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Health & Life

The Importance of Bedtime: 4 Sleep Habits That May Indicate a Shorter Lifespan

31 December, 2024

A recent study published in the US National Library of Medicine has revealed that the habit of staying up late, specifically going to bed after 10 pm, is associated with serious health issues. This study tracked over 136,000 individuals aged 35 to 70 years old from 26 countries, with an average age of 51. The volunteers were divided into five groups based on their bedtime.

Results showed that those who went to bed between 8 and 10 pm had better health than night owls. Specifically, the risk of obesity and central obesity was up to 20% higher for those who went to bed after 10 pm. In particular, night owls had a 35% increased risk of obesity and a 38% higher risk of central obesity. Additionally, those who slept for less than five hours a night suffered from severe sleep deprivation, with a 27% higher risk of obesity. The study also confirmed that daytime napping cannot compensate for insufficient nighttime sleep.

Going to bed at 10 pm brings significant benefits to our health and mood. Firstly, adequate sleep not only aids in body recovery but also helps prevent serious illnesses such as cancer and inflammation. By going to bed early, you can gain an extra one to two hours of rest compared to your usual habit. Sleep deprivation can lead to whole-body inflammation, increased production of prostaglandin D2 in the brain, and a breakdown of the blood-brain barrier, resulting in menstrual disorders. If this persists, the risks of cardiovascular disease, stroke, cancer, and depression increase significantly.

Secondly, a 10 pm bedtime supports waking up earlier in the morning. Starting the day with a clear head can help ward off negative emotions. Research shows that by adjusting your bedtime just one hour earlier, you can reduce the risk of severe depression by 23%. For example, shifting from the habit of “sleeping at 11 pm and waking up at 7 am” to “sleeping at 10 pm and waking up at 6 am” can positively impact your mood and emotions.

Finally, waking up early allows for a nutritious breakfast, which not only helps with anti-aging but also prevents various diseases. Studies indicate that having a late breakfast can accelerate aging. Compared to those who eat breakfast at 6 am, those who start their first meal at 10 am have a higher biological age and a 25% increased rate of rapid aging. Additionally, a study with over 100,000 participants showed that having breakfast just one hour earlier could reduce the risk of diabetes. Those who ate breakfast after 9 am had a 59% higher risk of type 2 diabetes compared to those who ate before 8 am.

A 2021 study published in the online journal JAMA revealed a connection between sleep duration and mortality rates in adults across countries such as Japan, China, Singapore, and South Korea. Results showed that both insufficient and excessive sleep increased mortality rates. The ideal sleep duration recommended is around seven hours each night.

Apart from sleep duration, bedtime also significantly impacts health. A study conducted in November 2021 by scientists at the University of Oxford in the UK was published in the European Heart Journal Digital Health. This research discovered that the ideal time to fall asleep is between 10 and 10:59 pm, as sleeping during this time frame reduces the risk of cardiovascular and other diseases.

Additionally, individuals with shorter life expectancies tend to share four common sleep-related characteristics. If you don’t relate to these traits, congratulations! Your health is likely in good shape.

Four Common Traits of Those With Shorter Life Expectancies

First, they tend to be night owls

While you may stay up late and still wake up late, getting enough sleep, doing so consistently over a long period can negatively affect your health. As indicated in a study published in the “European Heart Journal Digital Health,” the ideal bedtime is between 10 and 10:59 pm. If you regularly go to bed too late, the risk of cardiovascular-related diseases significantly increases.

Second, they often maintain unhealthy habits such as drinking alcohol or snacking before bed

Many individuals enjoy a hearty meal before falling asleep, but in reality, this does not benefit their health. Consuming alcohol or late-night snacks creates unnecessary pressure on the digestive system. Sleeping on a full stomach can reduce sleep quality, and if this persists, your health may suffer.

Third, they don’t get enough sleep or sleep too much

When you don’t get sufficient sleep, you’ll likely wake up feeling tired and groggy. Conversely, if you oversleep, you may wake up late and feel sore and uncomfortable. You might even feel extremely exhausted throughout the day.

Fourth, they tend to smoke before bed

Smoking at this time will undoubtedly impact your sleep quality. Research has shown that the amount of tobacco consumed is closely linked to sleep duration. As your daily cigarette intake increases, your average sleep duration tends to decrease. According to some statistics, just one cigarette before bed can shorten your sleep by five to eight minutes. Furthermore, other studies have proven that smoking exacerbates sleep apnea, leading to sleep disorders.

Additionally, cigarettes contain harmful substances like carbon monoxide, nicotine, tar, benzopyrene, and nitrosamines. When inhaled, these toxins enter the lungs and quickly reach the bloodstream, posing a threat to your health.

To improve your sleep and overall health, it’s essential to maintain a consistent work and rest schedule over an extended period. Keep this in mind to enhance your quality of life.