We all know that sleep is important, but a study published in the Journal of the American College of Cardiology (JACC) shows just how significant its impact is. Researchers found that people who follow five specific sleep habits have up to a 30% lower risk of premature death and enjoy a longer life expectancy. This highlights that sleep is not just about getting enough hours, but primarily about its quality.
What Are the Five Sleep Habits That Can Extend Your Life?
1. Getting 7-8 hours of sleep per night
. Too little or too much sleep is associated with health problems.
2. Falling asleep easily (struggling less than two nights per week)
. Difficulty falling asleep can be a sign of stress or a disrupted sleep rhythm.
3. Staying asleep throughout the night (waking up less than twice a week)
Waking up at night may indicate sleep disorders or hormonal fluctuations.
4. Not using sleep medication
. Natural sleep is healthier than relying on sleep medication, which often cause side effects and dependency.
5. Feeling well-rested upon waking (at least five days per week).
This indicates high-quality sleep and proper bodily recovery.
Why Is Sleep So Important for Your Health?
Sleep is a fundamental recovery phase for your body and brain. During sleep, crucial processes take place, such as:
* Brain recovery and memory consolidation. During deep sleep, cerebrospinal fluid flushes out toxins.
* Cellular repair and muscle growth.
* Regulation of stress hormones like cortisol.
* Strengthening of the immune system.
* Prevention of cardiovascular diseases.
Findings of the Study
The study found that people who met all five sleep criteria had:
* 30% lower risk of premature death
* 21% lower risk of dying from cardiovascular diseases
* 19% lower risk of dying from cancer
* 40% lower risk of dying from other causes, such as infections or neurodegenerative diseases
Men who followed all the sleep criteria lived 4.7 years longer than those who met only 0-1 criteria. For women, the difference was 2.4 years.
Tips for Better Sleep
* Maintain a consistent sleep schedule (go to bed and wake up at the same time every day).
* Limit screen time before bed (blue light disrupts melatonin production).
* Avoid caffeine and heavy meals in the evening.
* Create a calm sleep environment (dark, quiet, and cool).
* Develop a relaxing bedtime routine, such as reading, meditation, or breathing exercises.
Source: Li H, Qian F. Low-Risk Sleep Patterns, Mortality, and Life Expectancy at Age 30 Years: A Prospective Study of 172,321 US Adults. J Am Coll Cardiol. 2023;81(8_Supplement):1675.
No Need to Lose Sleep Over It!
Trying too hard to sleep well can actually disrupt sleep. Studies also show that if you believe you slept poorly, it can negatively affect your day—even if your sleep quality was fine. A single bad night isn’t a disaster. That’s why wearables that track sleep can sometimes worsen sleep quality for some people, even though they provide useful insights into sleep patterns.