A groundbreaking international study from Peking University and Army Medical University, published in Health Data Science, of over 88,000 adults, has revealed that poor sleep habits, such as going to bed inconsistently or having disrupted circadian rhythms, are linked to significantly increased risks for dozens of diseases, including gangrene and liver cirrhosis. Surprisingly, in this study, sleeping for more than 9 hours was not found to be harmful when measured objectively.
The researchers believe that their findings highlight that sleep regularity (bedtime consistency and circadian rhythm stability) is an underrecognized but key factor in disease risk and stress the importance of redefining what adequate slumber is to include regularity, not just duration, as biological mechanisms like inflammation could underlie these sleep-disease links.
For this study, the researchers analyzed objective sleep data from 88,461 adults who were enrolled in the UK Biobank and found significant associations between slumber traits and 172 diseases. Using the actigraphy data, over an average of 6.8 years, 92 diseases were identified that had over 20% of their risk attributed to poor slumber habits. Having an irregular bedtime was most notably linked to a 2.57-fold increased risk for liver cirrhosis, and low interdaily stability was linked to a 2.61-fold increase in the risk of gangrene.
Long Sleep
Additionally, the findings challenge previous studies reporting that sleeping for more than 9 hours (long sleep) as being harmful. Subjective reports link sleeping for more than 9 hours to heart disease and stroke; however, this objective data revealed this association in only one disease. The researchers believe that misclassification may be to blame, saying that 21.67% of the long sleepers had actually slept for less than 6 hours, suggesting that time in bed is often confused with actual slumber time.
“Our findings underscore the overlooked importance of sleep regularity,” said Prof. Shengfeng Wang, senior author of the study. “It’s time we broaden our definition of good sleep beyond just duration.”
To Get More Time In Slumber Town
To get more time in slumber town, establish a consistent schedule, create a relaxing bedtime routine, and optimize your bedroom environment. Avoid caffeine, alcohol, and screen time before bed. If problems persist, consider consulting a healthcare professional to rule out any underlying conditions.
Here’s a more detailed breakdown:
1. Establish a Consistent Schedule:
- Go to bed and wake up at the same time each day, even on weekends, to regulate your body’s natural sleep-wake cycle (circadian rhythm).
- Aim for 7-9 hours of per night for adults.
2. Optimize Your Bedroom Environment:
- Darkness: Make your bedroom dark, using blackout curtains or an eye mask if needed.
- Quiet: Minimize noise disturbances with earplugs or a white noise machine.
- Cool Temperature: Keep your bedroom cool, as a slightly cooler temperature is ideal for sleep.
- Air Quality: The quality of air you breathe has a direct effect on sleep quality. Consider humidity levels, air filtration, ventilation, and investing in some indoor houseplants to promote better air quality and restful slumber.
- Comfort: Ensure your bed and pillows are comfortable and supportive.
3. Create a Relaxing Bedtime Routine:
- Limit Screen Time: Avoid screens (phones, tablets, computers, TVs) at least 30 minutes before bed, as the blue light can interfere with sleep.
- Relaxing Activities: Engage in relaxing activities like reading, taking a warm bath, listening to calming music, or gentle stretching.
- Mindfulness and Meditation: Practice mindfulness or meditation to help quiet your mind before bed.
4. Mind Your Habits:
- Avoid Caffeine and Alcohol: Limit caffeine and alcohol, especially in the hours leading up to bedtime.
- Don’t Eat a Heavy Meal Before Bed: Avoid large meals close to bedtime.
- Exercise Regularly: Regular exercise can improve slumber, but avoid strenuous workouts close to bedtime.
- Manage Stress: Practice stress-reducing techniques like deep breathing, yoga, or spending time in nature.
5. If Problems Persist:
- Consult a Healthcare Professional: If you have persistent sleep problems, consult a physician to rule out any underlying medical conditions, such as sleep apnea or insomnia.
- Consider Professional Help: A sleep specialist can provide personalized advice and treatment options.
This article was created at the WHN News Desk
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
