What’s the foundation of good sleep habits? Why is sleep important for your telomeres’ health?
Elizabeth Blackburn and Elissa Epel highlight the fact that a good night’s sleep is not a luxury. Rather, it’s a vital component in maintaining the health of your telomeres.
Discover how being well-rested can change your health for the better.
How to Form Good Sleep Habits
Research suggests that individuals grappling with chronic sleep issues tend to have shorter telomeres compared to those who regularly get sufficient rest.
(Shortform note: The authors imply that not getting enough sleep causes your telomeres to become shorter. However, we’ve already discussed the various ways that stress shortens telomeres; it’s also known that people who suffer from chronic stress tend to suffer from insomnia as well. Therefore, it could be that lack of sleep and shortened telomeres are both symptoms of chronic stress, rather than lack of sleep directly damaging the telomeres.)
The authors recommend getting at least seven hours of sleep each night. However, they add that good sleep habits aren’t just about how long you sleep; how well you sleep matters too. For instance, if you’re constantly drifting in and out of sleep because noises outside keep waking you up, you—and your telomeres—won’t get the full benefit of a good night’s rest.
(Shortform note: There are countless pieces of advice about how to fall asleep and stay asleep more effectively. A few common suggestions include keeping your bedroom quiet, dark, at a comfortable temperature, and free from electronic devices that keep you awake (like TVs, computers, and smartphones). Experts also advise you to avoid caffeine and alcohol use close to bedtime. They also advise against consuming large meals late at night, as this can cause digestive discomfort that interferes with your sleep.)
Tip: Establish a Bedtime Ritual
To help you consistently fall asleep and stay asleep, say the authors, you should go to bed and wake up at around the same times each day. Also, bedtime rituals like reading a book, listening to calming music, or practicing some light yoga before turning in will help you relax, and therefore improve your chances of getting better sleep.
(Shortform note: Some research indicates that maintaining a consistent sleep schedule may be even more beneficial to your health than just focusing on getting seven or eight hours of sleep each night. This is because adhering to a regular sleep and wake routine helps your body’s internal circadian rhythm, which governs various biological processes, to function more efficiently. In simpler terms, sticking to a schedule helps your body to learn when it’s time to sleep and when it’s time to wake up—creating a pre-sleep ritual for yourself works for the same reason.)
