You probably already know that great sleep is key to better ageing and longevity. Getting at least seven hours a night seems to help us live longer and could even lower our dementia risk.
Speaking to HuffPost UK, neuroscientist Dr Matthew Walker, founder of UC Berkeley’s Centre for Human Sleep Science and author of Why We Sleep, said: “sleep is strongly associated with healthier ageing, and the biology gives us good reasons why, but be wary of anyone selling sleep as a longevity miracle drug”.
Nonetheless, he added “a few rules I’d stand behind” are:
1) Consistency is key
Some research has found that sleep consistency (how well we stick to a sleep schedule) is a better predictor of longevity than sleep duration, or how long we sleep for.
Dr Walker seems to agree with that finding.
“Regularity of sleep timing has emerged as a powerful predictor of long-term health – in some analyses, an even stronger one than total hours slept,” he said.
“Your body runs on a timetable like a railway, and a train that’s punctual every day moves more people than one that’s occasionally faster but never on schedule.”
2) Aim for seven to nine hours’ sleep a night
Most adults need a minimum of seven hours’ sleep a night. In fact, some research suggests this is the optimum sleep time for middle-aged and older adults, though this varies from person to person.
Whatever your natural sleep style, though, “chronic short sleep is linked with cardiovascular disease, metabolic disruption, and impaired immune function,” Dr Walker told us.
“There is no version of ‘I’ll sleep when I’m dead’ that doesn’t make that arrival sooner.′
3) Protect your deep sleep, particularly as you age
Deep sleep should make up about a quarter of your overall sleep, and is key to helping you feel rested.
“Deep non-REM sleep is when the brain runs much of its overnight housekeeping, and it’s also the stage that erodes most with age,” the professor said.
When we get older, he added, defending this is more important through lifestyle changes like a “cool room, no late alcohol, [and getting enough] morning light”.
4) Treat snoring and breathing pauses very, very seriously
“I cannot emphasise this point enough. It may be the most important piece of advice in this list,” Dr Walker stressed.
“Untreated sleep apnoea is a genuine driver of long-term cardiovascular and cognitive risk, and it’s both common and underdiagnosed.”
The NHS says that untreated sleep apnoea could lead to increased stroke and heart disease risk. It may even raise your odds of developing type 2 diabetes.
“If you or your partner notice loud snoring or gasping, get it assessed. This is the one item on this list worth seeing a doctor about,” the expert ended.
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