There are some people who are pressed for time and sacrifice their sleep for a few additional hours to perform a productive task, resulting in lesser hours of sleep. Although it may seem like a good trade off, it is important to consider the hidden costs. People often overlook the potential long-term health consequences of insufficient sleep, and the health implications that can have on an individual’s time and productivity. Here are some areas to look at how our sleeping pattern affects longevity:
Medical implications
There are numerous studies found that insufficient sleep can increase the risks of obesity, diabetes and cardiovascular diseases, coupled with other factors such as genetics, poor nutrition and sedentary lifestyle.
Diabetes
There are studies suggesting sleeping few than five hours a night greatly increases the risk of developing type-2 diabetes. Lack of sleep alters insulin resistance, which is linked to an increased risk of developing type-2 diabetes. Improved sleeping patterns can influence blood sugar levels and decrease risks of developing diabetes.
Obesity
There are studies that link insufficient sleep with weight gain. One study found out that people with an average sleep of less than five hours regularly were likely to have excess body weight, as compared to people who have an average of eight hours of sleep had the lowest relative body fat.
Cardiovascular disease
There is a study that suggest that even a slightly reduced sleep (six to seven hours) per night increases the risk of coronary artery calcification, a predictor heart attack and death due to heart disease. Insufficient sleep is also associated with the increased risk of hypertension, stroke, coronary heart disease and irregular heartbeat.
Circadian Rhythm Sleep-Wake Disorder
Disruption of circadian rhythms from irregular sleep patterns, shift work, or nighttime light exposure is linked to increased chronic disease risk and shorter lifespan. The suprachiasmatic nucleus (SCN) in the hypothalamus regulates the sleep-wake cycle, synchronizing the internal circadian pacemaker with external cues like light and internal cues such as core body temperature and melatonin.
Quality of sleep
Poor sleep quality, characterized by frequent awakenings, insomnia, or non-restorative sleep, is linked to various health issues, including cardiovascular diseases and metabolic disorders, which can affect longevity.
In conclusion, maintaining healthy sleep pattern in terms of both duration and quality is vital for longevity. Interventions that improve sleep hygiene and address sleep disorders can contribute positively to overall health outcomes and potentially increase lifespan. While good sleep doesn’t guarantee health, it supports vital functions like tissue recovery. Key restorative processes, including tissue repair, muscle growth, and protein synthesis, primarily occur during sleep. Sleep experts agree that getting enough sleep not only improves well-being but also boosts the chances of living healthier, more productive lives. Combine good quality sleep with physical activity and good nutrition to increase both health and lifespan.
REFERENCES
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Klein L, Gao T, Barzilai N, Milman S. Association between Sleep Patterns and Health in Families with Exceptional Longevity. Front Med (Lausanne). 2017 Dec 8;4:214. doi: 10.3389/fmed.2017.00214. PMID: 29276708; PMCID: PMC5727046.
Mazzotti DR, Guindalini C, Moraes WA, Andersen ML, Cendoroglo MS, Ramos LR, Tufik S. Human longevity is associated with regular sleep patterns, maintenance of slow wave sleep, and favorable lipid profile. Front Aging Neurosci. 2014 Jun 24;6:134. doi: 10.3389/fnagi.2014.00134. PMID: 25009494; PMCID: PMC4067693.
Harvard Medical School: Division of Sleep Medicine (2021): Sleep and Health
