SLEEP IS NOT SIMPLY A PASSIVE REST STATE. It is a central pillar of our health and well-being. Today we explore how you can snooze to better health and use sleep to lower your early mortality risk.
The quality and quantity of sleep we obtain profoundly impact our physical, mental, and emotional health. Adequate and restorative sleep is crucial for maintaining a strong immune system, promoting proper cognitive function, and supporting a healthy cardiovascular system.
In this modern age of constant stimulation and busy lifestyles, understanding the critical relationship between sleep and health is essential for optimizing our well-being and unlocking our full potential.
Writers on Sleep
“Even a soul submerged in sleep
is hard at work and helps
make something of the world.”
― Heraclitus, Fragments
“After sleeping through a hundred million centuries, we have finally opened our eyes on a sumptuous planet, sparkling with color, bountiful with life. Within decades we must close our eyes again.
Isn’t it a noble, enlightened way of spending our brief time in the sun to work at understanding the universe and how we have come to wake up in it? This is how I answer when I am asked — as I am surprisingly often — why I bother to get up in the mornings.”
― Richard Dawkins
“Sleep is the most innocent creature, and a sleepless man
the most guilty.”
― Franz Kafka, Letters to Milena
Sleep
I have begun training for a bodybuilding (physique) competition next year. I am not naturally suited for the endeavor, being not particularly large in stature. But I am disciplined.
Recently, I have focused on optimizing several lifestyle elements, including diet and physical activity. I don’t use tobacco or enjoy alcohol. But in pursuing a healthy lifestyle, I often underestimate the profound influence of sleep on my health.
Sleep is not a luxury or a time wasted; it is a fundamental biological need that allows our bodies and minds to recharge, repair, and rejuvenate.
Lack of sleep or poor sleep quality can lead to various health issues, including increased risk of chronic diseases, impaired cognitive function, weakened immune system, and compromised emotional well-being.
Knowing about the integral role of sleep in our health is the first step towards cultivating better sleep habits and reaping its numerous benefits. Here’s what I previously had to say:
How I Keep My Brain Ridiculously Fit
Prioritizing Sleep
As the pace of modern life accelerates, the importance of prioritizing sleep for optimal health becomes increasingly evident. Sleep is not merely a passive state of unconsciousness but an active process supporting vital bodily functions.
During sleep, our cells regenerate, our brains consolidate memories, and our hormones rebalance.
We jeopardize our physical and mental well-being by neglecting our sleep needs, leaving us vulnerable to various health problems, from weakened immune systems to impaired cognitive abilities.
Understanding the profound impact of sleep on our health empowers us to make informed choices and cultivate healthy sleep habits that can enhance our overall quality of life.
Sleep is when our bodies engage in vital restorative processes, repairing tissues, regulating hormones, and rejuvenating energy levels.
Unsurprisingly, insufficient or poor sleep quality can cause various health issues, including obesity, diabetes, depression, and cardiovascular diseases.
Recognizing the profound impact of sleep on our well-being motivates us to prioritize rest, adopt healthy sleep habits, and unlock its countless benefits for our overall health and vitality.
How Does Sleep Work Its Magic?
Sleep plays a crucial role in improving the length of your life in several ways:
- Cellular Repair: During sleep, your body undergoes important restorative processes, such as cellular repair and regeneration. Sleep helps maintain healthy tissues and organs, reducing the risk of age-related diseases and promoting longevity.
- Immune Function: Sufficient sleep strengthens your immune system, enabling it to better defend against infections, diseases, and chronic inflammation. A robust immune system is vital for long-term health and can contribute to a longer life.
- Heart Health: A good night’s sleep positively impacts your cardiovascular system. It helps regulate blood pressure, reduces stress hormones, and lowers the risk of heart disease and stroke, which are crucial for a healthy, extended lifespan.
- Cognitive Function: Quality sleep enhances cognitive function, including memory consolidation, learning, and problem-solving abilities. Maintaining optimal brain health can prevent cognitive decline and improve quality of life as you age.
- Hormonal Balance: Sleep influences regulating various hormones, such as those involved in appetite control, metabolism, and stress response. Maintaining a hormonal balance through sufficient sleep can help you better manage weight, reduce the risk of obesity-related diseases, and support overall well-being.
- Mental Health: Lack of sleep is closely linked to mental health issues such as depression, anxiety, and mood disorders. Prioritizing sleep promotes emotional well-being, reduces stress levels, and contributes to a healthier mind, ultimately supporting a longer and happier life.
- Accident Prevention: Fatigue and sleep deprivation impair cognitive function and reaction time, increasing the risk of accidents and injuries. Ensuring adequate sleep improves alertness and concentration, reducing the likelihood of accidents and promoting longevity.
Remember, everyone’s sleep needs vary, but the general recommendation for adults is to aim for seven to nine hours of quality sleep each night. By prioritizing sleep and adopting good sleep habits, you can reap numerous benefits for a longer, healthier, and more fulfilling life.
Sleep Helps Lower Premature Death Risk
A new study reminds us that healthy sleep may help protect us against premature death.
Researchers estimated the association of regular sleep of optimal sleep duration with all-cause mortality using data from 1759 adults in the Multi-Ethnic Study of Atherosclerosis Sleep Study.
The researchers examined a diverse group of older adults; Let’s get right to the striking findings:
Individuals with regular optimal sleep had a 40 percent lower risk of dying of any cause during follow-up than those with irregular and insufficient sleep.
Scientists characterized sleep regularity and duration using seven days of data gathered from wrist-worn devices. They characterized subjects as “regular-optimal” sleepers or “irregular-insufficient” sleepers.
Researchers followed the subjects for seven years. They presented the results at SLEEP 2023, the 37th annual meeting of the Associated Professional Sleep Societies.
Five Tips to Getting Better Sleep
Here is what I previously said about getting better sleep:
- Watch the caffeine and avoid cigarettes. Both are stimulants that can compromise your sleep.
- Avoid alcoholic drinks at night. They interfere with sleep, especially REM sleep.
- Get some physical activity. Aim for at least 20 to 30 minutes daily, ideally more than several hours before bed. Even a brisk walk counts.
- Optimize your sleep environment. Avoid bright lights in the hour before sleep, and ditch the television during that time too. I read quietly, take a warm shower, and listen to my cherished classical piano music. I find words in songs activate my brain more than I would like. I keep my room dark and below 68 degrees F.
- Create a sleep schedule. Be consistent: Head to bed and wake up at the same time each day. If you want seven hours of sleep, give yourself enough sleep opportunities. Do you need to go to bed ten minutes before you will fall asleep or twenty?
You can find more information here:
5 Things You Need to Do to Get Better Sleep, Backed by Science
Key points — Snooze to Better Health: How Sleep Can Lower Mortality Risk
Question. Is good sleep associated with a reduction in premature mortality? Can we snooze to better health?
Findings. Individuals with regular optimal sleep had a 40 percent lower risk of dying of any cause during follow-up than those with irregular and insufficient sleep. Of course, the association is not causality, but this study aligns with numerous ones pointing to the perils of insufficient sleep./
Meaning. The current study adds to the growing evidence that irregular sleep and a broad array of bad health outcomes are associated, including the following:
- Cardiometabolic disease
- Cardiovascular disease
- Obesity
All of us can benefit from getting regular, adequate sleep. By getting good sleep, we can let out internal circadian clock effectively regulate various biological processes. The American Association of Sleep Medicine recommends adults aim for at least seven hours of sleep.
Finally, funding for the study was provided by the American Academy of Sleep Medicine Foundation and the National Institutes of Health. The current study authors report no relevant financial relationships.
It is a challenge for me, but I continue to try to snooze to better health. Seven to nine hours, seven to nine hours, seven to nine…
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “Snooze to Health.”
