\n

Beta-amyloid plaques are sticky clumps of protein that build up between nerve cells and are a hallmark of Alzheimer\u2019s disease. These plaques disrupt communication between brain cells, which can lead to memory loss and other cognitive problems. Essentially, without good sleep, the brain can\u2019t effectively clear out these harmful proteins, increasing the risk of cognitive decline and Alzheimer\u2019s.<\/span><\/p>\n

Sleep Trivia: Surprising Facts About Your Slumber<\/b><\/p>\n

Here are some fascinating facts about sleep that underscore its importance:<\/span><\/p>\n

-One bad night: <\/b>Just one night of poor sleep can impair physical and cognitive performance the next day.
\n<\/span>-Regularity matters: <\/b>Recent studies suggest that consistent sleep patterns are more crucial for health than sleep duration.
\n<\/span>-Fight-or-flight<\/b>: Poor sleep quality can keep your body in a constant state of fight-or-flight, leading to health issues like high blood pressure.<\/span><\/p>\n

Rise and Shine: The Importance of Sleep Regularity
\n<\/b>Recent studies, like one by Windred et al. (2024), found that having irregular sleep patterns can increase the risk of dying early. Irregular sleep means going to bed and waking up at different times each day. This is worse for your health than just how long you sleep.<\/span><\/p>\n

Sweet Dreams: Tips for Better Sleep
\n<\/b>To improve sleep quality and support longevity:
\n<\/span>-Stop or limit alcohol intake, especially after 6 PM.
\n<\/span>-Have dinner at least three hours before bedtime.
\n<\/span>-Avoid stimulating electronics two hours before bed.
\n<\/span>-Keep the room temperature around 20 degrees celsius.
\n<\/span>-Use a cool mattress.
\n<\/span>-Ensure you go to bed at least 8-9 hours before you need to wake up.
\n<\/span>-Maintain a consistent wake-up time, even on holidays.<\/span><\/p>\n

Wake Up to the Evolving Science of Sleep
\n<\/b>Sleep was once considered a blank state where nothing important happened. However, over the last three decades, sleep science has revealed that this view is incorrect. Prioritizing sleep can have immediate and long-term benefits for your health and longevity.
\n<\/span>
\nBy making sleep a priority, you can enjoy the daily and lifelong benefits of better health and well-being. Start implementing these sleep tips today and unlock the secret to a longer, healthier life.<\/span><\/p>\n

References
\n<\/strong>1)https:\/\/academic.oup.com\/sleep\/article\/47\/1\/zsad253\/7280269
\n2)https:\/\/www.acc.org\/About-ACC\/Press-Releases\/2023\/02\/22\/21\/35\/Getting-Good-Sleep-Could-Add-Years-to-Your 3)Life#:~:text=Getting%20good%20sleep%20can%20play,the%20World%20Congress%20of%20Cardiology
\n4)https:\/\/longevity.stanford.edu\/research-update-on-sleep\/<\/p>\n

\u00a0<\/strong><\/span><\/p>\n

The article is written by Dr. Himanshu Gupta, Product Manager, Founder’s Office<\/em>, <\/a><\/strong>and reviewed by Dr. Rajeev Sharma, Vice President (Medical Affairs)<\/a>
\n<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

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