Written by Vera Coetsee, Health and Nutrition Coach
9 Dec 2024
Sleep plays a crucial role in overall health and well-being, significantly influencing longevity. As a fundamental biological process, sleep affects various physiological functions, including immune response, cognitive performance, and metabolic regulation. Research increasingly shows that insufficient sleep can lead to a range of health issues, such as cardiovascular disease, obesity, and diabetes, all of which can shorten lifespan. Conversely, adequate and quality sleep is associated with improved health outcomes and a longer life.
Key points that illustrate how sleep impacts longevity:
- Physical Health – Adequate sleep strengthens the immune system, reducing the risk of infections and chronic diseases. Sleep influences hormones related to appetite and metabolism.
- Mental Health – Quality sleep is essential for memory consolidation and cognitive performance. Sleep deprivation can lead to cognitive decline and increased risk of neurodegenerative diseases. Lack of sleep can contribute to anxiety and depression, which are associated with poorer health outcomes and reduced longevity.
- Inflammation and Oxidative Stress – Chronic sleep deprivation is associated with increased inflammation and oxidative stress, both of which are linked to aging and various chronic diseases.
- Hormonal Balance – Sleep regulates the production of various hormones, such as cortisol and growth hormone. Disruption in sleep can lead to hormonal imbalances that negatively affect health.
Strategies we use to improve our sleep:
- Establish a Sleep Schedule
- Create a Relaxing Bedtime Routine
- Limit Exposure to Screens
- Exercise Regularly
- Manage Stress and Anxiety
- Get Natural Light Exposure
- Consider Sleep Supplements
Implementing these strategies can significantly improve sleep quality and duration. Prioritizing good sleep hygiene is essential not only for better sleep but also for overall health and longevity.
Sleep support available at Restore
Lydia Chan, Certified Integrative Sleep Coach, is a specialist in Cognitive Behavioural Therapy for Insomnia and a certified Integrative Adult and Pediatric Sleep Coach. Trained in the Holistic Science of Sleep Method (™), Lydia takes an integrative, science based approach towards uncovering the root cause of recurring sleep challenges, offering a tailored strategy that is truly helpful to each unique case. She is dedicated to empowering her clients in creating their own positive changes in life, achieving their A game and feeling their best in mind and body through better sleep.
If you would like to make an appointment with Lydia, make an appointment here.
Sources:
Institute of Medicine (US) Committee on Sleep Medicine and Research. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Colten HR, Altevogt BM, editors. Washington (DC): National Academies Press (US); 2006. PMID: 20669438.
Panagiotou M, Michel S, Meijer JH, Deboer T. The aging brain: sleep, the circadian clock and exercise. Biochem Pharmacol. 2021 Sep;191:114563. doi: 10.1016/j.bcp.2021.114563. Epub 2021 Apr 19. PMID: 33857490.