It is common knowledge that a good night’s sleep improves performance and concentration, helps you wake up refreshed and gives you a good start to the day. But it also pays off in the long term to go to bed a little earlier and get enough sleep, as American studies have recently shown. A good night’s sleep can extend your lifespan by around three to five years, provided certain aspects are taken into account. But how do you sleep properly to live longer? How long should you sleep in order to achieve a positive effect in the long term? And what should you avoid? You can find out all this and much more from us at billerbeck, your sleep experts.
How long should you sleep?
The optimal amount of sleep varies over the course of a lifetime. While newborns, infants and toddlers still sleep relatively much, the need for sleep decreases with increasing age. Schoolchildren and teenagers still manage around 8 to 11 hours. In adulthood, the optimum sleep duration stabilises at 7 to 8 hours, which decreases again from around the age of 60. Live longer through good sleep – but how much sleep is ideal to live longer? The research results of the American study show that a sleep duration of 7 to 8 hours has a positive effect on health, cognitive abilities and general well-being and can help to increase life expectancy. Although the general formula for sleep duration varies slightly from person to person, the rule is: too much sleep or too little sleep is not good.
If you would like to read more about sleep duration at different stages of life, we recommend our blog post Optimal sleep duration – How much sleep is healthy?, Optimal sleep duration – How much sleep is healthy? in which we take an in-depth look at this topic.
Quality over quantity: how do you sleep properly?
We have already discussed the duration of sleep, but this initially says nothing about the quality of sleep. This also has a noticeable and significant influence on us – both in the short and long term. Anyone who is plagued by restless sleep, who wakes up frequently or is unable to fall asleep at all may lie in bed for a long time, but sleeps little and is unable to regenerate and recover sufficiently.
Poor, repeatedly interrupted sleep and long periods of lying awake in bed not only cause tiredness and listlessness the next day, a lack of performance and a bad mood, but can also make you really ill in the long term. Those affected are more susceptible to infections due to a compromised immune system and are more likely to develop cardiovascular or metabolic diseases such as diabetes. Improved sleep quality therefore not only ensures an increased sense of well-being, but also minimises the risk of chronic and – in the worst case – life-shortening diseases.
This is another conclusion that can be drawn from the American study: Healthy sleep must not only be of a certain duration, but also of good quality. Problems falling asleep and staying asleep should occur as rarely as possible, but on average no more than two days a week. You should also wake up refreshed and well-rested at least five times a week. Only then will sleep have a positive, life-prolonging effect on us.
Do without medication
Anyone who sleeps badly in the long term is naturally looking for a solution to this problem. In addition to various home remedies to help you fall asleep and stay asleep, such as lavender, hot milk with honey or herbal teas, medication is also often used. Over-the-counter remedies such as melatonin promise quick and supposedly natural relief – after all, melatonin is also known as a sleep hormone – but the effectiveness of these products is disputed among experts. Furthermore, it is questionable whether interfering with the body’s own sensitive sleep processes, in which melatonin plays a significant role, is actually beneficial or rather harmful.
In the case of long-term sleep problems, the only option for those affected is often to see a doctor. Although prescription sleeping pills and tranquillisers make it easier to fall asleep, this sleep is not really restorative and regenerative. This is because the medication alters the natural sleep processes and stages. Deep sleep phases and REM sleep, which is important for regeneration, occur less frequently and for shorter periods or may not occur at all. In addition, sleeping pills are quickly addictive and should therefore only be taken as a last resort, for a short time and after consulting a trusted doctor.
The researchers of the above-mentioned study also came to this conclusion: if you want to sleep as healthily and regeneratively as possible and extend your lifespan, you should definitely avoid sleeping pills.
The key to healthy sleep
We have already learnt the most important facts about “How proper sleep can prolong life”:
- Sleep regularly for at least 7 to 8 hours.
- Problems falling asleep and staying asleep should occur as rarely as possible, but no more than two nights a week.
- Wake up refreshed and well-rested at least five times a week.
- Avoid sleeping pills.
If you also want to do something to improve your sleeping behaviour, we recommend bedding that is tailored to your personal needs. For example, the individually customisable COSINECK® NATURE neck support pillow or the COSICOTTON® cotton duvet – both from billerbeck’s organic range – have proven their worth. The COSICOMFORT® natural latex mattress, which offers natural and pleasant sleeping comfort, is a dream to sleep on.
