Longevity: Good sleep boosts health

Many scientists are currently deeply involved with the topic longevity and are researching what measures we can take to delay or even reverse the natural aging process as long as possible, and how we can reduce the risks of age-related diseases. An important topic in this regard is good sleep. Those who cannot sleep deeply will eventually become ill.

Why good sleep is essential for longevity

The most important sleep phase for the regeneration of the body is deep sleep: pulse and blood pressure drop, growth hormones are formed. Moreover, cell damage is repaired, waste products are removed from the brain Abtransported and the immune system strengthened.

A long-term study from the USA with over 170,000 people also confirms the importance of sleep on longevity and overall health .

In people with the best sleep quality compared to those with very poor sleep quality, the likelihood of dying from cardiovascular disease was 21 percent lower, dying from cancer was 19 percent lower, and dying from other causes (infections, dementia, and Parkinson's) was 40 percent lower.

Of course, sleep duration is important, but the quality of sleep is just as important for physical and mental well-being.

What makes for a good night's sleep

The Harvard researchers named five specific features for this:

• the ideal sleep duration is 7-8 hours

• no more than twice a week having trouble falling asleep

• no more than twice a week having trouble staying asleep

• no use of sleeping pills

• feeling rested after sleeping at least five days a week

The German Society for Sleep Research and Sleep Medicine (DGSM) estimates that around ten percent of Germans suffer from a sleep disorder that requires treatment. Those who regularly and long-term suffer from sleep problems should therefore see a doctor to determine if there is an underlying physical condition.

Five tips for better sleep

• Maintain regular sleep and wake times, even on weekends. Going to bed and getting up at the same time every day promotes deeper sleep.
• Avoid heavy meals in the evening.
• Minimize noise and light in the bedroom; darkness and silence signal the body that it's time to switch to sleep mode.
• Avoid TV, phones, and tablets at least 30 minutes before sleeping.
• Avoid caffeine and alcoholic beverages before bedtime, as both can disrupt the sleep cycle.