Key Points:
- The latest research suggests that if you get 7-8 hours of sleep per night and stay asleep, sleep deeply, and wake up refreshed, this type of sleep habits will increase your life expectancy by 2.5 to 5 years.
- If unable to sleep effectively or sleep disorders It will increase the risk of cardiovascular disease, which is the cause of premature death.
- People with good sleep habits People who sleep well (quality sleep) are 30% less likely to die prematurely than people who sleep poorly.
Did you know? New research from Harvard Medical School suggests that if people havesleep behavior5 good things will makelifespanfor men increased by nearly 5 years and life expectancy for women increased by almost 2.5 years.
“Noticing abnormalitiessleepis extremely important If we spot abnormalities and can improvesleepCollectively, we might as well prevent premature deaths.”
explains Dr. Frank Qian, a physician in internal medicine at Beth Israel Deaconess Medical Center in Boston, USA, and co-author of the study.
by good and quality sleep habits must include
1. Get 7-8 hours of sleep each night.
2. Sleep easily every night
3. Sleep soundly through the night. not waking up in the middle of the night (or waking up in the middle of the night no more than 2 times/week)
4. Get a good night’s sleep When you wake up in the morning, you feel that you are fully rested for at least 5 days/week.
5. You can fall asleep on your own without using sleeping pills.
If you can change your sleep habits to get good quality according to all 5 items above, it will help reduce the chances of premature death. On the other hand, if you can’t sleep effectively. or sleep disorders It will increase the risk of “Cardiovascular disease” which is the leading cause of premature death among the working age
Confirms Dr. Raj Dasgupta, associate professor of clinical medicine at the Keck School of the University of Southern California, who further explains that quality sleep It’s not just regarding getting enough sleep. It also includes the same good sleep consistency every night.
Recent studies have shown that sleep irregularity Linked to metabolic disorders of the body. and increase the risk of cardiovascular disease higher
Additionally, according to an annual survey conducted by the CDC and the US National Center for Health Statistics, also found information that compared to individuals with a good sleep factor of 0 to 1. People with all 5 sleep factors above 30% less likely to die prematurely divided into
- 21% less likely to die from cardiovascular disease
- 19% less likely to die from cancer
- 40% less likely to die from causes other than heart disease or cancer
In addition, the study also found that Men who follow the five healthy sleep habits above have a longer life expectancy. Longer to 4.7 years (compared to people who have poor quality sleep). In women who follow the five good sleep habits above. It will help to live longer by 2.4 years (compared to people who have poor quality sleep).
read here Many people with problemscannot sleep” or inadequate sleep quality You are probably curious regarding how you can change your sleeping habits? In this regard, Dr.Raj Dasgupta has a suggestion that
Having good sleep habits can be easily practiced. Here’s how:
1. Go to bed at the same time most nights and wake up at the same time almost every morning. even on weekends and public holidays
2. Make sure your sleep environment is optimal. The weather is cool and the lights are completely dark. and reduce noise to a minimum
3. Avoid drinking alcohol before bedtime. Drinking and getting drunk may seem to make it easier to fall asleep. But when your liver finishes metabolizing the alcohol at 3am, your body wakes up. Which is considered a disturbance to sleep anyway.
4. Establish a sleep routine. By at least 1 hour before going to bed, you must not look at the mobile phone screen because the blue light from the screen disturbs sleep. or can’t sleep
5. Before bed, try meditation, yoga, tai chi, a warm bath, or anything else that makes your body very relaxed.
6. Parents should instill these habits in their children since childhood to help them live longer.
Finally, if we can develop these good sleeping habits It will allow the body to get enough sleep. Having good sleep hygiene overall has a huge impact on your overall long-term health. and contributes to reducing the risk of developing serious diseases Thus giving us a longer life expectancy.
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refer : CNN