Sleeping soundly: Study links optimal rest to longer life
Scientists from Vanderbilt University Medical Center in Nashville examined the relationship between sleep duration and the increased risk of premature death. The results may encourage many people to change their habits.
Sleep is one of the key needs of our body. Every person has individual requirements. It is usually recommended to sleep for about 7-8 hours a day. Some people feel rested after 7 hours, while others need 9 hours of sleep to feel fully rejuvenated.
How much sleep is needed to enjoy good health?
Scientific research clearly indicates that an appropriate amount of sleep is crucial for maintaining good health and may affect life expectancy. Both insufficient and excessive sleep can adversely affect health.
Scientists from Vanderbilt University Medical Center in Nashville examined the relationship between sleep duration and the increased risk of premature death. They studied over 47,000 people. Participants joined the study between 2002 and 2009 and completed follow-up surveys from 2008 to 2013.
The results were published at the end of February in the medical journal JAMA Network Open. Experts believe that the optimal amount of sleep is between 7 and 9 hours per day. Ignoring this guideline long-term can increase the risk of death from various causes by an average of 29%.
How to improve sleep quality?
Regular sleep positively impacts heart health. Studies show that people who sleep either too little or too much are more prone to developing heart diseases and hypertension. Sleep also affects our mental health. Lack of adequate rest leads to memory deterioration and can cause emotional problems such as stress, anxiety, or depression.
Anyone who has ever missed sleep knows how negatively lack of rest impacts our functioning and mood. After a sleepless night, we often feel irritable and have difficulty concentrating. Insomnia is increasingly being recognised as a civilisation disease, and its causes are diverse.
To improve sleep quality, it is advisable to avoid heavy and large meals in the evening and to refrain from consuming alcohol before bed. It is also beneficial to ensure that the bedroom is quiet, dark, and at a comfortable temperature. Instead of using electronic devices before bed, it's better to pick up a book, leaving aside the phone or laptop.
