Skip to main content
  1. Home
  2. Health & Fitness

Study: 5 sleep habits that can add years to your life

This study tells you all of the ways you need to get your sleep schedule in check right now

By

The older we get, the angrier we get that we didn’t take advantage of those naps as a child. And the more years we see, the more we appreciate how a great night’s sleep transforms us from a grumpy Squidward into an upbeat SpongeBob. Though we have more reasons to get less sleep with all of the adult responsibilities, we need not only the proper amount of sleep, but more restful sleep. Good thing there was a study on all of that, and we’ll share the highlights.

Tiles that spell out "get good sleep."
Image used with permission by copyright holder

The top 5 healthy sleep factors

The study was conducted by the American College of Cardiology’s Annual Scientific Session with the World Congress of Cardiology and centers around people who are 30 years old.

Recommended Videos

There are five benchmarks of healthy sleep that will contribute to better sleep, better health, and a longer life with fewer health problems.

  • Get 7 to 8 hours of sleep each night
  • Wake up feeling rested a minimum of 5 out of 7 days
  • Don’t need medication to fall asleep
  • Only have trouble falling asleep up to 2 times a week
  • Only have trouble staying asleep up to 2 times a week

The numbers

Key takeaways

  • Almost 8% of deaths are sleep-related
  • Men could see 4.7 years added to their life expectancy
  • Women could see 2.4 years added to their life expectancy

If you hit all five healthy sleep patterns, you’ll see other healthy side effects. These include living a longer life because you’ll decrease the chances of dying from other causes that come with poor sleep hygiene.

Factors that increase when you don’t sleep enough

  • Compromised immune system, meaning an increase in sickness and infection
  • Poor eating habits
  • Higher risk of stress, anxiety, and depression
  • Poor mental health
A man asleep in bed.
Kampus Production / Pexels

Sleep hygiene tips

Sleep! But, properly. If you find yourself napping every day, that’s not what we mean. It’s consistent, steady sleep that needs to happen.

  • Make sure your bedtime and wake-up times are pretty close to the same time every day.
  • Put those phones down at least one hour before bed – two hours is best.
  • Use low, soft lighting, if any is needed, no later than two hours before bed.
  • Put the alcohol down at least three hours before bed.
  • No caffeine at least five hours before bed.

You only have one bag of bones in this life, so you start taking care of it now. While there is nothing like falling asleep on a rainy day, curled up on the couch with a blanket, make sure your nightly sleep is just as amazing. 

If you don’t hit at least three of those five healthy sleep markers, there’s no time like now to start. Get your rest and get into a proper sleep routine that your body will thank you for.

Editors’ Recommendations

Topics
Dannielle Beardsley
Dannielle Beardsley
Contributor
Dannielle has written for various websites, online magazines, and blogs. She loves everything celebrity and her favorite…
Why strength training should be an essential part of your gym routine
Resistance training benefits: 13 great reasons to go to the gym
Man doing curls

Strength training (also referred to as weightlifting or resistance training) involves more than just building muscle. Getting stronger is certainly a plus, but there are numerous benefits to strength training beyond that. And whether you are a gym goer or you prefer outdoor workouts or exercising at home, you can participate in this activity. You don't need a ton of expensive equipment; general resistance is the only thing required.
In fact, any form of resistance works, from dumbbells to barbells, kettlebells to weight machines, and resistance bands to just your own body weight. The key is just to place your muscles under a load.
A good set of resistance bands, adjustable dumbbells, or even a TRX suspension trainer can be all you need at home to get in a challenging, total-body strengthening workout. If you’ve been counting yourself out of strength training workouts because the gym just isn’t your scene or you’ve been reluctant to venture over from the cardio equipment at your gym to the weights, keep reading for a list of the benefits of strength training, which may be just the inspiration you may need to diversify your workout routine and take your fitness to new levels.

Benefits of strength training
In addition to its versatility and convenience, strength training is an efficient and effective workout that provides a variety of physical and mental health benefits, including the following.

Read more
The 12 healthiest fruits you can eat right now
Add these fruits to you diet and feel the goodness in your body
Sliced papaya, mango, and nectarines on the table

Gorging on hotdogs and ice cream is fun. But we should not forget to spruce up our diet with healthier options, like fresh fruits. No one fruit will provide all the nutrition that a person needs in a day. In fact, vegetables are typically more nutrient-rich options and lower in sugar than fruit. However, some nutrients, like vitamin C, are found in higher levels in the latter than the former.

Using the USDA’s FoodData Central as our main source, we researched the nutrient makeup of many popular fruits across the globe to bring you our roundup of the healthiest fruits for this season and beyond. Once you purchase these fruits, you can use them as ingredients for concocting creamy milkshakes or your morning smoothies.
Guava

Read more
A new study suggests the secret to your skincare routine is… strength training?
Lifting weights may be the new anti-aging skincare hack
man doing skincare

Forget the face scrubs made from oatmeal and questionable DIY concoctions. Guys, the secret weapon in your anti-aging arsenal might already be hiding in your weight room.

New research shows that building muscle might be the secret weapon you've been missing. A study published in Scientific Reports found that strength training could actually be more effective in reducing signs of aging than cardio, especially for your skin. While the study focused on women, the researchers believe the benefits hold true for men, too.

Read more