CONSISTENT SLEEP AND WAKE TIMES may be more important than duration. Consistent sleep and wake times may be more important than duration. Today, I will explore what I got wrong about sleep. Getting under seven hours may not doom me, after all.
In pursuing a longer and healthier life, I cannot overstate the importance of sleep.
Traditionally, the magic number has been between seven and nine hours. I get anxious if I do not hit the seven-hour mark. But am I overthinking sleep?
Recent scientific findings suggest that the quality and consistency of our sleep are equally crucial.
This essay explores emerging research on sleep practices beyond the conventional eight-hour recommendation, shedding light on habits that may contribute to a longer and healthier life.
What I Got Wrong About Sleep — Sleep Quality Matters
The conventional wisdom of getting eight hours of sleep per night has been ingrained in our understanding of a healthy sleep routine.
However, recent studies challenge the simplistic notion that quantity alone is the key to well-being.
My favorite sleep researcher is Dr. Matthew Walker. If you have yet to read (or listen to) his work, I strongly advise you to do so. Here is a link to his TED conference talk:
Dr. Walker and colleagues conducted a groundbreaking study emphasizing this:
Sleep quality (including specific sleep cycle durations) strongly influences cognitive function, emotional well-being, and overall health.
Deep Sleep and Longevity
Delving into the intricacies of sleep cycles, the importance of deep sleep, also known as slow-wave sleep, becomes apparent. I want to use longevity to highlight the importance of sufficient sleep.
During deep sleep, the body undergoes crucial processes such as cellular repair, immune system strengthening, and memory consolidation.
Why We Sleep: Unlocking the Power of Sleep and Dreams
Why We Sleep: Unlocking the Power of… by Walker Ph.D., Matthewwww.amazon.com
Lo and colleagues discovered that individuals experiencing regular deep sleep were likelier to live longer and exhibited better cognitive function and emotional resilience.
The Power of Consistency
There is hope for me. Getting fewer than eight hours of sleep each night does not mean I am doomed to an early death.
Maintaining a consistent sleep schedule is vital to achieve quality rest and reap benefits.
A 2021 study conducted by a Michigan Medicine (USA) team used data from direct sleep measurements and mood of more than 2,100 early-career physicians over one year.
Here are the research findings:
Variability in sleep parameters substantially impacted mood and depression, similar in magnitude to the average levels of sleep parameters.
Consistent sleep-wake cycles help regulate the body’s internal clock, known as the circadian rhythm, contributing to better overall health and longevity.
New Study Results on Sleep Regularity
A recent study on sleep and longevity found that sleep “regularity” — going to bed and awakening consistently with few mid-slumber interruptions — matters more than how long you sleep.
Sleeping six hours every night on a consistent schedule was associated with a lower risk of early death than sleeping eight hours with very irregular habits.
The researchers adjusted the results for sex, age, ethnicity, lifestyle, sociodemographic, and health factors.
Sleep regularity was a stronger predictor of all-cause mortality than sleep duration. My mind is blown.
Good News
There is good news here.
The findings indicate that sleep regularity is an important predictor of mortality risk and is a stronger predictor than sleep duration.
I go to bed every night at 10:35 and arise at 5:35 a.m., irrespective of whether it is a weekday or weekend.
Sleep regularity may be a simple, effective target for improving general health and survival.
Action Item #1 — Practice Mindfulness
If you know me (or my writing), you know that I cannot end without giving you some more actionable items.
In our fast-paced modern world, stress and anxiety often affect the quality of our sleep. Incorporating mindfulness practices into our bedtime routine may offer a solution.
In 2015, Black and Los Angeles (USA) colleagues demonstrated that mindfulness meditation significantly improved sleep quality and duration.
Deep breathing or guided meditation can help calm the mind, reduce stress, and promote better sleep. Meditation helps me to avoid rumination.
Here’s a guide to practicing mindfulness for sleep:
The Ultimate Guide to Mindfulness for Sleep
www.mindful.org.
Action #2 — Limit Technology
In today’s digital age, our reliance on electronic devices may adversely affect our sleep quality.
Chang and colleagues reported in 2015 that exposure to the blue light emitted by screens can disrupt the production of melatonin, a hormone that regulates sleep-wake cycles.
Creating a technology-free bedtime routine and reducing screen time before sleep may improve sleep quality and longevity.
Social Connection and Sleep
Humans are inherently social creatures, and our social interactions significantly influence our well-being, including sleep.
Individuals with stronger social connections experienced better sleep quality.
Building and maintaining healthy relationships may contribute to emotional well-being and improved sleep, positively impacting longevity.
Final Thoughts — What I Got Wrong About Sleep
As we navigate the complex landscape of sleep and longevity, it becomes evident that the conventional wisdom of merely aiming for eight hours of sleep oversimplifies the equation.
Quality, consistency, and the incorporation of mindful practices into our bedtime routine emerge as essential factors for promoting a longer life and a healthier and more fulfilling one.
By understanding and implementing these sleep practices, we can unlock the secrets to a more profound and restorative rest, paving the way for a future of enhanced well-being and longevity.
Now we have one more tool to improve our health: Consistency with our sleep times. It’s not just how much you sleep but consistency.
We don’t have to have perfect sleep habits, but little improvements may improve our health- and lifespans.
Study Problems
The study did not evaluate the effects of extremely short sleep. People who get less than three or four hours with consistent bedtimes might do worse than those who get eight hours with inconsistent bedtimes.
Finally, the study does not establish a causal relationship between irregular sleep patterns and longevity.
Thank you for reading “What I Got Wrong About Sleep.”
