Weβve all heard how important a healthy diet, regular exercise, and a good nightβs sleep are for your overall health and well-being β and we tend to rank them in that order of importance. But in fact, good sleep hygiene may be the single, most effective thing you can do to reset your brain and body for both your life and healthspan. Studies show that your sleep cycle and the amount of rest you get are more than just beneficial β theyβre instrumental to your longevity, aging, and physical/mental health.
Weβve all heard how important a healthy diet, regular exercise, and a good nightβs sleep are for your overall health and well-being β and we tend to rank them in that order of importance. But in fact, good sleep hygiene may be the single, most effective thing you can do to reset your brain and body for both your life and healthspan. Studies show that your sleep cycle and the amount of rest you get are more than just beneficial β theyβre instrumental to your longevity, aging, and physical/mental health.
01
Deep sleep, deep cleanse
A study out of the University of Rochester found evidence suggesting that the human brain may actually physically clean itself during a good night's sleep. This literal housekeeping is believed to flush out fluid build-up and waste of any kind between cells. The researchers described the process like a cleansing river, which reportedly protects the brain from dangerous toxins. It also allegedly ensures the brain is able to continue communicating across cells to establish clear memory formation, thought composition, and even emotion regulation.
01
Deep sleep, deep cleanse
A study out of the University of Rochester found evidence suggesting that the human brain may actually physically clean itself during a good night's sleep. This literal housekeeping is believed to flush out fluid build-up and waste of any kind between cells. The researchers described the process like a cleansing river, which reportedly protects the brain from dangerous toxins. It also allegedly ensures the brain is able to continue communicating across cells to establish clear memory formation, thought composition, and even emotion regulation.
02
Less sleep, greater senescence
Researchers at UCLA found that even one night of partial sleep loss among older adults can cause major cellular disruption. [2]Subjects involved in the study experienced signs of DNA damage in dozens of genes and a senescence-associated inflammatory response in their blood in as little as one day after sleep deprivation. And thatβs not good news.Combined, these responses are known to cause increased aging β and can lead to even bigger health problems over time like chronic disease, including Alzheimer's and obesity.
02
Less sleep, greater senescence
Researchers at UCLA found that even one night of partial sleep loss among older adults can cause major cellular disruption. [2]Subjects involved in the study experienced signs of DNA damage in dozens of genes and a senescence-associated inflammatory response in their blood in as little as one day after sleep deprivation. And thatβs not good news.Combined, these responses are known to cause increased aging β and can lead to even bigger health problems over time like chronic disease, including Alzheimer's and obesity.
03
Why adequate sleep matters
Yet, with all the evidence laid out, some questions still remain. What exactly are the benefits of sufficient sleep? As for aging, enough sleep can slow the onset of wrinkles and help reduce puffy eyes and dark circles. Even more importantly, it lowers your risk of depression, post-traumatic stress disorder, and anxiety. Additionally, insufficient sleep increases cortisol, a stress hormone notorious for its collagen-depleting effects. Interestingly, collagen production is a crucial process that takes place during your sleep and helps maintain healthy skin. Additionally, adequate sleep may help avoid diseases such as type 2 diabetes, high blood pressure, and heart disease.
03
Why adequate sleep matters
Yet, with all the evidence laid out, some questions still remain. What exactly are the benefits of sufficient sleep? As for aging, enough sleep can slow the onset of wrinkles and help reduce puffy eyes and dark circles. Even more importantly, it lowers your risk of depression, post-traumatic stress disorder, and anxiety. Additionally, insufficient sleep increases cortisol, a stress hormone notorious for its collagen-depleting effects. Interestingly, collagen production is a crucial process that takes place during your sleep and helps maintain healthy skin. Additionally, adequate sleep may help avoid diseases such as type 2 diabetes, high blood pressure, and heart disease.
04
Is 6 hours of sleep enough?
The short answer is no. Anything less than seven hours of sleep per night for adults is shown to have long-term adverse effects on the body and mind. By the same token, you shouldnβt get more than nine hours of sleep either. Both have been linked to increased physical and mental health issues. [3] The ideal amount is between 7β9 hours each night β so sleep well, but sleep right!
04
Is 6 hours of sleep enough?
The short answer is no. Anything less than seven hours of sleep per night for adults is shown to have long-term adverse effects on the body and mind. By the same token, you shouldnβt get more than nine hours of sleep either. Both have been linked to increased physical and mental health issues. [3] The ideal amount is between 7β9 hours each night β so sleep well, but sleep right!
05
Sleep Hygiene Tips
Building a solid sleep foundation hand in hand with your skin care routine is crucial for maintaining healthy and youthful skin. To improve your sleep quality, consider these tips for better sleep: Set a schedule. Do your best to go to bed at the same time every day. Maintain your bedroom as a sanctuary for sleep β donβt work from your bed or spend the day watching TV in it. Do your best to avoid checking the time. Not only will the light wake you up, but itβs also been shown to cause anxiety that negatively impacts sleep.
05
Sleep Hygiene Tips
Building a solid sleep foundation hand in hand with your skin care routine is crucial for maintaining healthy and youthful skin. To improve your sleep quality, consider these tips for better sleep: Set a schedule. Do your best to go to bed at the same time every day. Maintain your bedroom as a sanctuary for sleep β donβt work from your bed or spend the day watching TV in it. Do your best to avoid checking the time. Not only will the light wake you up, but itβs also been shown to cause anxiety that negatively impacts sleep.
Key Takeaways:
- A good nightβs sleep is even more important to a healthy life than diet or exercise.
- Clinical studies show that the ideal amount of quality sleep per night is between 7β9 hours.
- Getting less than 7 hours of sleep OR greater than 9 hours of sleep has been linked to increased rates of type 2 diabetes, high blood pressure, and heart disease.
Key Takeaways:
- A good nightβs sleep is even more important to a healthy life than diet or exercise.
- Clinical studies show that the ideal amount of quality sleep per night is between 7β9 hours.
- Getting less than 7 hours of sleep OR greater than 9 hours of sleep has been linked to increased rates of type 2 diabetes, high blood pressure, and heart disease.
