How many hours should you sleep if you want to live 100 years, according to longevity experts?

When you think about healthy aging Healthy eating, exercise and keeping your mind active are all taken into account, but sleep gets little consideration. However, it plays a fundamental role. Research from the American College of Cardiology shows that getting regular quality sleep can help add a few years to a person’s life. Good sleep can play an important role in heartbelonging health That longevity And brain health.

Doctor Stella Maris Valiensi(MP 94777), physician at the Sleep Disorders Unit of the Neurology Service of the Italian Hospital of Buenos Aires and President of the Argentine Association of Sleep Medicine, explained Information A recent note highlights the importance I dream of being healthy and living many years:

“Sleep is essential for health because strengthens the immune systemThis which keeps us from frequent illnesses, protects heartimproves depressionrecharge energygives preference better labor productivitymakes us see more attractive And healthy“, he assured.

In addition, quality of sleep is important for Memory and condition do not be sad, two factors that can be affected over time. In a study of people over 65, researchers found that those with poor sleep quality had more difficulty solving problems and concentrating than people with better sleep quality. good quality sleep.

Another study, which analyzed data from nearly 8,000 people, found that people aged 50 to 70 who slept six hours or less each night had a higher risk of developing dementia later in life.

This may be due, other work says, to the fact that insufficient sleep is associated with the accumulation of a protein called amyloid beta, which is associated with Alzheimer’s disease. Alzheimer’s disease.

Poor sleep can also make symptoms worse depression in older people. New evidence has emerged to suggest that those who have already been diagnosed with depression and sleep poorly are more likely to experience symptoms of the condition again.

“As people age, they need more sleep, not less,” he said. Alison MooreProfessor of Medicine and Director of the Division of Geriatrics, Gerontology and Palliative Care at the University of California, San Diego campus.

American Dream Foundation (NFS), recommended amount of sleep for for people from 18 to 64 years old – from 7 to 9, and for adults over 65 – the ideal is from 7 to 8.

In a study by the American College of Cardiology, researchers assessed five different sleep quality factors using the low risk sleep which they created based on the responses collected through the survey. Factors included:

1. The ideal sleep duration is seven to eight hours a night.
2. Difficulty falling asleep no more than twice a week.
3. Difficulty sleeping no more than twice a week.
4. Don’t take sleeping pills
5. Feel rested when you wake up at least five days a week.

“If people have all of these ideal sleep patterns, they are more likely to live longer.said Dr. Frank Qian, a Beth Israel Deaconess Medical Center physician, clinical fellow at Harvard Medical School and study co-author from the American College of Cardiology.

He added: “I think these results highlight that getting enough sleep is not enough. You really need to have restful sleep and not experience many problems falling asleep and staying asleep.” He concluded: “So if we can improve sleep in general and identify sleep disorders, we can prevent some of the premature mortality.”

According to the European Heart Association, the time interval is between 22:00 and 23:00. perfect schedule go to bed.

The amount of sleep a person gets on average each night is associated with the risk of death from any cause, according to a study.

Previous research has shown that getting too little or too much sleep can negatively impact heart. It has also been widely reported that Sleep apneaa sleep disorder that causes a person to pause or stop breathing during sleep can lead to a number of heart conditions, including high blood pressure, atrial fibrillation and heart attacks, explains the American College of Cardiology.

Additionally, according to the US National Institutes of Health (NIH), insomnia may affect memory and concentration. Chronic insomnia increases the risk of high blood pressure, coronary heart disease, diabetes and cancer.

Among the symptoms insomnia Fatigue, daytime sleepiness, lethargy and headaches are detected. It may also be accompanied by mood changes such as moodiness, anxiety, depression and irritability.

The American Sleep Foundation explains that when it comes to sleep, quantity important as well quality. “You may be getting enough sleep, but that doesn’t necessarily mean you’re getting the best quality sleep,” he says.

And he adds: “The quality of your sleep ensures that you reap physical, mental and emotional benefits. everything you need from your sleep. “Sleep quality is an important component of sleep health, along with sleep duration, satisfaction and regularity.”

The US National Institute on Aging recommends the following tips to help you sleep better:

• Maintain a regular sleep schedule. Try to fall asleep and wake up at the same time every day.
• Don’t take a nap at the end of the dayas it may keep you up at night.

• Exercise can also help you sleep betteras long as you don’t do it too close to bed.
• There are studies suggesting that behavioral interventions such as conscious meditationthey can also improve sleep quality.