Sleep can be elusive, but not sleeping on several occasions may well damage your health.
A sleep expert discusses the link between the way sleep can affect biological aging and has shared some useful tips on how to derive more easily.
Naturalmat’s sleep expert, Christabel Majendie said: “People often associate aging with the appearance of the skin, but this is only a consequence.
“Aging involves systematic accumulation of cellular damage with a drop in repair capacity. Unlike chronological age, biological age is defined by physical characteristics and functioning.
Sleep can add years to your life, studies have shown
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“These can be measured by certain health markers drawn from DNA, blood and cells involved in immunity, metabolism or breathing.
“Studies have shown that these organic markers are reliable predictors of someone who develops certain health conditions, but these association studies cannot prove that short sleep causes aging without other research. They prove a link, but not the management or if the link is due to another factor.
“We know that by aging, the biological processes that regulate sleep weaken, which affects quality and quantity. So, as we age, we become less able to sleep, which leads to faster aging. ”
Several studies have shown the links between lack of sleep and aging. A study published in Sleep Health revealed that even small quantities of sleep deprivation in the elderly can cause DNA damage.
Although it can be worrying, research suggests that sleeping more can improve your longevity. A study published in BMC Public Health followed 3,306 participants aged 60 and over for a period of nine years.
He revealed that people with coherent sleep durations from seven to eight hours had the greatest probability of successfully aging, defined as living free of major chronic diseases and now good physical, cognitive and mental health.
So, if you have a hard time with sleep, the Christabel expert advised how to improve the quality and duration of your rest.
She said, “Start by having enough hours. Aim seven to nine hours depending on what you seem best, and keep the timing as coherent as possible, especially the waking time.
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Sleeping nights can damage your health
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“Then focus on what will delay your sleep and what will encourage you to sleep. Exchange high or late caffeine consumption, a bad work / life balance, late meals, stimulating activities before bed, a technology in bed to slow down in the evening, eat earlier, stop work and tasks, put side screens to read or listen to something before bedtime, rooms without technology.
In addition to falling asleep, the type of rest you get is important. Christabel has described certain ways to improve the quality of your rest.
She explained: “Alcohol, excessive evening liquid, stress, exposure to late light, noise, heat, pain and discomfort can be prejudicial. However, morning light, exercise, focus on health and well-being, a dark, calm, fresh, calm and comfortable room can all be beneficial.”