Practicing these 3 sleep habits can increase your life expectancy

Sleep is one of the most important things we can do for our bodies. It’s not a nice add-on; it is a necessity for wellness. Insufficient sleep is linked to serious chronic health problems such as cardiovascular disease, diabetes and weakened immune function. It also affects your ability to deal with stress.

But the influence of sleep doesn’t stop there. Research shows that poor sleep habits shorten a person’s lifespan. It is important to get enough good sleep. While it cannot promise longevity, it does keep your vital bodily processes going as they should. Let’s talk about what sleeping habits to add to your routine tonight.

What happens while we sleep?

Even though you are not moving, your body is active when you sleep. There are important mental and physical processes that take place during sleep.

Let’s start with the brain. Cognitive function depends on sleep. Sleep allows the brain to form new neural pathways to complete other cognitive functions such as learning, concentration, and problem solving. According to Harvard Health, your brain also uses sleep to flush out toxins that build up while you’re awake.

Memory consolidation also takes place while we sleep. Think of it this way: when you’re awake, you take in the information, but it’s just floating around in your head. One has to go to sleep to understand what it means and to be able to retrieve it from long-term memory.

Physically, sleep helps your body repair itself, including muscles, organs, and cells. It also grows tissue and releases hormones that aid in body growth and recovery. Another key function the body can perform during sleep is to ward off disease. During sleep, the immune system releases cytokines, a small protein that reduces inflammation or infection.

3 sleeping habits you should implement if you want to live longer

A lot happens during sleep that is essential to overall health. Try these sleep tips to make sure you’re as healthy as possible.

Sleep about 7 hours a night

First, make sure you’re getting enough sleep. According to the CDC, adults should sleep an average of 7 or more hours a night. Not every type of sleep is enough; It must be undisturbed and relaxing. you want to get so much deep sleep as possible. Deep sleep is one of the most important phases as it gives your brain and body a chance to rest and recover from the day.

OK, so you don’t get to choose what type of sleep you get. However, there are things you can do while awake to prepare yourself to successfully progress through the stages of sleep and meet your deep sleep quota.

Use these tips to maximize your sleep quality and duration:

• Avoid caffeine 6 hours before bed: It’s best to keep yours caffeine consumption until mid-morning and early afternoon. Stop drinking it about 4 to 6 hours before bed so it doesn’t interfere with your ability to fall asleep.
• Don’t drink alcohol before bed: For some people, alcohol can relax them enough to fall asleep easily. However, this happiness does not last. Alcohol is a central nervous system depressant calms the exciting nerve cells in the brain. As your body metabolizes the alcohol, these cells recover and you wake up.
• Invest in sleep essentials: To get the best sleep Take care of your bedroom is a true one sleep sanctuary. From bedding to your mattress to blackout curtains, it’s important to make the right choice for your sleeping needs.
• Exercise a few hours before bed: The timing of your exercise partly determines how well you will sleep. Intense workouts should generally not be done right before bed, as they increase your heart rate and stimulate your nervous system, making it harder to fall asleep. It’s best to keep up your vigorous exercise at least an hour before bed. That said Low impact yoga sessions can be done right before bed as they can improve your sleep quality.
• Try to deal with the fear: Anxiety can significantly impact your ability to sleep. To cope with anxiety symptoms Before going to bed, use a meditation app or sleep with a weighted blanket to manage bedtime anxiety symptoms.

Address your sleep apnea

You would be surprised how many people go untreated her sleep apnea. I get it. The masks can be uncomfortable and machine pumping can keep your partner awake. But you shouldn’t ignore your sleep apnea.

The nature of sleep apnea will not allow you to sleep well without treatment. When you suffer from sleep apnea, you temporarily stop breathing while you sleep because your throat muscles relax too much and block your airway. As a result, you wake up. It can happen just a few times or hundreds of times a night. No matter how long you sleep with untreated sleep apnea, you never feel rested.

Studies have found that sleep apnea can contribute to “older” biological age and accelerated aging. It has also been shown to contribute to chronic health conditions such as high blood pressure, and heart disease stroke.

Treating sleep apnea can reduce your risk of health problems and help you sleep better at night.

Stick to your sleep routine

Have you ever noticed that you get tired around the same time every night? There’s a very good reason for that. Our body has a natural sleep-wake cycle is called the circadian rhythm. It’s the thing that helps us relax enough to fall asleep by flooding our brains with melatonin.

Stay the same sleep and wake time helps keep your aligned with circadian rhythms. A disrupted circadian rhythm will make you experience daytime fatigue and difficulty concentrating. Try to fall asleep and wake up at the same time each day as much as possible. Yes, also on weekends.

Sleep is the basis of our health. Getting enough sleep is one of the best things you can do to ensure you live a long, happy life. Start consciously with your sleep tonight.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified healthcare provider with any questions about a medical condition or health goals.