New research is changing our perception of “good sleep.” A new study published in the scientific journal “Sleep” shows that our bodies benefit the most from regular sleep patterns, rather than just getting enough sleep. Of course, 8 hours of sleep is wonderful, but it may not be the key to better health.
Scientists from Harvard University and Monash University in Melbourne, Australia, decided to examine the sleep habits of 60,000 people to investigate the relationship between premature mortality and sleep patterns.
The study, though challenging, simply found that participants with the most regular sleep patterns, meaning those who went to bed and woke up at a consistent time, had a 40% lower risk of death from any cause, including cancer and cardiovascular diseases, as revealed by the study.
Of course, scientists still argue that sleep duration is important for maintaining good health and longevity, but this duration should be paired with a regular sleep schedule because “regularity of sleep is a stronger predictor of mortality risk than sleep duration,” as stated by the study.
How to Develop a Regular Sleep Pattern
Anyone can set reminders for when to start relaxing and set alarms for when to wake up, but more than that is needed to prepare for a good rest. Here are a few tips for developing a lasting sleep schedule, according to previous reports from USA TODAY.
Stay consistent – Having a regular bedtime and wake-up time can help set our biological clock to feel sleepy at the same time every day.
Give yourself relaxation time – Experts recommend activities such as meditation, taking a warm bath, reading, or listening to relaxing music.
Protect your “sleep zone” – Relaxation should occur before transitioning to your sleeping area. Your sleeping space should be cool, dark, quiet, and comfortable.
Avoid certain things before sleep – Avoid consuming alcohol, eating, caffeine, and using electronics, as they are associated with poor sleep hygiene.
Exercise daily – Multiple studies have shown that increased aerobic exercise affects sleep quality positively.
How is Your REM Sleep Doing?
If you feel tired, it might mean that you’re not getting enough REM sleep.
Definitions:
– “sleepiness” – the feeling of tiredness and the need for sleep
– “sleep pattern” – regular and repetitive habits regarding bedtime and wake-up time
– “premature mortality” – dying before the expected lifespan
– “cancer” – a disease in which the body’s cells grow uncontrollably
– “cardiovascular diseases” – diseases related to the heart and blood vessels
– “biological clock” – an internal mechanism that regulates sleep and wake cycles
Suggested related links:
– National Sleep Foundation
– Sleep.org
– Sleep Junkies