A recent study highlights the potential health benefits of adjusting sleep habits, suggesting that even minor changes can significantly impact longevity. According to research published in the journal eClinicalMedicine in March 2024, individuals in poor health may increase their lifespan by as much as one year simply by adding 25 minutes of sleep each night. This finding underscores the importance of small, manageable lifestyle changes.
Dr. Maha Alattar, medical director of the VCU Health Center for Sleep Medicine in Richmond, Virginia, shared insights on this topic with NBC News. Rather than focusing on achieving a set number of sleep hours, she advises her patients to aim for an additional 30 minutes of sleep each night. This slight adjustment, she explained, can lead to cumulative benefits over time.
Research indicates that these minor alterations, such as increasing sleep duration or engaging in slightly more physical activity, can contribute to better health. Nicholas Koemel, a registered dietitian and research fellow at the University of Sydney, noted that just 2.3 minutes of additional exercise daily or improvements in dietary quality can yield similar positive effects. He emphasized that “all those tiny behaviors we change can actually have a very meaningful impact,” eventually adding up over time.
Understanding the Long-Term Benefits of Sleep
The study highlights the long-term advantages of sleep. Dr. Alattar explained that while a single night of added sleep might seem insignificant, these hours accumulate. Over a month, for instance, the additional sleep can translate into substantial health benefits. She pointed out that the cumulative nature of sleep quality is crucial and should not be underestimated.
To effectively incorporate earlier sleep into one’s routine, experts recommend assessing one’s current habits and setting realistic goals. Establishing a calming bedtime routine can help signal the body that it is time to wind down. This might involve activities such as enjoying a relaxing cup of tea or preparing for the next day. Consistency is vital; maintaining this routine on weekends is essential for reinforcing sleep patterns.
Experts also suggest minimizing screen time in the hour leading up to sleep. This can help reduce distractions and improve overall sleep quality. While Dr. Koemel acknowledged the importance of getting more sleep, he cautioned against viewing it as a singular solution to health issues. Instead, he encourages this adjustment as an initial step toward broader, sustainable lifestyle changes.
Practical Steps for Better Sleep
For those looking to implement these changes, experts advise starting with small, achievable goals. Gradually increasing sleep duration can lead to more well-rounded health improvements. Once a consistent bedtime routine is established, individuals can consider incorporating additional healthy habits, a strategy known as “habit stacking.” This approach allows for the seamless integration of other positive lifestyle changes, reinforcing the journey toward better health.
The insights shared by Dr. Alattar and the findings of recent studies serve as a reminder that minor adjustments to daily routines can lead to significant long-term health benefits. By prioritizing sleep and making small, manageable changes, individuals may enhance their overall well-being and potentially prolong their lives.