If you are over the age of 50, getting 5 hours or less of sleep every night can be dangerous for you. According to experts, you may be at risk of at least two serious diseases. This claim has been made in new research published in the journal Plos Medicine.
25 years of research
The research involved 8,000 UK government employees. He did not have any chronic disease till the age of 50. The scientists asked them to report their sleep and health information every 4 to 5 years for the next 25 years.
Those whose sleep was tracked at age 50 had a 30% risk of chronic disease if they slept 5 hours or less. These were compared to people who slept 7 hours a night. At the same time, this risk increased to 32% at 60 years and to 40% at 70 years. The risk of death from not getting enough sleep was also found to be 25%.
The risk of these diseases due to less sleep
According to research, people who sleep less than 5 hours a night have diabetes, many types of cancer, heart disease, heart stroke, heart failure, lung disease, kidney disease, liver disease, depression, amnesia, and Parkinson’s. There is a risk of getting diseases, arthritis and many mental disorders.
A growing problem in rich countries
Dr Severin Sebia, the lead author of the research and research associate at the UCL Institute of Epidemiology, says that the trend of having multiple serious diseases at the same time seems to be increasing in high-income countries. More than half of older people here have at least two chronic diseases. This is a big challenge for health services, hospitals and the entire health system.
How much sleep is necessary?
According to Dr Sebia, as people age, their sleep cycle also changes. To avoid chronic and serious diseases, it is important to get 7 to 8 hours of sleep every night. More or less sleep than this is harmful to your health. To sleep well, the room should be dark, peaceful and at the right temperature. Do not eat anything heavy before sleeping and keep all electronic devices away from yourself.
5 nutrients that you should consume in adequate amounts to improve your sleep quality
“Here are some essential nutrients that your body may be lacking and disrupting your sleep. Here are some foods that can make up for the lack of these nutrients.
Lack of these nutrients does not cause sleep.
Magnesium helps facilitate approximately 300 metabolic functions. “Magnesium reduces stress, anxiety, and blood pressure strengthens nerves and muscles, and promotes clip quality,” Some food sources of magnesium as “spinach, black beans, soy, potatoes and avocados.”
2. Vitamin D
This deficiency may be more common in winter due to the lack of sun. “Vitamin-D deficiency is associated not only with poor sleep quality but also with low energy throughout the day,”.
“It’s not only linked to bone health, but it’s also an important factor in our clip quality,”. Include nutritious dairy products in your daily diet so that you can consume enough calcium.
4. Vitamin B12
A lack of vitamin B12 in the body can cause “many sleep problems—ranging from insomnia to sleeplessness,”. “fish, eggs, chicken, dairy products and legumes” as great sources of vitamin B12. ”
5. Omega 3 Fatty Acids
Omega 3 fatty acids are a nutrient whose deficiency can disrupt the quality of your sleep. “Omega 3 fatty acids are known to promote health and brain health, but did you know that it is also linked to reducing anxiety and insomnia? This heart-healthy fat promotes better sleep quality.”
Some Methods for Better sleep Definitely help you
You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.
1. Stick to a sleep schedule
Set aside no more than eight hours for sleep. A healthy adult’s recommended amount of sleep is at least seven hours. Most people don’t need more than eight hours in bed to be well rested.
Go to bed and get up at the same time every day, including at weekends. Being consistent reinforces your body’s sleep-wake cycle.
If you don’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.
2. Pay attention to what you eat and drink
Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
3. Create a restful environment
Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
4. Limit daytime naps
Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.
However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.
5. Include physical activity in your daily routine
Regular physical activity can promote better sleep. However, avoid being active too close to bedtime. Spending time outside every day might be helpful, too.
6. Manage worries
Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.