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Health Guidelines

Sleep and Longevity

Sleep Quick Facts

About 40 million Americans suffer from sleep disorders.

Driving while drowsy causes 56,000 reported accidents each year claiming over 1500 lives.

To improve sleep habits:

Go to bed at the same time each night
Get up at the same time each morning
Spend time out-of-doors in the natural sunlight every day
Sleep in a cool, dark, quiet place

Our biological clocks are programmed to tell the body it needs sleep most strongly between midnight and 7 am (or 11 and 6 for early risers), and again between 1 and 3 pm.

A short nap in the afternoon (10-15 min.) can be refreshing and provide a productivity boost!

Source: NHLBI, National Center on Sleep Disorders Research

Does it matter how much sleep you get? Does insomnia result in increased mortality? These are some of the questions researchers asked as they looked at the hours of sleep people reported getting and their mortality rates in the large prospective Cancer Prevention 2 Study (1.1 million people).

Researchers found that the best survival rates (lowest mortality) were in those people getting about 7 hours of sleep per night. In their statistical model, they controlled for age, habits, health factors, and use of medications. Surprisingly, people who got more sleep, 8-8.5 hours per night, had a slightly higher mortality level than those getting 7 hours. People getting less sleep, 6 hours or less, also had higher mortality levels as might be expected.

These results are similar to previous studies but suggest a little less sleep is needed. In the Alameda County study people getting 7-8 hours of sleep daily lived the longest. Those persons getting 9 hours or more per day had higher mortality levels.

When the researchers in the Cancer Prevention 2 study looked at insomnia, they saw no increase in mortality for those bothered frequently with insomnia. That makes one less thing for people with insomnia to worry about. However, those who regularly took prescription sleeping pills did have a significantly higher mortality rate than those who didn't. The authors suggest this needs further study as to why.

Summary. We all know that if we miss too much sleep, we don't feel or perform as well, mentally or physically, as when we have a good night's rest. Be sure to get at least 7 hours of sleep each night. Some people seem to need more sleep to function at their best. If you need a full 8 hours to feel good, continue to get your full 8 hours.

If you just enjoy laying in bed, maybe getting up a half hour earlier and getting 30 minutes of aerobic exercise might do you more good than the extra half hour of sleep.

If you don't feel rested and are continually tired, you should check with your doctor. You may have a physical problem such as anemia or depression that can also affect fatigue and sleep patterns.

Factors that can help improve the quality of sleep include: a dark, quiet, cool sleeping room, and not going to bed on a full stomach. If your stomach can also rest, you will sleep better, have less problem with gastric reflux (heart burn), and wake up more refreshed.

Resources
Test Your Sleep I.Q.

Reference

Kripke, DF et al, Mortality Associated with Sleep Duration and Insomnia, Archives of General Psychiatry 59(2):131-6, Feb. 2002

Making Healthy Choices articles are written by Don Hall, DrPH, CHES president of LifeLong Health with contributions from associated health professionals. Content is general health information from evidence based research. It's purpose is not to treat disease or take the place of advice by your doctor but to promote healthy lifestyles. Persons with health problems should contact their physician for specific guidance.