If there’s one habit that keeps you healthy and your body happy, then it’s definitely sleep. Getting enough of it keeps you functioning, but if you find yourself slacking on your sleep, then chances are that you’ll start to feel like you’re malfunctioning.
We’re all hoping to age well and preserve our longevity, but you can’t exactly do this if you’re not sleeping well. You may think that your sleep habits are harmless, but they could be the one area of your life that is keeping you from living a longer and healthier life.
Sleep and Longevity: What’s The Link?
According to a study published in the Annals of Behavioral Medicine earlier this year, participants who experienced at least a single night of sleep loss over an 8-day period (they slept an hour and a half less) reported symptoms that included anger, nervousness, loneliness, irritability, frustration over losing sleep, upper respiratory issues, body aches, and gastrointestinal issues.
If that’s not enough, the researchers also noted that the most significant decline in cognitive and physical well-being occurred after the first night of sleep loss.
Now if this happens after only one night of poor sleep, imagine the effects of consecutive nights of poor sleep on your health.
Poor sleep can increase your risk for chronic conditions like heart disease, diabetes, obesity, depression, and stroke – all of which can compromise your longevity. Therefore, if you want to protect your health and longevity, it’s important to ensure that you’re getting enough quality sleep. As such, it may be advisable to take stock of your sleep patterns and see if you have any habits that are compromising you getting a good night’s rest.
Bedtime Habits Affecting Health and Wellness
1. Too many nightcaps
You may have noticed that alcohol helps you sleep better, but that’s not necessarily a good thing. In fact, alcohol has been found to affect sleep quality, and that may be when you find yourself waking up exhausted after too many nightcaps.
A study published in JMIR Mental Health looked at how different levels of alcohol consumption can affect sleep quality. The study, per the Sleep Foundation, found that:
- Low levels of alcohol consumption (less than two drinks a day for men or one drink a day for women) decreased sleep quality by 9.3%.
- Moderate levels of alcohol consumption (two drinks a day for men or one drink a day for women) decreased sleep quality by 24%.
- High levels of alcohol consumption (more than two drinks a day for men or one drink a day for women) decreased sleep quality by 39.2%.
Photo by Greta Hoffman
How exactly does this happen? Well, there are four stages of the sleep cycle, each stage helping your body repair and relax. Unfortunately, consuming alcohol can disrupt these stages, decreasing overall sleep quality.
2. Exercising before bed
Yes, it’s important to get a good workout in, but it’s best to avoid any rigorous workouts before bed.
Rigorous workouts, such as running, HIIT, or jump rope elevate your body temperature and stimulates your nervous system, keeping you buzzing and making it harder to fall asleep.
3. Becoming a night owl
It’s easy to stay up a few hours past bedtime, especially when you have deadlines due, but this really shouldn’t be a habit.
There’s nothing good about being a night owl because all you’re doing is depriving yourself of time that could be spent on getting good quality sleep, which, as aforementioned, can cause a host of health problems that can compromise your longevity.
Additionally, recent studies have shown that disrupting the body’s natural circadian rhythm, as night owls often do, can lead to negative metabolic changes. This disruption can influence hormone levels, particularly those related to hunger and stress, making one more prone to weight gain and mood fluctuations. Moreover, consistently staying up late has been associated with a higher risk of developing cardiovascular issues and diabetes.
It’s not just about the quantity of sleep but also maintaining a consistent sleep schedule that aligns with natural light-dark cycles, which is vital for overall health.
4. Sleeping with your screen
It seems that we’re spending a large part of our days staring into a screen, even when we’re supposed to be sleeping.
Be it your laptop, your phone, or even the TV that you’ve hung up on your bedroom wall – you should not be falling asleep with any screen near you.
Melatonin is the sleep hormone and this hormone is influenced by light. The electronic devices that we can’t seem to live without mimic the light produced by sunlight (hello blue light) and this light affects melatonin production, signaling to your brain that it’s still time to stay awake.
In addition to disrupting melatonin production, excessive screen time before bed can also overstimulate the brain, making it harder to wind down and fall asleep. Engaging with digital content, whether social media posts, news, or even a captivating TV series, can trigger emotional and mental arousal. This heightened state of alertness can prolong the time it takes to fall asleep and reduce overall sleep quality.
Establish a ‘screen-free’ buffer zone of at least 30 minutes before bed and opt for more relaxing activities like reading a book or practicing mindfulness exercises. This small change can help your mind and body relax and prepare for rest.
5. Late night meals
It’s one thing to enjoy a big dinner, but it’s a whole other thing to gorge on a feast minutes before you hit the sack.
Your body needs time to digest the food that you’ve eaten, but if you don’t give it that time, you’ll find yourself battling indigestion and heartburn as you try to fall asleep.
6. Poor sleep schedules
It’s important to keep a consistent sleep schedule, as doing so maintains the body’s internal clock, and it can help you fall asleep and wake up more easily. Any change in it can affect sleep quality.
It should also be mentioned that you should maintain your sleep schedule over the weekends and holidays. It may be tempting to sleep for a few extra hours, but any disruption to your body’s clock may create problems.
7. Being a (late) coffee drinker
Yes, coffee has longevity benefits, but if you drink it too late in the day, then you’re going to harm your sleep health and affect your longevity.
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Caffeine can stay in your system for six to eight hours. If you’re making an afternoon coffee run, then you’re risking that caffeine stimulating your nervous system. This will keep you alert and cause restlessness as you try to fall asleep.
8. You don’t have a bedtime routine
We all live busy lives, and sometimes all we want to do is get home and fall straight into bed. While this is a nice thought, it’s important for you to remember to unwind before bed. As hard as it may be to believe, falling asleep when you’re dead tired isn’t as easy as it sounds.
Establishing a bedtime routine can include setting up the right sleeping environment. A vital aspect of this is choosing the right pillow. Studies have shown that buckwheat pillows improve sleep, as they conform to your head and neck, providing excellent support and helping facilitate a more restful night’s sleep.
Healthy sleep habits
If you’re worried about your sleep habits and their effects on your longevity, fret not. These habits can ensure that you get a good night’s rest and go on to live a long and healthy life:
- Eat at least two to three hours before bedtime.
- Maintain a routine sleep schedule.
- Don’t exercise right before bed.
- Avoid stimulants from 2 pm onwards.
- Avoid nightcaps and try to cut back on alcohol in your day-to-day.
- Unwind before bed by reading, meditating, or listening to music.
- Turn your bedroom into a sleep haven.
Easier Way To Form Your New Habits
Developing new habits can be challenging, but with the right guidance, it becomes easier to stick to them. The Greatness app is designed to help you foster self-discipline, promote healthy habits, and establish a positive daily routine for your physical and mental well-being. With its personalized features and easy-to-use interface, the app provides a seamless experience for cultivating and maintaining beneficial habits. By integrating the Greatness app into your routine, you can enhance your self-discipline, embrace positive changes, and unlock your potential for personal growth and improved well-being.
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Did you know that researchers have found a link between having bad dreams and the risk of Parkinson’s disease? Read here: Your Nightmares Could Be An Early Warning Of Parkinson’s Disease
