It is estimated that nearly a third of our lives are spent sleeping. According to Dr. Hoang Xuan from China, sleep is not only necessary for health but also has a direct impact on one’s lifespan. However, many people are not fully aware that poor sleep habits can accelerate aging and contribute to the development of serious illnesses, particularly cardiovascular diseases. Here are three sleep habits you should eliminate immediately if you want to maintain your youthful appearance and long-term health:
Staying Up Late Regularly
Staying up late regularly not only brings fatigue but also accelerates aging and increases the risk of cardiovascular diseases. A study published in the “European Heart Journal – Digital Health” found that those who tend to go to bed after midnight face a 25% higher risk of cardiovascular issues.
As explained by Dr. Hoang Xuan, staying up late disrupts the production cycle of the hormone melatonin, leading to an imbalance in biological rhythm and high blood pressure. If this situation persists, the cardiovascular system will become weaker, increasing the risk of heart attacks or strokes. Moreover, staying up late also increases stress, inflammation, and accelerates the aging process.
He emphasizes that the ideal bedtime to protect cardiovascular health is between 10 and 11 p.m. This is the best time for the body to achieve a state of deep rest, reducing cardiovascular risks and improving sleep quality and immunity.
Staying up late regularly not only causes fatigue but also accelerates aging and increases cardiovascular risks.
Irregular Sleep Patterns
Many people mistakenly believe that as long as they sleep for 6 to 8 hours every night or make up for lost sleep during the weekend, they can compensate for sleep deprivation during the week. However, Dr. Hoang Xuan emphasizes that a quality sleep schedule requires a minimum of 80% of sleep time at night. Additionally, maintaining a consistent sleep schedule is crucial. According to a study published in the international journal “Sleep Health,” those with irregular sleep patterns may have a biological age up to nine months older than those who maintain a consistent sleep schedule.
Going to bed late or frequently changing sleep patterns not only disrupts the body’s biological rhythm but also causes chronic stress. The consequences include not just premature aging but also an increased risk of cardiovascular disease, diabetes, and memory decline. Therefore, he advises everyone to strive for a consistent sleep and wake-up schedule, even on weekends.
Going to bed late or changing sleep patterns frequently disrupts the biological rhythm and causes chronic stress on the body.
Sleeping Too Much or Too Little
Both insufficient and excessive sleep can be detrimental to our health. According to a 2021 study in “JAMA Network Open,” maintaining a sleep duration of about seven hours per night can significantly reduce the risk of mortality from various causes, especially cardiovascular diseases.
Dr. Hoang Xuan has warned that sleeping less than six hours a night can increase the risk of heart disease, diabetes, obesity, and a weakened immune system, as the body doesn’t have enough time to recover and balance hormones. On the other hand, sleeping more than nine hours a night is also harmful, as it can increase the risk of stroke, memory decline, and early death. Both conditions can negatively affect the body’s biological rhythm, causing dysfunction and accelerated aging, ultimately reducing lifespan.
Additionally, he emphasizes that we should not sleep immediately after eating or bathing. Instead, create a comfortable, quiet, and dark environment for sleep. It is advisable to avoid using electronic devices or consuming stimulating beverages before bedtime.
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