Here are 2 sleep tactics (via research) that help you live longer

Feb 2

This week's blog delves into the critical yet often underestimated role of sleep in reducing mortality and enhancing longevity. Grounded in a comprehensive analysis of the latest research, we explore how quality sleep serves not just as a foundation for optimal physical health, but also as a cornerstone for mental well-being.

2 factors decrease risk of mortality and extend lifespan

The 2 factors that appear to have a clear association with a lower risk of all-cause mortality and a longer lifespan are 1. Consistency of bed time (when you fall asleep) and 2. Getting 7-8 hours / night (on average).

Sleep consistency and overall well-being

The research on sleep consistency and its impact on overall well-being, mortality risk, and lifespan extension is both extensive and revealing. A systematic review of studies involving over 92,340 participants from 14 countries found that irregular sleep patterns, including variability in sleep timing and duration, were generally associated with poorer health outcomes. Specifically, later sleep timing and greater sleep variability were linked to adverse health effects, while social jetlag (the discrepancy between biological and social clocks) was associated with negative health outcomes. Conversely, weekend catch-up sleep was associated with better health outcomes, suggesting that compensating for lost sleep might mitigate some negative effects of sleep inconsistency.

Reference: https://pubmed.ncbi.nlm.nih.gov/33054339/.

Sleep duration and overall well-being

Further research supports the notion that both short and long sleep durations are associated with increased mortality risk, indicating a U-shaped relationship between sleep duration and all-cause mortality. This suggests that there is an optimal sleep duration (typically around 7-8 hours) that is associated with the lowest risk of death.

The relationship between sleep and life expectancy has been further elucidated by research indicating that regularly sleeping for less than seven hours a night can negatively affect cardiovascular, endocrine, and immune systems, among others. This research suggests that the optimal sleep duration for longevity is between seven to eight hours per night.

Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/.

What are 5 evidence-based scientific tactics that we can use to improve sleep consistency and duration?

These are tactics drawn from The Ripple Effect & Rest Refocus Recharge books:

Improving sleep consistency and duration can significantly enhance both mental and physical health. Here are five evidence-based scientific tactics to achieve better sleep:

Maintain a Regular Sleep Schedule: Align your body's internal clock by going to bed and waking up at the same time every day, even on weekends. This consistency reinforces your body's sleep-wake cycle and can help you fall asleep more easily at night.
Create a Restful Environment: Make your bedroom conducive to sleep by keeping it cool, quiet, and dark. Invest in a comfortable mattress and pillows, and consider using blackout curtains, eye shades, or white noise machines to block out light and noise.
Limit Exposure to Light Before Bedtime: Exposure to light in the evening can interfere with your body's production of melatonin, a hormone that regulates sleep. Avoid screens from computers, tablets, and smartphones at least an hour before bed, and use dim lights to help signal to your body that it's time to sleep.
Exercise Regularly but Not Before Sleep: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, exercising too close to bedtime may increase your energy levels and make it harder to fall asleep. Aim to complete moderate to vigorous exercises at least a few hours before bed.
Mind Your Diet and Stimulant Intake: Avoid large meals, caffeine, and nicotine close to bedtime. Caffeine and nicotine can take hours to wear off and can wreak havoc on quality sleep. Also, be wary of alcohol, as it can interfere with your sleep cycle once you're asleep.

Incorporating these tactics into your daily routine can lead to improvements in sleep quality, duration, and overall health. Remember, consistency is key, and it may take some time to notice changes.

Have a question about sleep or anything health, wellbeing and performance related?

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That's it for this week! Have a great weekend everyone!

Greg Wells PhD

For Dr. Greg Wells, health and performance, particularly under extreme conditions, are personal and professional obsessions. As a scientist and physiologist, he has dedicated his career to making the science of human limits understandable and actionable. Dr. Wells has spoken to audiences all over the world at events such as TEDx and The Titan Summit, where he has shared the stage with Robin Sharma, Richard Branson, Steve Wozniak and Deepak Chopra.

For over 25 years, Dr. Wells has worked with some of the highest-performing individuals on the planet, including Olympic and World champions, and with organizations ranging from General Electric to BMO, Deloitte, KPMG, BMW, Audi, Sysco Foods, YPO and Air Canada. He is also committed to inspiring children and young adults through his close working relationship with school boards and independent schools.

A veteran endurance athlete, Dr. Wells has participated in the grueling Nanisivik Marathon 600 miles north of the Arctic Circle, Ironman Canada and the Tour D’Afrique, an 11,000 km cycling race that is the longest in the world. He is also a travel and expedition adventurer who has journeyed through every imaginable terrain and conditions in over 50 countries around the world.

Dr. Wells is author of three best-selling books – Superbodies, The Ripple Effect, and The Focus Effect – and hosted the award-winning Superbodies series, which aired on Olympic broadcasts worldwide in 2010 and 2012.

Dr. Wells has a PhD in Physiology, served as an Associate Professor of Kinesiology at the University of Toronto and is an exercise medicine researcher at the Hospital for Sick Children in Toronto.

He is the CEO and founder of The Wells Group, a global consulting firm committed to achieving the moonshot of helping teams, schools and businesses become places where people get healthy, perform optimally and ultimately - reach their potential.

http://www.drgregwells.com