Seven ways to get seven hours sleep to live a long healthy life

Everyone knows that a good night’s sleep has many health benefits.

But a new report this week found that not getting enough shut-eye isn’t just important, it’s actually a matter of life and death.

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A new report this week found that not getting enough shut-eye isn’t just important, it’s actually a matter of life and death.Credit: Getty

Researchers at University College London analyzed 25 years of data from almost 8,000 people looking at how long they slept compared to evidence of diseases such as heart disease, cancer or diabetes.

Those who reported sleeping five hours or less at age 50 were 30% more likely to have two or more long-term health problems, and 25% more likely to die.

At age 60, those with the least kip were found to have a 32% higher risk of developing disease, while at age 70 the increase was 40%.

Dr Lindsay Browning, sleep expert and clinical psychologist, told Sun Sunday Health: “These findings underline how important it is to make sure you get enough sleep.

“It’s vital to our longevity. When we sleep, our brains physically repair our bodies and regulate important hormones that control how our bodies function during the day.”

Tensions and tensions

According to NHS guidelines, the recommended amount of sleep for an adult over 18 is seven to nine hours.

However, recent studies have shown the impact the cost of living crisis has had on our sleep: almost one in four of us don’t get enough and actually lose sleep due to stress and stresses of modern life.

Here Dr Browning, who runs troublesleeping.co.uk, gives advice on getting enough sleep.

She says: “We all know the classic advice, like leaving your mobile phone downstairs or having a hot drink before bed.

“They can help. But there are a number of simple steps you can take to get more sleep and transform your life.”

GET UP

“MANY people who are treating sleep problems find themselves taking naps during the day. This is an absolute no.

“Even worse are cat naps on the sofa for five or ten minutes at 9pm while you watch TV.

“Why? Well, if you were trying to get a kid to eat a healthy meal, would you give him a chocolate bar an hour before?”

“No, because they would say they are full and reject good things.

“Sleep is the same. You have to fall into bed hungry for sleep.”

DECOMPRESS YOUR DAY

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“Journaling is a great way to help the brain drain so it’s not overloaded and can shut down to sleep.”Credit: Getty

“BEFORE you go to sleep, take time to reflect on the things that happened that day or any worries you have.

“Journaling is a great way to help empty your brain so it’s not overloaded and can shut off for sleep.

“Write it by hand; don’t use a laptop or phone.”

TRIM THE CAT’S TURNS

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Cat naps are an absolute no-noCredit: Getty

“MANY people who are dealing with sleep problems find themselves taking naps during the day. This is an absolute no.

“Even worse are cat naps on the sofa for five or ten minutes at 9pm while you watch TV.

“Why? Well, if you were trying to get a kid to eat a healthy meal, would you give him a chocolate bar an hour before?”

“No, because they would say they are full and reject good things.

“Sleep is the same. You have to fall into bed hungry for sleep.”

VERY YOUR ROOM

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“Creating a relaxed and comfortable environment will increase your chances of a good night’s rest”Credit: Getty

“You should change your mattress once every seven years, but if you’ve put on weight you may need to change it sooner.

“Although not scientifically proven, sleeping sprays, scented candles and things like CBD oil can also help.

“Creating a relaxed and comfortable environment will increase your chances of getting a good night’s rest.”

SPEND A LONELY NIGHT

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“We tend to sleep much better separately”Credit: Getty

“IF you sleep next to a partner, consider going to the spare room.

“We tend to sleep a lot better apart, and while it’s not the right option for everyone, for some it can really help.”

GET TIRED

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“Exercise directly affects the need for ‘deep sleep’ at night. Even moderate exercise like a brisk walk increases deep sleep”Credit: Shutterstock

“As we get older, we become less active. This is one of the reasons why people over 60 generally require less sleep and have a harder time settling down.

“Exercise directly affects the need for ‘deep sleep’ at night. Even moderate exercise like a brisk walk increases deep sleep.

“However, it is important to avoid exercising too close to bedtime, as the release of endorphins and adrenaline can impair sleep.”

CBT-I

“IF none of the above work, you may need clinical help.

“Cognitive-behavioral therapy for insomnia, sometimes called CBT-I, is often recommended as a first-line treatment.

“It’s a structured program that helps insomniacs identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep.

“Unlike sleeping pills, CBT-I helps overcome the underlying causes of insomnia.”