Sleep Longer, Live Longer

Although scientists disagree on the impact a good 8-hour night of shut-eye has on extending your life, it's becoming clear that good sleep and good health are connected.

A recent study published last year in the medical journal Hypertension found that the amount of sleep a person gets is associated with blood pressure. Specifically, people with normal and high blood pressure show increased blood pressure when they get less sleep.

As people age, they tend to sleep more lightly and for shorter periods of time, although they generally need about as much sleep as they did in early adulthood.

High blood pressure - the force blood exerts against the walls of arteries - can lead to heart attack, stroke and other life-threatening events. The study noted that a number of questions about sleep and blood pressure must still be answered. For instance, is lack of sleep a factor in developing high blood pressure, or is it an early symptom of problems that may eventually lead to high blood pressure?

However, various other studies have shown that prolonged lack of sleep is bad for the immune system and is linked to other chronic conditions, such as diabetes and obesity.

The amount of sleep a person needs varies by age and by the individual. Babies usually require about 16 hours of sleep a day and teenagers need about 9 hours.

Most adults require 7 to 8 hours, although daily requirements may range from 5 to 10 hours. Women in the first three months of pregnancy often need several more hours of sleep than usual. As people age, they tend to sleep more lightly and for shorter periods of time, although they generally need about as much sleep as they did in early adulthood.

Sleep disorders such as insomnia and excessive sleepiness are extremely common, but many are undiagnosed and untreated. According to the National Center on Sleep Disorders Research (NCSDR), about 70 million Americans have a sleep problem. Among those, almost 60 percent have a chronic disorder.

Here are some tips from the National Sleep Foundation (NSF) in the U.S.A., that may help you get a better night's sleep:

• Consume less or no caffeine and avoid alcohol. Foods and drinks that contain caffeine, such as coffee, soft drinks and chocolate, should be avoided during late afternoon or evening hours. Alcohol speeds the onset of sleep, but increases waking during the later half of the night.
• Drink less fluids before going to sleep. This can interrupt sleep, especially if you have to get up in the middle of the night to urinate.
• Avoid heavy meals close to bedtime. Also, avoid foods that may cause heartburn, such as tomato products and spicy foods. Lying down worsens heartburn and makes falling asleep more difficult.
• Avoid nicotine. Cigarettes contain nicotine, which has been linked to difficulty falling asleep and problems awakening. Also, when smokers fall asleep, they experience nicotine withdrawal, which may cause them to awaken.
• Exercise regularly, but do so in the daytime, preferably after noon. Exercising 20 to 30 minutes a day often helps people sleep better, although exercising too soon before bedtime can cause difficulties falling asleep.
• Try a relaxing routine, like soaking in hot water (a hot tub or bath) before bedtime. This will help you relax and unwind, thereby promoting sleep.
• Establish a regular bedtime and waketime schedule. Maintaining consistent sleep and wake times can help promote better sleep.

In addition, the NSF also recommends keeping a sleep diary before and after trying these tips. If the quality of your sleep does not improve, sharing the diary with a physician or other healthcare professional can help in the treatment of your sleep disorder.