In today’s busy world, the definition of a good night’s sleep may need to be redefined. According to a recent study, adults who maintain a regular sleep schedule with consistent bedtime and wake times are more likely to have lower mortality rates compared to those with irregular and insufficient sleep patterns.
Lead researcher Joon Chung, a post-doctoral research fellow at Harvard Medical School, suggests that we expand the conversation surrounding a good night’s sleep. Instead of aiming for just one good night of sleep, we should strive for many consecutive nights of quality sleep on both weekdays and weekends.
The study, which was presented at the 37th annual meeting of the Associated Professional Sleep Societies, analyzed data from over 1,750 participants over a span of seven years. The participants wore wrist actigraphy devices to track their sleep patterns, measuring the consistency and duration of their sleep.
The results showed that participants with regular and healthy sleep schedules had a 40% lower risk of dying from any cause compared to those with irregular and insufficient sleep patterns. This correlation held true regardless of socio-demographics, lifestyle, health status, and major sleep disorders.
Dr. Baljinder S. Sidhu, a pulmonologist and sleep specialist, highlights the importance of this study in the context of previous research. Poor sleep hygiene has been linked to higher mortality rates, as shown in a study of 78,500 women over ten years. Additionally, short sleep durations, excessive sleeping, and the use of sleeping pills have all been associated with increased mortality.
Not only does poor sleep quality affect mortality rates, but it can also lead to worse outcomes in terms of health. A recent international study found a significant association between sleep impairments and the risk of acute stroke.
To improve sleep quality and reap these benefits, experts recommend getting 7-8 hours of sleep each night at consistent times. Going to bed and waking up at the same time every day, including weekends, helps to establish a regular circadian rhythm.
Other sleep tips include using the bedroom only for sleep and sex, avoiding electronic devices before bed, and engaging in quiet activities if unable to fall asleep within 20 minutes. It is also advised to avoid large meals, caffeine, and alcohol before bedtime and to reduce fluid intake before bed.
In conclusion, a good night’s sleep is not just a luxury. It is essential for overall health and longevity. By prioritizing consistent and quality sleep, we can significantly lower the risk of mortality and improve our well-being.
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