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This Sleep Routine Will Help You Live Longer: Simple Rules for Longevity
26.02.2025 16:38
Sleep is important for health, but the time you sleep matters too.
If you go to bed between 10:00 PM and 12:00 AM and wake up between 6:00 AM and 8:00 AM, then you can prolong your life.
This schedule matches your natural daily routine, helping to regulate hormones and metabolism. People who go to bed late are often more susceptible to certain diseases, such as diabetes.
To get your body used to the right schedule, go to bed and wake up at the same time, avoid screens an hour before bed, create a relaxing routine like reading, and make your room dark and quiet.
Research shows that people who sleep less than 6 hours a night have a 12% higher risk of cardiovascular disease than those who sleep 7-9 hours.
How to fall asleep quickly
- Allow yourself to relax before bed: read a book, take a warm shower, or meditate.
- Create a comfortable atmosphere: Use thick curtains, earplugs, or white noise to make the room dark, quiet, and cool.
- Avoid screens (TV, phone, computer) an hour before bed, as blue light can interfere with melatonin production.
- Try to go to bed and wake up at the same time every day, even on weekends, to synchronize your internal clock.
- If you need to take a nap, do it during the day, but no longer than 20-30 minutes and no later than 15:00, so as not to disrupt your night's sleep.
- Limit caffeine after lunch and be careful with alcohol, as it can interfere with falling asleep quickly.
If you have insomnia, consult your doctor for advice or treatment, which may involve changing your habits or taking medication.
Try drinking herbal tea, such as chamomile, before bed to help you relax.
Debunking Common Sleep Myths
Let's dispel some common myths about sleep.
Myth 1: You can catch up on lost sleep on the weekends. While this is better than nothing, irregular sleep patterns can still disrupt your daily routine, and it is not a substitute for getting a full night's sleep each day.
Myth 2: The more you sleep, the better. In fact, too much sleep can be just as harmful as too little, increasing the risk of certain health problems.
Myth 3: Snoring is harmless. Snoring can be a sign of sleep apnea, a serious condition that affects sleep quality and overall health.
Myth 4: You can train yourself to sleep less. While some people naturally need less sleep, most adults need 7 to 9 hours. Consistently sleeping less can lead to chronic sleep deprivation.
