Needing at least 7 hours of sleep, going to bed and waking up at the same time, reducing light or avoiding electronic devices before going to bed are tips to help you avoid illness.
Sleep is a state of rest that you need every day, but it is often affected by many factors such as anxiety, noise or previous movie watching activities. Lack of sleep makes it difficult for the body to concentrate, which over time can lead to neurological problems and chronic diseases.
According to a 2024 study in the journal QJM, quality sleep can extend life expectancy, by 4.7 years for men and 2.4 years for women.
The study interviewed more than 170,000 people about their health and sleeping habits, then matched this information with death records over the years. Researchers looked at five sleep factors in measuring sleep quality. The first factor is whether people are getting the ideal amount of sleep, which is seven to eight hours. The next two factors look at how much difficulty people have in falling asleep and staying asleep through the night. The fourth factor asked whether people used sleeping pills, and the fifth factor was about feeling rested upon waking.
To score a full five points for sleep quality, you need to sleep at least seven hours a night, fall asleep easily and stay asleep at least five nights a week, be medication-free, and feel refreshed when awake. Get up at least five days a week. People who scored five points on sleep quality had a longer lifespan than those who scored only one or none of the sleep factors.
Sleep quality also affects the risk of death from certain diseases. People who scored five points had a 30% reduced risk of death from any cause, a 21% reduced risk of cardiovascular death, and a 19% reduced risk of cancer death. One note about this study is that participants self-reported their sleep habits. The authors cannot verify whether the information is completely accurate.
So how to improve sleep quality? Even though sleep may not be a priority when you’re young, you’ll thank yourself later if you develop good sleep habits now. Better Health Channel recommends you consider some lifestyle choices that may affect your sleep. This may include respecting your body’s circadian rhythm by going to bed and waking up at the same time every day of the week. While it may be tempting to stay up late and sleep in on the weekends, your body will reward you with more alertness at consistent times throughout the day.
Going to bed after vigorous exercise, a heavy meal, or 1-2 glasses of wine may be your habit, but this can make sleep difficult. It’s better to avoid all of the above for 2 hours before going to bed. You will also find it easier to fall asleep with habits such as dimming the lights, reading, or taking a bath to help your body and mind relax after a busy day. Electronic devices can keep you awake, so put aside your phone and worrying about missing out, so you can prioritize quality sleep.