One clear fact, sleep is essential for health and wellness. Today, sleep deprivation affects millions of people around the globe. And, it is essential to aim at having enough quality sleep. But a new study suggests too much sleep, on the other hand, is bad.
Study Says Beyond 7-8 Hours Of Sleep is Bad
The study1 we’re referring to is published in the Journal of the American Heart Association. In this study, the researchers conclude that stepping away from the ideal number 7-8 hours of sleep can lead to higher risk of death.
Moreover, the researchers also concluded that beyond the 7-9 hours of sleep also increases heart health issues. In particular, the study suggests that those who sleep 10 hours or more are 30% more likely to suffer premature death.
Furthermore, the percentage of heart problems are even higher. The study says, longer sleep causes 56% increased the risk of stroke and 49% of heart disease.
Although this study is observational, meaning there is no controlled group to compare with, the data is worth considering. The researchers gather data coming from 74 studies involving over 3.3 million individuals.
On the other hand, Dr. Tara Narula, a CBS medical news contributor says that those people who experience this effect have underlying health issues. Among the common health issues that are potentially affecting these people include depression, sleep apnea, and anemia.
Additionally, she says that circadian rhythm changes with the biology and that sleeping longer increases inflammation. In turn, this leads to compromising and weakening of the body’s immune system.
One more reason could be that these people are tired and want to sleep more because of lack of physical activity or exercise. And, one more thing, this is not those people who are just catching sleep on weekends. But people who are sleeping 10 hours or longer consistently.
Catching More Sleep On Weekends Is Good
Having regular quality sleep is essential. It allows the brain to produce melatonin, an antioxidant that is potent for fighting cancer. But what if you can’t get sleep during weekdays due to hectic schedules?
Well, one study2 says that catching more sleep on weekends can be helpful and a healthy act.
Maintain Healthy Sleep Patterns
Something worth considering is consistent healthy sleep patterns such as sleeping and waking at the same time. And, of course, regular exercise. Probably, one key indicator you are having a quality sleep always is you wake up feeling rejuvenated and fresh.
Regardless, you sleep 7 to 8 hours and yet when you wake up in the morning you feel exhausted, it is not a good indicator. So, check your sleep patterns, and perhaps, adjust your sleep time at night.
Additionally, always aim to wake up in the morning without the alarm. While most people have difficulty achieving this, it is possible with constant healthy sleep patterns. Always work towards maintaining healthy sleep patterns.
Initially, it may be difficult but stay with it and just do it until it becomes a habit. In the end, you’ll reap the rewards of better health wellness. You’ll be able to overcome abnormal sleep patterns as this can lead to heart problems.
Dr. Chun Shing Kwok, the lead researcher of this study told The Guardian;
Abnormal sleep is a marker of elevated cardiovascular risk and greater consideration should be given in exploring both duration and sleep quality during patient consultations.
Tips For Achieving Healthy Sleep Patterns
Here are some tips you can work on that can make a difference in your sleep patterns. You need not do them at once if you can’t do it, but do one thing you can stick until it becomes a habit.
- Avoid caffeine starting at 2 PM, ideally.
- Always observe and listen to your body when it tells you to sleep.
- Avoid staying late at night as it may cause shifts to your circadian rhythm.
- Stop using electronics 2 hours before bed.
- Read books instead of watching TV to lure yourself to sleep.
- Make your bedroom a place to sleep not an entertainment room.
- Keep the room temperature low and comfortable, as well as dark.
- Eat your dinner 2 to 3 hours before sleep and avoid alcohol.
- Exercise but not too close to bedtime.
- Aim at waking up without your alarm clock.