Good Lifestyle

We all know how unpleasant it seems to skimp on a good night's sleep . More often than not, when we become too little Shuteye, we become groggy, crabby, blurry and forgetful. However, chronically mediocre sleep habits affect much more than the next morning. Experts say your health - and even your longevity - can start to suffer when you neglect to rest regularly.

"Sleep affects almost Each type of fabric and system In the body - from the brain, the heart and the lungs to metabolism, immune function, mood and resistance to disease, "explains the National Institute of Neurological Disorders and Accidents, increases the risk of disorders, In particular high blood pressure, cardiovascular disease, diabetes, depression and obesity. "

The good news? There is a handful of easy changes that can put you back on the right way for better health. These are the five simple sleep hygiene habits to try if you want to live longer, show new research.

In relation: 6 bedtime routines that will help you sleep all night .

Sleeping enough regularly is one of Major health pillars , of importance similar to your diet and the levels of physical activity. Most adults need between Seven and nine o'clock Sleep per night, according to centers for Disease Control and Prevention (CDC). Adults aged 65 and over need a little less - between seven and eight hours per night.

According to a Meta-analysis 2010 Published in the journal Sleep , which extracted the data from 16 studies, including 1,382,999 subjects, the duration of the sleep can have a significant impact on longevity. "The short and long -sleeping duration is important predictors of death in prospective population studies," concluded the authors of the study.

But it is also important that your health and longevity become good quality Dors, CDC notes. You can do this by obtaining a natural exposure to light early day, eating well, obtaining physical activity throughout the day, having a prefabricated ritual and making your Room conducive to uninterrupted sleep .

"Signs of poor sleep quality include not feeling rested even after sleeping enough, waking up several times overnight and feeling symptoms of sleep disorders (such as snoring or haulage for air ). Improvement of sleep quality can be helped by better sleep habits or be diagnosed and treated for any sleep disorder you may have, "writes the CDC.

In relation: 5 subtle signs that you do not sleep enough, say the doctors .

It has long been admitted that the duration of sleep has a direct effect on health and longevity, but researchers are just starting to understand how to maintain a defined sleep schedule has an impact on the duration of life.

According to a newly out, January 2024 study also published in the journal Sleep , Restoring coherent sleep and awakening times can have the greatest effect on longevity.

"Emerging research shows that the regularity of sleep, the daily coherence of the Sleep Sleep, can be a stronger predictor for certain health results than the duration of sleep," said the study. "Sleep regularity can be a simple and effective target to improve general health and survival."

When you even allow a little light in your room at night - say a light clock or a night light in the corridor - it can have a deep effect On your sleep quality and overall health. In fact, research shows that practice is associated with metabolic and cardiovascular risk factors, including an increase in insulin resistance and a higher incidence of diabetes, high blood pressure and obesity.

Wearing a mask for the eyes at night is a simple way to counter these risks by blocking minor lights.

In relation: People who live at 100 have these 3 things in common, new research shows .

Perfume can be a powerful trigger for memory, and new research seems to suggest that using a perfume diffuser while you sleep can help improve cognitive function. In fact, when a cohort of senior study subjects used perfume diffusers in their rooms for only two hours a night over six months, the researchers saw that their cognitive performance on a memory test increased by 226% shocking . AE0FCC31AE342FD3A1346EBB1F342FCB

"The minimum olfactory enrichment administered at night produces cognitive and neuronal functioning. Thus, olfactory enrichment can provide an effective and low effort path to better brain health," concluded the authors of the study.

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Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.