Sleep is the secret ingredient not just for beauty but for longevity as well. However, what matters is not only how long you sleep, but also how well you sleep. Four hours of sleep on a comfortable bed is likely more beneficial for your health than 12 hours on a hard couch.
This article demystifies quality sleep and offers 5 sleep hacks that will potentially increase your lifespan.
Why Sleep Quality Matters for Longevity
Has lack of sleep ever killed anyone? Well, the answer to that question isn’t clear. And that’s probably because the body automatically forces itself to go to sleep after a while. Even if you are “seemingly awake,” your brain will shut off for a few seconds. This is called microsleeping.
The longest record of someone going without sleep is 264 hours, and that was during an experiment. For comparison’s sake, humans can survive for up to 21 days without any food. That’s not mentioning Angus Barbierri who stayed for 382 days without food! This just goes to show how important sleep is.
Sleep is considered the body’s reset button. During sleep, the body performs housekeeping roles to maintain balance or homeostasis. This includes regulating key functions such as memory, immunity, metabolism, and tissue repair among others. Poor sleep has been linked to diseases such as diabetes, heart disease, and even a shorter lifespan.
One recent study with 172,321 participants found that men who get adequate sleep live about five years longer than men who don’t. On the flip side, adults who don’t get adequate sleep have a higher risk of developing heart attacks, dementia, and diabetes, among other health complications.
Now that we know why sleep is important, here are some hacks to maximize your sleep for a longer life.
In addition to optimizing your sleep environment and establishing a consistent bedtime routine, supporting your body with the right supplements can further enhance longevity. One highly recommended option is the best anti-aging NMN supplement, which has been shown to support cellular health and promote a more youthful metabolism
1. Sync Your Sleep with Your Circadian Rhythm
Your body has an internal clock known as the circadian rhythm. This is a 24-hour clock that manages your sleep and wake states by responding to changes in environmental light. The circadian rhythm regulates biological processes and ensures that all activities at the cell level take place as scheduled. This allows your body to perform its tasks at the right time each day.
How to do it:
- Create a sleep schedule and stick to it: an adult should sleep for between 6-8 hours each day. Allocate sufficient hours for sleep each day and make sure that you go to sleep and wake up at about the same time each day.
- Limit stimulation before you go to bed: going to bed overstimulated can prevent you from falling asleep immediately. This will reduce the quantity of time that you actually sleep, even though you went to bed at the right time. Avoid stimulation such as light, screen time, or noise before going to bed.
- Expose yourself to natural light once you wake up: This will alert your mind that it is time to wake up and help you set your circadian clock for the day.
2. Focus on Sleep Quality, Not Just Quantity
While aiming for eight hours of sleep, it is also important to think about the quality of sleep during those eight hours. Poor-quality sleep means spending too much time in the active stage, where dreaming, sleepwalking, talking, and restlessness occur. This means that you wake up feeling tired and not well-rested. It also means your body cannot carry out the essential functions that it should carry out during the deeper stages of sleep. Over time, this can lead to disease and early aging.
How to do it:
- Make your bedroom sleep-friendly: Avoid working from your bedroom. Keep the room dark and free from distractions.
- Invest in good sleep essentials: Use a comfortable mattress, supportive pillow, and soft sleepwear.
- Avoid stimulants like alcohol and caffeine before bed.
3. Try Sleep-Inducing Supplements
If you are struggling to fall or stay asleep, it is safe to try some effective sleep-promoting supplements. Natural supplements can provide sleep benefits without the unwanted side effects associated with some sleeping pills.
Supplements to Consider:
- Magnesium: Magnesium regulates sleep by calming the nervous system. This ensures that you fall asleep quickly and stay asleep longer.
- Melatonin: Known as the “sleep hormone,” melatonin helps regulate the circadian rhythm. It can help you fall asleep when you are struggling with insomnia or jet lag.
- Chamomile or Valerian Root: Both chamomile and valerian root have been shown to have an effect on the quality of sleep. Chamomile has been found to reduce the number of times one wakes up once they fall asleep. Valerian root is beneficial in treating sleep disorders.
4. Sleep in a Fetal Position
Studies show that the best sleeping position is the fetal one. This position naturally supports your spinal alignment and reduces the chances of waking up with backaches. It also prevents sleep apnea which is linked to early aging and chronic disease.
How to do it:
Sleep on the side and fold your knees, bringing them close to your chest.
5. Take Power Naps
Whenever you feel tired during the day, don’t hesitate to take a power nap. Fatigue is your body’s way of communicating that it needs some rest.
How to do it:
- Keep It Short: Aim for 10-20 minutes of sleep during the day. Longer naps will interfere with your sleep routine.
- Take Naps Early: Try to take naps earlier in the day. Late naps may make it hard for you to fall asleep at night.
- Find a Quiet Spot: Just like nighttime sleep, naps are most effective in a quiet, comfortable environment.
Final Thoughts
Sleep is essential for longevity, and the quality of sleep is just as important as the quantity. To achieve quality sleep, it is important to sync your circadian clock with your sleep schedule. Sleeping in the fetal position and taking power naps are also helpful. Lastly, sleep-inducing supplements come in handy when insomnia checks in. Extra supplements such as the best anti-aging NMN supplement can also enhance your longevity goals.
