We all know that bad sleep is harmful for your health, but not so sure why? Multiple studies have shown that getting insufficient or poor-quality sleep can have a negative impact on our health. It is important because its effects are including shortening of lifespan. On the other hand, regular exercise has been shown to have numerous health benefits, including potentially adding years to our life. Let’s take a closer look at both of these factors.
How poor sleep is affecting your health
There is a growing body of evidence that links poor sleep with a range of negative health outcomes. People who regularly get less than 7-8 hours of sleep per night are at increased risk of a range of health problems. Those include obesity, diabetes, heart disease, and stroke. Poor sleep can also have negative effects on mental health, increasing the risk of depression and anxiety.
Additionally, research has suggested that poor sleep can accelerate the aging process. When we sleep, our bodies undergo a range of restorative processes, including repairing cellular damage and consolidating memories. If we don’t get enough sleep, or if our sleep quality is poor, these processes may not occur as effectively, potentially leading to accelerated aging.
How regular exercise can help improve health
Exercise has long been recognized as a key factor in maintaining good health and avoid bad sleep that is quite harmful. Regular exercise has been linked with a range of benefits, including reduced risk of chronic disease, improved mental health, and increased longevity.
One way that exercise may help to extend our lifespan is by reducing the risk of chronic diseases such as heart disease, diabetes, and cancer. Exercise can also help to maintain healthy body weight, which is important for overall health.
Additionally, exercise has been shown to have direct effects on the aging process. Regular exercise has been linked with longer telomeres, which are the protective caps at the end of our chromosomes. Longer telomeres are associated with slower aging and longer lifespan.
How to start getting good sleep do regular exercise
While both sleep and exercise are important for health and longevity, they may also work together synergistically to produce even greater benefits. For example, exercise can help to improve sleep quality and duration, which in turn may help to reduce the risk of chronic diseases and promote healthy aging. Don’t forget that bad sleep is harmful until you fix it, so there is always an opportunity to start a new happy chapter of your life.
Similarly, getting enough high-quality sleep can help to support optimal exercise performance, which in turn may lead to greater health benefits. So, by focusing on both good sleep and regular exercise, we can potentially maximize our chances of living a longer, healthier life.
Anything to do beyond exercise to start sleeping well?
- Stick to a consistent sleep schedule, try to go to bed and wake up at the same time every day, even on weekends. This can help to regulate your body’s internal clock and improve the quality of your sleep;
- Create a relaxing sleep environment. Make sure your bedroom is cool, dark, and quiet. Avoid screens (TV, phone, computer) before bed, as the blue light emitted by these devices can interfere with sleep;
- Avoid using caffeine, nicotine, and alcohol. These substances can disrupt sleep and make it harder to fall asleep or stay asleep;
- Establish a bedtime routine: Establish a relaxing routine before bed, such as taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or meditation;
- Limit daytime naps. If you must nap during the day, limit it to 20-30 minutes and avoid napping late in the day, but try to completely avoid it;
- Seek for a professional help – nobody except a professional doctor can help you.