The Science of Sleep and Longevity
The Science of Sleep and Longevity
Sleep Stages and Their Impact on Health
NREM Sleep: The Foundation of Physical Restoration
- Stage 1: The initial phase of light rest
- Stage 2: A light sleep stage where the heart rate slows and body temperature drops
- Stage 3: In this deep sleep stage, also known as delta sleep, the body begins its physical repairs
Sleep Stages and Their Impact on Health
NREM Sleep: The Foundation of Physical Restoration
- Stage 1: The initial phase of light rest
- Stage 2: A light sleep stage where the heart rate slows and body temperature drops
- Stage 3: In this deep sleep stage, also known as delta sleep, the body begins its physical repairs
REM Sleep: The Mental Rejuvenator
REM Sleep: The Mental Rejuvenator
Circadian Rhythm and Its Role in Healthy Sleep
How to Dial In Your Circadian Rhythm:
- Early light exposure. Getting outside in the morning can help improve sleep later that night. Sunlight early in the day tells your circadian rhythm that itβs the appropriate time to be awake, which sets the tone for the rest of the day. [08]
- Consistent sleep schedule. Going to bed and waking up at the same time every day, including weekends and vacations, reinforces a healthy sleep-wake cycle. [09]
- Mind your meal times. Eating at regular times throughout the day helps regulate your bodyβs internal clock. Avoid heavy meals close to bedtime as they demand a lot of energy for digestion, diverting your bodyβs focus from preparing for sleep. Late-night snacking (especially quick-burning carbohydrates) can cause a spike in blood sugar levels followed by a rapid drop, which can cause you to wake up. [10]
- Limit evening stimulants and depressants. Caffeine and alcohol are known sleep disruptors. For an optimal nightβs rest, consume caffeine no later than 2 pm. Recent studies have also highlighted the overall detrimental effects of alcohol (not just on sleep), so consider avoiding it, especially in the hours leading up to bedtime. [11, 12]
- Establish a wind-down routine. Creating a relaxing, pre-sleep routine signals to your body and brain that itβs time to unwind. This could include activities like reading, taking a warm bath, gentle stretching, or meditation. And turn those screens off. Studies suggest that looking at a phone, computer, and TV up to an hour before bed can impact sleep quality as the blue light emitted from screens can interfere with melatonin production. [13]
Circadian Rhythm and Its Role in Healthy Sleep
How to Dial In Your Circadian Rhythm:
- Early light exposure. Getting outside in the morning can help improve sleep later that night. Sunlight early in the day tells your circadian rhythm that itβs the appropriate time to be awake, which sets the tone for the rest of the day. [08]
- Consistent sleep schedule. Going to bed and waking up at the same time every day, including weekends and vacations, reinforces a healthy sleep-wake cycle. [09]
- Mind your meal times. Eating at regular times throughout the day helps regulate your bodyβs internal clock. Avoid heavy meals close to bedtime as they demand a lot of energy for digestion, diverting your bodyβs focus from preparing for sleep. Late-night snacking (especially quick-burning carbohydrates) can cause a spike in blood sugar levels followed by a rapid drop, which can cause you to wake up. [10]
- Limit evening stimulants and depressants. Caffeine and alcohol are known sleep disruptors. For an optimal nightβs rest, consume caffeine no later than 2 pm. Recent studies have also highlighted the overall detrimental effects of alcohol (not just on sleep), so consider avoiding it, especially in the hours leading up to bedtime. [11, 12]
- Establish a wind-down routine. Creating a relaxing, pre-sleep routine signals to your body and brain that itβs time to unwind. This could include activities like reading, taking a warm bath, gentle stretching, or meditation. And turn those screens off. Studies suggest that looking at a phone, computer, and TV up to an hour before bed can impact sleep quality as the blue light emitted from screens can interfere with melatonin production. [13]
Creating an Optimal Sleep Environment
- Maintain a cool temperature. Keep your bedroom cool, ideally between 60 to 67Λ F (15 Λ to 19Λ C) to help lower your body temperature, a natural part of the sleep onset process.
- Dim the lights. This can help encourage the production of melatonin, the hormone responsible for sleep regulation. Consider using blackout curtains or a sleep mask, especially if youβre sensitive to light.
- Create a quieter space. Total quiet may not be possible if youβre in an urban area. That's where white or brown noise comes in. Steady, ambient sounds can enhance sleep quality by reducing the difference between background noise and 'peak' sounds, like car alarms or traffic.
- Reduce blue light exposure. We touched on it earlier, but this is a big deal when it comes to sleep. The blue light emitted by screens can trick your brain into thinking itβs daytime, disrupting the natural production of melatonin.
Creating an Optimal Sleep Environment
- Maintain a cool temperature. Keep your bedroom cool, ideally between 60 to 67Λ F (15 Λ to 19Λ C) to help lower your body temperature, a natural part of the sleep onset process.
- Dim the lights. This can help encourage the production of melatonin, the hormone responsible for sleep regulation. Consider using blackout curtains or a sleep mask, especially if youβre sensitive to light.
- Create a quieter space. Total quiet may not be possible if youβre in an urban area. That's where white or brown noise comes in. Steady, ambient sounds can enhance sleep quality by reducing the difference between background noise and 'peak' sounds, like car alarms or traffic.
- Reduce blue light exposure. We touched on it earlier, but this is a big deal when it comes to sleep. The blue light emitted by screens can trick your brain into thinking itβs daytime, disrupting the natural production of melatonin.
Lastly, How Much Sleep Do You Need?
Lastly, How Much Sleep Do You Need?
- Each stage of sleep plays a crucial role in our health span, aiding in everything from physical repairs to emotional processing
- A well-aligned circadian rhythm boosts sleep quality by regulating the release of sleep hormones; disruptions to this rhythm can lead to various sleep disorders
- Maintaining a cool bedroom, dim lights, controlled noise, and minimized blue light are key to fostering a conducive sleep environment
- Aim for 7-9 hours of quality sleep each night to avoid negative short-term and long-term consequences including disrupted focus, chronic disease, and accelerated aging
- Each stage of sleep plays a crucial role in our health span, aiding in everything from physical repairs to emotional processing
- A well-aligned circadian rhythm boosts sleep quality by regulating the release of sleep hormones; disruptions to this rhythm can lead to various sleep disorders
- Maintaining a cool bedroom, dim lights, controlled noise, and minimized blue light are key to fostering a conducive sleep environment
- Aim for 7-9 hours of quality sleep each night to avoid negative short-term and long-term consequences including disrupted focus, chronic disease, and accelerated aging
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/
- https://academic.oup.com/biomedgerontology/article/74/2/204/4837199#
- https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757
- https://www.ncbi.nlm.nih.gov/books/NBK526132
- https://www.ncbi.nlm.nih.gov/books/NBK519507/
- https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027
- https://academic.oup.com/sleep/article-abstract/46/2/zsac272/6845461
- https://longevity.stanford.edu/lifestyle/2023/08/17/more-sunlight-exposure-may-improve-sleep
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7185226/
- https://www.mdpi.com/1660-4601/17/8/2677
- https://www.sciencedirect.com/science/article/abs/pii/S1087079216000150?via%3Dihub
- https://pubmed.ncbi.nlm.nih.gov/31128400
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9424753/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9424753/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/
- https://academic.oup.com/biomedgerontology/article/74/2/204/4837199#
- https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757
- https://www.ncbi.nlm.nih.gov/books/NBK526132
- https://www.ncbi.nlm.nih.gov/books/NBK519507/
- https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027
- https://academic.oup.com/sleep/article-abstract/46/2/zsac272/6845461
- https://longevity.stanford.edu/lifestyle/2023/08/17/more-sunlight-exposure-may-improve-sleep
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7185226/
- https://www.mdpi.com/1660-4601/17/8/2677
- https://www.sciencedirect.com/science/article/abs/pii/S1087079216000150?via%3Dihub
- https://pubmed.ncbi.nlm.nih.gov/31128400
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9424753/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9424753/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130