We all know the unpleasant consequences of not getting enough sleep. When we don’t get adequate rest, we typically feel groggy, irritable, unfocused, and forgetful. However, the effects of chronic poor sleep habits go beyond the immediate morning repercussions. According to experts, neglecting to get enough rest on a regular basis can negatively impact your health and even your longevity.
“Sleep affects almost every type of tissue and system in the body—from the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance,” explains the National Institute for Neurologic Disorders and Stroke. “Research shows that a chronic lack of sleep, or getting poor quality sleep, increases the risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression, and obesity.”
The good news is that there are a few simple changes that can help you improve your health. These are the five simple sleep hygiene habits to try if you want to live longer, new research shows.
Shutterstock
Getting enough sleep consistently is one of the key pillars of good health, just as important as maintaining a healthy diet and being physically active. According to the Centers for Disease Control and Prevention (CDC), most adults need between seven and nine hours of sleep per night. Adults aged 65 and older need slightly less, between seven and eight hours per night.
According to a 2010 meta-analysis published in the journal Sleep, which combined data from 16 studies with 1,382,999 participants, the duration of sleep can significantly influence longevity. The authors of the study concluded that “Both short and long duration of sleep are significant predictors of death in prospective population studies.”
But it is also important for your health and longevity to get good quality sleep, notes the CDC. This can be achieved by getting natural light exposure early in the day, eating well, being physically active throughout the day, having a pre-bedtime routine, and making your bedroom conducive to uninterrupted sleep.
Shutterstock
It has long been established that the duration of sleep directly affects health and longevity, but researchers are only now beginning to comprehend how maintaining a consistent sleep schedule influences lifespan.
According to a newly published study from Jan. 2024 also featured in the journal Sleep, adhering to consistent sleep and wake times may have the greatest impact on longevity.
Phiromya Intawongpan/iStock
Even a small amount of light entering your bedroom at night—such as from a bright clock or a nightlight in the hallway—can significantly affect your sleep quality and overall health. Research suggests that this practice is associated with metabolic and cardiovascular risk factors, including increased insulin resistance, and higher incidence of diabetes, high blood pressure, and obesity.
Wearing an eye mask at night is a simple way to counteract these risks by blocking out any minor lights.
Shutterstock
Scent can be a powerful trigger for memory, and recent research suggests that using a scent diffuser while you sleep can help improve cognitive function. In fact, a study found that when senior participants used fragrance diffusers in their bedrooms for just two hours every night over six months, their cognitive performance on a memory test improved by 226 percent.
“Minimal olfactory enrichment administered at night produces improvements in both cognitive and neural functioning. Thus, olfactory enrichment may provide an effective and low-effort pathway to improved brain health,” the study authors concluded.
For more health news sent directly to your inbox, sign up for our daily newsletter.
Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you’re taking or any other health questions you have, always consult your healthcare provider directly.
:max_bytes(150000):strip_icc()/TSLAChart-62037684d10543e1abfcf7017e3edb40.gif "Watch Those Tesla Value Ranges as Inventory Hurries up to Recent Document Prime")
