Some Sleep Mistakes That Could Increase Your Risk of Early Death
Sleep is crucial for overall health and well-being, yet many unknowingly make sleep mistakes that can have severe repercussions. Studies indicate that poor sleep habits can do more than just leave you feeling fatigued—they can dramatically elevate your risk of early mortality. Whether it's insufficient sleep, irregular sleep schedules, or other common sleep blunders, these habits can gradually harm your body. In this article, we delve into 13 sleep mistakes that could be jeopardizing your health, along with strategies to correct them to enhance your longevity and quality of life.
We engage in this activity every night of our lives. According to experts, the average person spends about a third of their life sleeping (via the Handbook of Clinical Neurology).
However, this frequent practice doesn't always result in perfection. A 2006 report from the Institute of Medicine indicates that up to 70 million U.S. adults experience some form of sleep disorder.
Furthermore, the National Heart, Lung, and Blood Institute states that nearly 40% of adults have accidentally dozed off during the day at least once a month.
Sleep deprivation and poor sleep habits can result in numerous health problems over time. During sleep, the brain eliminates toxic waste proteins that accumulate throughout the day. If we have bad sleep habits, our brains cannot effectively remove these proteins. Consequently, inadequate sleep can contribute to cognitive conditions like Alzheimer's disease.
Moreover, poor sleep makes emotional regulation more difficult, leading to anxiety and depression. There is also an increased risk of developing conditions such as hypertension, high cholesterol, and diabetes. By avoiding these critical mistakes, you can not only achieve better rest but also maintain your health in the long term.
The Hidden Dangers of Oversleeping: How Sleeping Too Much Can Harm Your Health
Everyone enjoys a restful night's sleep, and on some mornings, the allure of staying in bed beyond the recommended eight hours can be strong. Nevertheless, Johns Hopkins Medicine indicates that oversleeping is associated with various chronic health issues, such as type 2 diabetes, heart disease, obesity, and depression.
Premier Health also notes that for adults over 45, excessive sleep can elevate the risk of chronic conditions like heart disease, diabetes, anxiety, and stroke. These observations are supported by a 2014 study published in PLOS One, which found that "long sleepers," or individuals who typically sleep more than ten hours a day, had a higher body mass index and a greater likelihood of experiencing psychiatric problems.
The Health Risks of Late-Night Sleep: Why Going to Bed Too Late Can Be Dangerous
Many individuals identify as "night owls," choosing to remain awake late into the night, engaging in activities such as reading, watching TV, or scrolling through devices, absorbing social media posts, or viewing TikTok.
While it's acceptable to prefer a later bedtime, prolonged wakefulness can lead to issues if not managed carefully. A 2021 study published in the Journal of Youth and Adolescence found that teenagers who stay up late exhibit a higher propensity for substance use and abuse, as well as riskier behaviors, compared to those who retire at a more reasonable hour.
Mood can also be influenced by going to bed later, as shown by a 2021 study in Biomolecules. This research found that individuals who stay up later in the evenings are more likely to experience mood or personality issues. They may also be prone to eating disorders and other mental and psychiatric conditions.
How Irregular Sleep Patterns Can Impact Your Health: Risks and Solutions
Individuals who struggle to fall asleep or frequently wake up during the night may encounter numerous problems, including an increased risk of premature death. A 2021 study published in the Journal of Sleep Research found that those who had trouble falling asleep at night faced up to a 44% higher risk of early death. For those who woke up during the night and found it difficult to return to sleep, the risk surged to as much as 56%. Additionally, the study revealed that people with inconsistent sleep patterns had nearly a 50% higher risk of developing dementia.
Moreover, a 2023 study in the Journal of the American Heart Association revealed that individuals with irregular sleep patterns were 1.4 times more prone to developing arterial plaque buildup. This correlation was partly attributed to the fact that those with inconsistent sleep often led unhealthy lifestyles, characterized by poor diets and reduced physical activity.
The Effects of Drinking Alcohol and Caffeine Late in the Day on Your Sleep Quality
Though a glass of wine (or another alcoholic drink) before bed might help you drift off, the Sleep Foundation warns that it could be detrimental in the long term. Even moderate alcohol consumption can reduce sleep quality by over 9%, while higher amounts can disrupt sleep patterns by nearly 40%.
Alcohol also interferes with REM sleep patterns, according to Piedmont Healthcare. REM, or Rapid Eye Movement sleep, is when the most vivid dreams occur and when sleep's restorative benefits are at their peak. Moreover, heavy alcohol use can eventually lead to chronic conditions like insomnia.
The Impact of Sleeping with Electronics on Your Sleep Quality and Health
It's completely normal to admit that you check your phone, iPad, or laptop before going to bed. We all do it occasionally. However, the blue light emitted by these devices can seriously impact your sleep.
The Society of Behavioral Medicine explains that dim lighting at bedtime signals the body to release melatonin, the hormone that tells your body it’s time to sleep. Blue light from electronic devices can delay melatonin production, disrupting your body's circadian rhythm.
How a Sedentary Lifestyle Can Negatively Affect Your Health and Longevity
Individuals leading a sedentary lifestyle, generally characterized by spending six or more hours daily sitting or lying down, expose themselves to several health risks (via HealthPartners).
This lifestyle can also affect sleep patterns, as insufficient physical activity during the day might signal to your body that rest isn't necessary.
Consequently, this lack of sleep results in daytime fatigue and, when coupled with a generally inactive lifestyle, can contribute to health issues like hypertension, high cholesterol, and diabetes.
In summary,
Ensuring high-quality sleep is crucial not only for feeling refreshed but also for preserving your health and prolonging your life. By identifying and correcting common sleep errors, such as irregular sleep patterns, inadequate rest, and other harmful behaviors, you can greatly diminish your risk of premature death. Implementing small yet effective adjustments to your sleep habits can enhance your overall health, boost your well-being, and contribute to a longer, more satisfying life. Adopt these practices to protect your sleep and, consequently, your future.