Longevity Magazine

Empower yourself with insights for preventive health, wellness and longevity. Explore our latest articles on fitness, personalized medicine, cutting-edge science and strategies to help you live a longer, healthier life.

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The 9-hour athlete: top 10 sleep secrets for peak performance
Recovery
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3 min read

The 9-hour athlete: top 10 sleep secrets for peak performance

Imagine yourself in a perfect world. Your mood is vibrant and positive. Your brain functions at peak efficiency. Your body feels healthy, energetic, and capable.In this perfect world, you’re not only eating a balanced diet and following an ideal training routine, but you’re also getting enough restorative sleep to unlock your full potential.Restful sleep is absolutely essential for your health, as well as your physiological and psychological recovery and performance.How much sleep should you get, and what happens when you don’t?Adults should aim for 7 to 9 hours of sleep per night to fully recover their body and mind. High-performance athletes are recommended to get at least 9 hours of sleep per night.Sleep should be given the same importance as training and nutrition. Just as you need more calories than the average person, you also need more restorative sleep.Unfortunately, the reality is often different. Many athletes sleep too little or have disturbed sleep. Training and competition demands, along with external stressors, can affect both the need for and quality of sleep. This, in turn, can negatively impact mood and performance.A U.S. study involving 189 college athletes found that:68% reported poor sleep quality87% slept less than or equal to 8 hours per night43% slept fewer than 7 hours per nightThe consequences of sleep deprivation on performance and health include:Impaired sprint ability: A study on male team athletes showed that sleep deprivation reduced both average and total sprint times.Decreased accuracy: Tennis players experienced up to a 53% reduction in serve accuracy after sleep deprivation.Slower reaction times: Sleep deprivation significantly impaired reaction times among male college athletes.Faster exhaustion: Lack of sleep can reduce the time to physical exhaustion by up to 30%.Example: After a poor night’s sleep before a 10,000-meter race, you may hit physical exhaustion as early as 7,000 meters.Impaired learning and decision-making: Sleep deprivation negatively affects executive functions.Examples: It becomes harder to retain learned motor skills from training and recall them during competition. You’re also more likely to make poor decisions, such as rushing a shot instead of passing the ball during play.Increased stress and risk of burnoutHormonal and metabolic disturbances: These can contribute to weight issues.Weakened immune system: This increases your risk of infections, particularly colds and upper respiratory illnesses.Higher injury risk: Chronic sleep deprivation can increase injury risk by up to 70%.Sounds far from ideal, doesn’t it? That’s why your goal should be to get sufficient and high-quality sleep on most nights — for optimal recovery, performance, and long-term health.What if that’s not possible sometimes?Here are some practical, tested tips for achieving restorative sleep: Regular sleep and wake times (max. +/- 30min) throughout the entire week, even on weekends to avoid 'social jet lag'.Cozy, high-quality bed (mattress, pillows, etc.) and a dark “sleep cave”.Avoid intensive mental or physical activities 2-3 hours before sleep.Early, balanced meal for dinner 2-3 hours before sleep.Fresh, circulating air flow and cool room temperature between 16-20°C.Sufficient sunlight exposure throughout the day — ideally right after waking up to support your circadian rhythm.Stop having caffeine (6-10 hours) and alcohol (4-5 hours) before sleep.No electronic devices (at least 1 hour) before going to sleep.Stress reduction/relaxation routine, e.g. meditation, relaxing breathing exercises (4-7-8), stretching, yoga, 'Shakti Mat', reading, journaling, etc.Power napping, no longer than 20 minutes and not later than 6-7h before bedtime to avoid negative impact on night sleep.

The connection between sleep hygiene, wellness and longevity
Sleep Hygiene
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3 min read

The connection between sleep hygiene, wellness and longevity

Ever feel like you're running on fumes? Well, you are not alone. In today's fast-paced world, sleep is often neglected which is the most crucial aspect of wellness but this article is going to spill all the secrets of how sleep isn't just a luxury, it's the foundation of a vibrant, long life.This is where sleep hygiene matters.  It is simply the science of optimizing your sleep environment and habits for maximum energy and rejuvenation. Think of it as your personalized sleep recipe, carefully crafted to help you drift off peacefully and wake up feeling refreshed and ready to conquer the day.How to incorporate sleep hygiene into daily routine?Imagine waking up feeling energized and alert, your mind sharp and your mood sunny. Sounds like a dream, right?  With practicing the right sleep hygiene habits, it can become your reality.Here's the breakdown:Consistency is Key: You might have heard, 'early to bed, early to rise, makes a man, healthy, wealthy and wise'. This phrase sums up the whole meaning of wellness in it. Your body loves routine, and a consistent sleep-wake cycle regulates the internal clock, which makes it easier to fall asleep and wake up feeling refreshed.  Treat your sleep schedule like a sacred ritual. Go to bed and wake up around the same time each day, even on weekends. Bedroom Bliss:  Create a cool, dark, quiet and calm atmosphere in your bedroom, it should be your sanctuary, a haven of tranquility.  Invest in a comfortable mattress and pillows, and restrict yourself from distractions like phones and TVs.Tech Detox:  Limit technology exposure, and set boundaries and timings. The blue light emitted from screens can wreak havoc on your sleep. Power down devices at least an hour before bed and replace them with relaxing activities like a warm bath, reading, or gentle stretching.Stimulant Smart: Avoid intake of substances that can interfere with your sleep cycles, such as caffeine and alcohol in the evening.Relaxation Rituals: Make a calming ritual before bed, try deep breathing exercises, meditation, or listening to soothing music. These practices signal to your body that it's time to relax and prepare for sleep.Beyond sweet dreams: the ripple effectNow, you might be wondering, "Why is sleep such a big deal?" Well, the benefits go far beyond feeling rested.Boost Your Brainpower: Sleep is when your brain relaxes, consolidates memories and processes information. Think of it as your brain's nightly reboot.Emotional Resilience: A good night's sleep helps regulate your emotions, keeping stress and anxiety at bay.Supercharge Your Health: Quality sleep supports a robust immune system, helps maintain a healthy weight, and even reduces the risk of chronic diseases like heart disease and diabetes.Longevity: the ultimate sleep goalWant to live a longer, healthier life? Prioritize sleep! Studies show that consistent, quality sleep is linked to increased longevity and a lower risk of age-related diseases.But it's not just about the quantity of sleep, it's about the quality.Deep Sleep Matters: Deep sleep is crucial for physical and mental restoration.Consistency is Key: Maintaining a consistent sleep schedule throughout your life is associated with healthier aging.Sleep hygiene: a lifelong habitIncorporating sleep hygiene into your daily routine is an investment in your overall well-being. It's about creating a holistic approach to health that prioritizes rest and rejuvenation.Remember: Sleep is not a luxury, it's a necessity. So, prioritize those Zzz's and reap the incredible rewards of a well-rested mind and body.