Simply put, longevity means living a long life. The two largest contributing factors to longevity are genetics and lifestyle choices. Luckily for us, we are largely in control of the latter.
This month, we are focused on a few key topics that can contribute to living a longer life and, more importantly, a better quality of life.
Last Updated: 6/30/24
C.S. Lewis said, “Many things – such as loving and going to sleep – are done worst when we try the hardest to do them.”
Recent evidence suggests Lewis is right when it comes to sleep. Sometimes the wait to fall asleep provokes anxiety which then makes it more difficult to fall asleep. Is it comforting to know that normal sleep latency (the amount of time it takes to fall asleep) is between 10-20 minutes? As we look at habits associated with healthy aging, both the quality and quantity of sleep are instrumental to longevity.
According to the CDC, chronic sleep restriction has doubled in the U.S. since 1960 with over one third of all U.S. adults getting less than the recommended amount of sleep each night. Sleep allows the body to safely ‘shut down’ at night, restoring energy and affording the brain time to consolidate important experiences and memories. It also plays a large role in helping us recover from training sessions. Poor sleep is associated with numerous health issues including obesity, diabetes, hypertension, cardiovascular disease, and increased mortality. It can make us irritable or depressed as well as affect our memory, coordination, and muscle repair.
Wondering if you are sleep deprived? Below are a few signs that you may need more sleep:
- You wake stiff and sore, not feeling refreshed.
- You feel sleepy throughout the day.
- You suffer from impaired memory and concentration.
- You toss and turn at night.
- You have a weak immune system.
- You experience mood swings.
If you’ve determined that your sleep is less than optimal, a change to your nighttime routine could be beneficial. Some behaviors that contribute to insomnia and restless sleep include:
- Oversleeping
- Use of caffeine, alcohol, cigarettes, and sleeping pills
- Screen time before bedtime
- Napping longer than 30 minutes per day
- Exercising vigorously before bedtime
- Participating in stressful tasks within two hours of bedtime
Creating an ideal sleep environment may require that we establish new habits to maximize our sleep quality:
- Go to bed at the same time every night.
- Have a pre-sleep routine (reading, soft music, deep breathing, etc.) to help you relax.
- Keep your room cool (60-69 degrees F), quiet, and dark.
- Keep TVs, phones, and computers out of your bedroom.
- Switch your smartphone to night mode at least one hour before bedtime.
- Use an alarm clock that does not have a snooze button.
- Use an appropriately-sized, comfortable mattress.
- Use a sleep tracking technology (i.e. Whoop Strap, Apple/Garmin Watch, or Oura Smart Ring) to track your sleep quality and quantity.
For this week and going forward, enjoy the benefits of getting seven to eight hours of restful sleep each night by making these behavioral changes. You will be glad you did!
