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Do you sleep less than 6 hours every night?
Sleep is an essential element of overall health. But what is the effect of not getting enough sleep? How does it affect our long-term health and the likelihood of developing avoidable diseases?
Do you consistently sleep less than 6 hours per night?
Yes
No
What is the effect of having less than 6 hours of sleep per night? (compared to more than 9 hours of sleep per night)
Increased risk for all-cause mortality
All-cause mortality is the inclusive death rate
Those who slept less than 6 hours per night were 12% more likely to experience all-cause mortality than those who slept 9 hours per night
Increased risk for diabetes mellitus
37% more at risk for developing diabetes mellitus when compared to someone who sleeps more than 9 hours per night [1-3]
Increased risk for hypertension
17% more likely to develop hypertension when you sleep less than 6 hours per night compared to someone who sleeps more than 9 hours [3]
Increased risk for cardiovascular disease
16% increased risk for cardiovascular disease when less than 6 hours of sleep is compared to those that sleep more than 9 hours [2, 3]
Increased risk for coronary heart disease
26% more likely to develop coronary heart disease when you sleep less than 6 hours per night consistently compared to greater than 9 hours [3]
Increased risk for obesity
38% more at risk for developing obesity when you sleep less than 6 hours per night in comparison to more than 9 hours [2, 3]
Therefore, it is essential that we get more than 6 hours of sleep each night to reduce the likelihood of these preventable diseases from developing.
Strategies for getting a better night’s sleep?
Develop a sleep schedule
Get some daily exercise
Avoid midday napping
Limit electronics before sleep
Avoid night-time nicotine
Avoid large meals and alcohol
Avoid lying in bed awake – go and do something relaxing
Visit a health practitioner if nothing seems to work
Sometimes, being aware of how our lifestyle choices impact our long-term health is enough to make necessary adjustments.
It is vital to be aware of how our lifestyle can effect our long-term health
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Reference:
[1] Zizi F, Pandey A, Murrray-Bachmann R, Vincent M, McFarlane S, Ogedegbe G, et al. Race/Ethnicity, Sleep Duration, and Diabetes Mellitus: Analysis of the National Health Interview Survey. The American Journal of Medicine. 2012;125(2):162-7.
[2] Adenekan B, Pandey A, McKenzie S, Zizi F, Casimir GJ, Jean-Louis G. Sleep in America: Role of racial/ethnic differences. Sleep Medicine Reviews. 2013;17(4):255-62.
[3] Itani O, Jike M, Watanabe N, Kaneita Y. Short sleep duration and health outcomes: a systematic review, meta-analysis, and meta-regression. Sleep Medicine. 2017;32:246-56.
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