Essential Hacks to Sleep Frequently
Haven’t you gotten enough sleep? You got lucky. Getting a full eight hours a night may not be as important as previously thought.
According to a recent study, Sleep is more important than the amount of sleep you get, especially when it comes to long-term health and longevity.
Published in the magazine Sleep. The study analyzed sleep data from more than 60,000 people and found that those who followed a regular sleep schedule were associated with a lower risk of death.
Specifically, those who had consistent sleeping patterns (going to bed and waking up at the same time every day) reduced their risk of multiple premature deaths by 20 to 48 per cent, and cancer-related deaths by 16 to 39 per cent. per cent and the risk of premature death. death. death from 16 to 39%. Cardiac or metabolic diseases. Emissions from 22% to 57%.
Of course, that doesn’t mean it’s not important to get enough rest. However, research shows that sleeping duration only accounts for a small part of sleep’s impact on overall health and well-being, and sleep experts agree.
“I always tell my patients when they are sleeping, especially consistency “When you sleep is just as important as how much you sleep,” says Jade Wu, PhD, DBSM, a certified sleep psychologist and sleep expert at Hatch, a sleep aid maker who was not involved in the study…
Wu also points out that while not everyone needs a full eight nights, everyone needs a consistent sleep schedule.
“We call this social jet lag: waking up at different times during the week,” Wu says, citing the example of waking up at 6 a.m. on weekdays and at 9 a.m. at weekends. “It’s like flying from New York to Los Angeles and back every weekend.” This is the amount of jet lag you are inflicting on your body. »
“It’s not just bad for sleeping,” he continues. Additionally, it is harmful to heart health, metabolism, metabolic health, and cognitive health.
Sleep Routine
Even if you exercise, eat well, and get eight hours of sleep, you won’t make the most of good behaviour if your sleeping isn’t consistent. While eight hours a night is great, your body needs a routine.
“Sleep likes rhythm and regularity, and part of that regularity is a predictable series of events that tell the brain to slow down and prepare for sleep,” says Dr. Alex Dimitriu, a board-certified psychiatrist and Ph.D.
“A daily routine for unwinding after a specific time and a regular sleep-wake cycle is very helpful for sleeping.” Try not to sleep too much on the weekend, preferably no more than an hour later than usual.
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How do you set a specific bedtime and stick to it? Create a relaxing bedtime routine. “At night, dimming the lights (think the colours of a sunset), listening to soft ambient music, and maybe a cup of tea can help calm things down and prepare you for a restful sleep,” explains Dr.
Conclusion
Finally, Dr. Dimitru believes that meditation and relaxing sounds can help people fall asleep. If you don’t know where to start, download a sleeping or meditation app to help you relax before bed. Dr Dimitri, however, does not recommend using these apps as a gateway to other phone uses.
The news, social media, and the Internet can all occasionally be alluring diversions, according to Dr. “The usual reward of finding something new or interesting is very addictive and makes it difficult to fall asleep. So boredom is a good thing.
In the end, it’s critical to keep in mind that getting better sleep takes time. “Nowadays everyone wants immediate results and one night doing “the right things” may not be enough. If you have trouble sleeping, stick to a routine for at least two weeks before abandoning it.