The secret to a long life and good health may be closer than many think. According to a report published by Health website, sleep experts confirm that certain simple practices before bedtime can reduce the risk of chronic diseases and support long-term health.
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Quality sleep is one of the most critical factors linked to longevity. Dr. Jennifer Timmons, a longevity medicine specialist, states that adequate sleep supports heart health, metabolism, the immune system, and cognitive functions.
Experts recommend getting between 7 and 9 hours of sleep each night. Studies have also shown that individuals with healthy sleep habits live longer. On average, men live about 4.7 additional years compared to their peers, while women live about 2.4 additional years.
Conversely, sleeping for less than 6 hours a day is associated with an approximate 28% increase in mortality risk. Furthermore, fragmented sleep and frequent nighttime awakenings can double the risk of cardiovascular-related mortality.
The importance of sleep is not limited to the number of hours alone; it also encompasses consistency. A large-scale study involving over 60,000 people showed that maintaining consistent sleep and wake times is associated with a 20% to 48% reduction in the risk of all-cause mortality.
Experts advise exposing oneself to natural morning light, keeping the bedroom cool, dark, and quiet, and treating sleep disorders such as insomnia or sleep apnea rather than ignoring them.
Regular physical activity is closely linked to sleep quality and longevity. Timmons explains that increased movement during the day helps individuals fall asleep faster and achieve a deeper, more restful sleep.
Experts also recommend light walking or performing stretching and flexibility exercises in the evening, as they play a role in improving digestion, regulating blood sugar levels, and reducing stress before bed.
The timing of meals directly affects sleep quality. Experts advise avoiding large meals right before bedtime, as the digestive system remains active at a time when the body needs rest.
Additionally, eating late may be linked to weight gain and glucose metabolism disorders. Experts also emphasize the importance of limiting caffeine, as research indicates that consuming it even 6 hours before bedtime can delay falling asleep.
Electronic devices are among the most prominent factors that negatively affect sleep. The blue light emitted by screens can suppress the production of melatonin, the hormone responsible for regulating the sleep cycle.
In addition, checking emails or consuming digital content can increase stress or stimulate the brain at a time when it needs to relax. Therefore, experts advise turning off screens at least an hour before bed, or lowering their brightness and using night mode when necessary.
Ultimately, experts believe that these simple habits do not guarantee a longer life on their own, but they form a crucial part of a healthy lifestyle associated with lower risks of chronic diseases and an improved quality of life with aging.
Al-Arabiya
