We all share the same goal of living a long and healthy life, but it often feels like achieving that goal is easier said than done.
There’s so much to keep track of: eating right, exercising, managing supplements, and keeping an eye on things like blood pressure, blood sugar, and weight.
It’s a never-ending list.
While all these factors are certainly important, there’s one key element that’s often overlooked when it comes to increasing your lifespan—sleep.
We all know sleep is important, but many don’t realize just how vital it is for long-term health.
Sleep does more than just rest your body; it helps restore and repair it.
One of the most critical phases of sleep is called REM (rapid eye movement) sleep, which is when your body undergoes its deepest repair.
Studies have consistently shown that less REM sleep equals poorer health.
In fact, recent research from the University of California San Diego, published in the journal JAMA Neurology, reveals a strong connection between REM sleep and mortality risk in middle-aged and older adults.
The study tracked participants over 12 years and found that every 5 percent reduction in REM sleep was associated with a 13 percent increase in the risk of death from all causes.
That means if you’re not getting enough REM sleep, you could be increasing your risk of death from serious health conditions like heart disease, cancer, and even accidents.
This is especially concerning since between 50 and 70 million Americans suffer from sleep disorders, and the problem is only growing.
If you’ve ever noticed how many sleep aids are advertised, you know this is a widespread issue.
The lack of sleep can have numerous consequences on your health, including an increased risk of heart disease, cognitive decline, mental health issues, poor mood, and even intense cravings.
Clearly, getting enough, good-quality sleep is essential.
The good news is that there are steps you can take to improve your sleep, particularly REM sleep.
Here’s how you can start:
Exercise regularly. Physical activity can help ensure that when bedtime comes, your body is ready to rest. When you’re tired physically, it’s much easier to relax mentally. Find an exercise routine you enjoy, and increase it when you’re feeling stressed.
Avoid caffeine in the afternoon, including coffee, tea, chocolate, and energy drinks. These can interfere with your ability to fall into deep sleep.
If you share a bed with someone who tends to wake you up during the night, sleeping alone might be an option. In fact, nearly 25 percent of couples sleep in separate beds, according to the National Sleep Foundation.
Certain calming herbs, like hops, passionflower, lemon balm, chamomile, and valerian root, can help promote relaxation, which is key for a good night’s sleep.
Theanine, an amino acid found in green tea, is another great option for feeling calm and unwinding before bed.
Melatonin, the hormone that helps regulate your sleep cycle, is also known to increase REM sleep, making it a useful tool for improving the quality of your sleep.
Taking action to improve your sleep now can have long-term benefits for your health and well-being.
For more information on the importance of sleep and tips for better rest, check out these resources: Sleep and Heart Health from the American Heart Association and Improving Sleep from the National Sleep Foundation.