Sleep can be a double-edged sword. Get too little, and your health suffers. Get too much, and your health suffers. But when you hit your sleep sweet spot, you feel great and are less likely to get sick. Not sure where you fall on the sleep spectrum? Here’s what you need to know to figure it out.
Obesity, Cholesterol, and Metabolic Syndrome
Recent research from Seoul National University College of Medicine set out to discover what the sleep sweet spot was and the dangers associated with missing the mark. The study found that, compared to people who slept six to seven hours per day, men who slept fewer than six hours were more likely to have both metabolic syndrome and higher waist circumference.
Metabolic syndrome is a group of risk factors that includes high blood pressure, high blood sugar, unhealthy cholesterol levels, and abdominal fat. Having these risk factors doubles your risk of blood vessel and heart disease, putting you at risk for heart attacks and strokes. They also raise your risk of diabetes by a whopping five times.
Higher waist circumference also means you’re at increased risk for heart disease and diabetes. The study found similar results for women who slept fewer than six hours.
Sleeping more than ten hours per day was associated with metabolic syndrome and increased levels of triglycerides in men. In women, excess sleep led to metabolic syndrome, higher waist circumference, higher levels of triglycerides, high blood sugar, and even low levels of ‘good’ cholesterol.
Your Guide to Better Sleep
As the study shows, you want to get a minimum of six and a maximum of 10 hours of sleep each night. The sleep sweet spot? Eight to nine hours. Here are some tips to help you achieve that perfect balance:
1. Set a sleep schedule
Go to bed and wake up at the same time each day. This will help to regulate your body’s sleep clock and improve your overall sleep quality.
2. Get daytime light
Expose yourself to plenty of bright, natural light during the day, especially in the morning. This helps regulate your body’s sleep rhythm.
3. Power down
As evening approaches, eliminate your exposure to bright lights, especially blue light emitted from tablets, computers, and smartphones.
4. Wind down
Create a bedtime routine that helps you leave the cares of the day behind and sleep better at night. Consider a warm, relaxing bath before bed, a diffuser of calming essential oils like lavender or chamomile, or visualization of a peaceful place.
Remember, whether or not you get the right amount of sleep each day could determine the future of your health. Hit that sleep sweet spot and your body will thank you.
