Sleep

Sleeping well prolongs your life

Those who sleep well live longer. A recent US study of more than 172,000 people shows that good sleep can help men live almost five years longer, and women almost two and a half years. But it's not just about the length of your life; quality sleep also improves health and reduces the risk of mental problems. Indeed, poor sleep is both the cause and the result of various mental illnesses. By sleeping well, you improve both your physical and mental condition.

What is sleep?

Sleep is a fundamental biological function that is essential for the body's repair and regeneration. It influences numerous physiological processes, such as:

• Hormone production
• Cell repair
• Memory consolidation

Quality sleep and adequate sleep duration are crucial for cognitive functions, emotional stability, and overall physical health. Research shows that sleep is an active process in which the body and brain perform essential tasks that contribute to a long and healthy life.

Risk factors of sleep deprivation

The consequences of (long-term) sleep deprivation are greater than you think. One of the most worrying effects is the relationship with neurodegenerative diseases such as Alzheimer's disease. Sleep deprivation increases the risk of:

• Cardiovascular diseases
• canker
• Metabolic diseases
• Depression
• Cognitive decline

Studies show that sleep is essential for cleaning up toxic proteins in the brain, such as beta-amyloid and tau, that are associated with Alzheimer's disease. During deep sleep, the glial cells in the brain shrink, allowing cerebrospinal fluid to circulate better and waste products to be removed. This process, known as the glymphatic system, functions as a “nightly cleaning service” for the brain.

The impact of sleep deprivation on the brain

• A single night of disturbed deep sleep directly increases beta amyloid and tau levels in the brain.
• Chronically sleeping less than 7 hours a night increases the build-up of amyloid plaques.
• Persistent sleep deprivation increases the risk of cognitive decline and dementia by 45%.
• Sleep quality between 30-50 years is a strong predictor of Alzheimer's later in life.

Sleep deprivation is not only a symptom of cognitive decline, but also possibly an underlying cause. In addition, it is one of the strongest predictors of anxiety disorders, depression and even suicidality. REM sleep, the phase in which dreams occur, plays a critical role in emotional processing and recovery.

Mental health and sleep

• Sleep-deprived people experience stress and negative emotions more quickly due to increased activity in the amygdala.
• Chronically poor sleep increases the risk of depression by at least 50%.
• Young people with insufficient sleep have an increased risk of suicidal thoughts and behaviors.
• A consistent sleep routine and an uninterrupted night's sleep contribute to emotional stability and the prevention of mental illness.

Physical risks of sleep deprivation

Cardiovascular diseases

Sleep is a powerful regulator of the cardiovascular system and is crucial for good cardiovascular health. A chronic lack of sleep leads to:

• Increased blood pressure
• Increased levels of inflammation
• Hormone imbalance

Sleep and Heart Health Facts:

• People who sleep less than 6 hours per night have a 200-300% increased risk of heart attack or stroke.
• One week of sleep deprivation (less than 6 hours per night) can structurally increase blood pressure.
• Deep sleep lowers blood pressure and stress hormones and acts as a natural blood pressure reducer.

Increased risk of obesity and diabetes

Sleep plays an essential role in regulating metabolism and blood sugar levels. Lack of sleep disrupts the balance between ghrelin (the hunger hormone) and leptin (the satiety hormone).

Sleep and Metabolism Facts:

• People who sleep less than 6 hours per night have a 30% higher risk of diabetes.
• Sleep deprivation increases ghrelin and lowers leptin, leading to an increased calorie intake of an average of 300 kcal per day.
• A single night of 4 hours of sleep can reduce insulin sensitivity by 40%.

Sleep deprivation and increased cancer risk

The World Health Organization (WHO) classifies night shifts and chronic sleep disruption as likely carcinogenic. This is due to:

• Increased DNA damage
• Weakened immune system and inflammation
• Accelerated tumor growth
• Decreased production of melatonin

Chronic sleep deprivation increases the risk of breast and prostate cancer by 40%. Low melatonin production can lead to more cancer cells and decreased immune function.

Drowsy driving: a hidden danger

Sleep deprivation is not only harmful in the long term, but also acutely life-threatening. Drowsy driving is one of the biggest causes of traffic accidents.

Facts about sleepy driving:

• Sleep deprivation causes more car accidents than alcohol and drugs combined.
• Microsleeps (uncontrollable short periods of sleep) can send a car into the other lane within one second.
• Drivers who sleep less than 5 hours per night are as likely to get into an accident as a driver with a blood alcohol level of 0.08% (approximately 3-5 glasses of beer).

How can LNGVTY improve sleep?

You sleep while we watch. LNGVTY improves your sleep quality with a scientifically based and personalized approach:

• Sleep mapping via questionnaires, trackers and additional research.
• Personal advice from experts based on your sleep data.
• Advanced monitoring to improve your sleep duration and depth.

Small effort, big profit

Good sleep is an essential pillar for health and longevity. From cognitive functions and emotional well-being to heart health, metabolism, and cancer prevention, sleep deprivation increases the risk of nearly every chronic illness. The great thing is that you are structurally working on your longevity while asleep. After all, sleep is the best medicine for a long and healthy life.

‍