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Yahoo
02-08-2025
- Health
- Yahoo
A consistent sleep schedule could reduce your risk of mortality by up to 48% — plus 4 more sleep tips to live longer
When you buy through links on our articles, Future and its syndication partners may earn a commission. Living a long, healthy life is a goal for most of us, but it might not be our primary focus every single day. Longevity experts, however, devote a significant portion of their time to just that. Dr. Gary Small, Chair of Psychiatry at Hackensack University Medical Centerand author of numerous books on 'aging successfully,' including The Longevity Bible, describes a longevity expert as "a professional who specializes in fostering healthy aging." "As a geriatric psychiatrist, my research and clinical efforts have focused on helping people keep their brains young and cognitive abilities strong, while delaying the onset of Alzheimer's disease and other forms of dementia," he says. I asked Dr. Small exactly how sleep contributes to a long life, the sleep habits he recommends for living longer and why sleep deprivation is the enemy in efforts to age healthily and extend our lives. How can sleep help you live longer? Obviously we can't survive for long without sleep, but there is also evidence that the quality of our sleep can directly impact our lifespan. Recent research found that those who slept well (which was measured by five factors: sleeping for 7–8 hours a night, having difficulty falling asleep less than twice a week, having trouble staying asleep less than twice a week; waking feeling rested 5 or more days a week, and not using sleep medication) had a greater life expectancy than those who didn't. In the case of men, it was 4.7 years higher, and in women it was 2.4 years higher. During sleep our brains are also washing out toxins Sleep also has a significant impact on our brains and bodies. Deep sleep, for example, is considered the most restorative stage of sleep, and contributes to cell regeneration, strengthening of the immune system, growth and repair of tissues and bones, energy restoration and learning and memory storage. "Many of us assume that sleep is only a passive, resting state, but during sleep our brains are also washing out toxins," says Dr. Small. He notes that sleep has also been found to influence the build-up of brain amyloid, which is an abnormal protein deposit present in Alzheimer's disease. "Lack of sleep or more fragmented sleep may increase the accumulation of amyloid plaques," says Dr. Small. He notes a study in which scientists at Johns Hopkins University analyzed Baltimore Longitudinal Study data from 70 older adults without dementia and found that, "subjects who reported less sleep or poorer sleep had higher amyloid levels on their brain scans." "Other research points to the possibility that these scans also measure levels of brain inflammation, which is known to contribute to cognitive decline associated with aging," Dr. Small adds. "A good night's sleep has been shown to reduce brain inflammation." Research also shows that poor sleep is associated with poor mental health, which can negatively impact our lifespan. "The Epidemiologic Catchment Area study showed that 40 percent of people with insomnia have a psychiatric disorder such as depression or anxiety, compared with only 16 percent of people with normal sleep patterns," says Dr. Small. Poor mental health can impact longevity as "untreated or inadequately treated depression shortens life expectancy from suicide and medical illnesses." The doctor explains that sleep improves mood and benefits mental performance, and points to research that shows good sleep appears to be linked to better well-being. "A study from investigators at Pennsylvania State University surveyed more than 4,000 college students and found that restful sleep was associated with the absence of depressive symptoms." Sleep habits to help you live longer If you want to increase your likelihood of living longer, you don't have to completely overhaul your life in the style of Bryan Johnson. I asked Dr. Small for sleep habits he recommends to help us live longer, and most of them can be adopted tonight. "It is possible to sleep well at night without sleep medications by adopting good sleep habits and changing certain behaviors. The following are some strategies that can promote restful sleep," he says. 1. Keep a consistent sleep schedule and only use your bed for sleep "Control stimuli and restrict sleep. Set a consistent bedtime and time to wake up [and] avoid naps," says Dr. Small. Maintaining consistent sleep and wake times helps to regulate your circadian rhythm, which means producing hormones needed for sleep (like melatonin) and waking up (cortisol) are released when they should be. But this simple habit is also associated with living longer. Sticking to a sleep schedule could reduce your risk of death by up to around 50% Among the findings of researchers who, in 2014, looked at "the sleep patterns and biochemical profile of oldest old individuals" was that these older people stuck to strict sleep and wake schedules, indicating a relationship between longevity and a consistent sleep schedule. A more recent 2024 study found that higher sleep regularity (which they defined as day-to-day consistency of sleep–wake timing) was "associated with a 20%-48% lower risk of all-cause mortality." Effectively, sticking to a sleep schedule could reduce your risk of death by up to around 50%. Dr. Small also advises that alongside a consistent sleep schedule, it's important to "use the bed only for sleep." And, if you're struggling to drop off, you need to be disciplined with this rule. "Many insomniacs develop the bad habit of lying in bed while awake, which promotes insomnia symptoms," he explains. "Instead, get up and leave the bedroom if you are unable to fall asleep within 20 minutes, and only return to bed when you feel sleepy again." 2. Stay passively awake if you're struggling to sleep One tool for getting better sleep seems counterintuitive at first, but Dr. Small explains that if you struggle to get to sleep or experience insomnia, not trying so hard to drop off might actually help you sleep better. "Many people with insomnia become anxious about their inability to fall asleep and stay asleep, which serves to keep them awake even longer," he says. Instead, he had advises "staying passively awake." This involves "a paradoxical intention wherein the insomniac avoids any effort to fall asleep," Dr. Small explains. The outcome of this is that, "letting go of worries about falling asleep promotes relaxation and makes it easier to sleep." 3. Improve your sleep environment "Adjust the details of your immediate sleep environment to make it more comfortable. Keep your bedroom quiet, dark and cool, and make your bedding as cozy and relaxing as possible," says Dr. Small. If you're wondering how cool you need your sleep space to be, research has shown that the optimum temperature for sleep is between 65 to 70 F (18 to 21 °C). When it comes to the rest of Dr. Small's advice, our top 8 sleep products for 2025, includes ear plugs and eye masks designed to limit noise and light in the bedroom, and our guide to the best bedding sales will help if you want to upgrade your sleep setup without breaking the bank. But what you don't do can be just as important for creating a healthy sleep environment, as Dr. Small advises restricting the activities you carry out in that space. "Avoid watching television, playing videogames, or using smartphones excessively in the bedroom," he says. 4. Learn to relax This tip is likely to benefit you whether you experience a sleep issue like insomnia or nighttime anxiety, or just want to be able to wind down better before bed. Dr. Small suggests learning to relax before sleep, offering several easy methods to try. "Mindful meditation, guided imagery, systematic muscle relaxation and other methods can help people to fall asleep," he says. "I often recommend that my patients with insomnia download a guided meditation app on their smartphones or tablets and use it to induce relaxation at night so they can readily drift off to sleep," Dr. Small adds. If you're curious about sleep meditation, take a look at our in-depth guide, which includes everything from breathing techniques, to visualisation, guided meditation and body scanning. 5. Alter other lifestyle habits Dr. Small's final tip focuses more on what we can do outside our bedrooms to influence our sleep. "Get enough exercise during the day, avoid excessive smoking or drinking of caffeinated beverages late in the afternoon, and limit alcohol consumption," he advises. Our guide on how to exercise for better sleep has tips on when and where to do your workouts, as well as details on the importance of a cool down. Plus, we compiled some of the best bedtime drinks to try if you're looking to avoid caffeine and alcohol at night. Meanwhile, Dr. Small also suggests integrating certain relaxing activities into your nighttime routine. "Find ways to wind down before bedtime (e.g., listen to soothing music, read a relaxing book)," he says, adding that "a warm shower or bath just prior to bedtime can be relaxing and make it easier to fall asleep." Does sleep deprivation impact health and longevity? I asked Dr. Small for more insight into the effect of sleep deprivation on our health and longevity. "While we sleep, our immune system produces cytokines, which are protective, infection-fighting substances that combat bacteria and viruses," he says. "Sleep deprivation reduces cytokine production, thus weakening the body's ability to fend off infections and to recover from them," says Dr. Small. "Chronic insomnia increases a person's risk for diabetes and heart disease," he adds. He notes that sleep deprivation increases the risk of people becoming overweight or obese, and explains that this occurs because of the impact on certain hormones. Chronic insomnia increases a person's risk for diabetes and heart disease "Sleep modulates levels of two hormones that control feelings of hunger and fullness (leptin and ghrelin). Leptin sends signals to your brain that you have eaten enough, while ghrelin is an appetite stimulant." "Inadequate sleep alters the levels of these hormones, which often leads to unnecessary snacking and overeating later in the night," he continues, adding that being too tired to exercise from lack of sleep can also contribute to weight gain. Additionally, not getting enough sleep as a result of insomnia "raises levels of insulin after meals," says Dr. Small. He explains that, "insulin is needed to control blood sugar levels, and higher insulin levels increase fat storage and a person's risk for type 2 diabetes." A lack of sleep can also cause a raft of other health issues, Dr. Small says, including problems with blood pressure control, raising inflammation levels in the body, and increasing one's risk for heart disease and strokes. He adds that "people with chronic insomnia are 2.5 to 4.5 times more likely to have an accident (e.g., falls, fender benders) than those with normal sleep patterns," and notes that "chronic insomnia impairs cognitive abilities." Ultimately, if you find that an issue with your sleep is impacting you, it's important to get medical advice. "Anyone suffering from sleep problems that affect their ability to function or quality of life should consider seeing their doctor to search for an underlying cause, which can be mental or physical," Dr. Small advises.
Yahoo
03-07-2025
- Health
- Yahoo
Mucus v. Phlegm: What's The Difference?
Most people are all too familiar with the icky, uncomfortable feeling of having mucus build up in the nasal passageways while suffering through a cold or bad allergy flare-up. Or is it phlegm, rather than mucus? What exactly is the difference between these two words? Do they describe the same slimy annoyance or separate substances? Below, experts break it down. 'Mucus is a slippery, gel-like substance your body naturally produces to keep your nose, throat, lungs and other parts of your respiratory system moist and protected,' Dr. Anitha Srinivasan, chief medical officer at NYC Health + Hospitals/Metropolitan, told HuffPost. 'It traps dust, germs and other particles so they don't irritate your airways or cause infection.' Your body constantly produces mucus as part of your everyday functioning immune system. 'It is kind of like saliva for the nose! Its main job is to keep those areas moist and to trap dirt, bacteria and viruses before they can cause harm,' said Dr. Nick Rowan, an endoscopic sinus and skull base surgeon with Johns Hopkins Medicine. 'One of my favorite ENT jokes is, 'you think it's mucus, but it's snot.'' It's a thin substance produced by mucous glands in mucous membranes throughout the body. 'Mucins are the key component that give mucus its characteristic viscosity and elasticity,' said Dr. Nora Tossounian, an internal medicine specialist with Hackensack University Medical Center. 'Mucus is mostly water, but also contains proteins, enzymes, antibodies and salts,' said Dr. Phillip Kadaj, an internal medicine specialist and medical expert with JustAnswer. 'Patients will often use mucus and phlegm interchangeably, but they are not quite the same thing.' 'Phlegm is a type of mucus, but specifically, it's the thicker mucus that's produced in your lungs and lower respiratory tract, especially when you're sick,' Srinivasan said. Regular mucus tends to be thin and slippery, and it is generally a constant presence on a day-to-day basis. Meanwhile, phlegm is thick and sticky and it appears when there's airway inflammation, hyperreactivity or an infection. 'It shows up when you are sick, such as with a cold, bronchitis or pneumonia,' Kadaj said. Allergies, sinus infection, asthma and other conditions can also lead to phlegm production. 'While all phlegm is mucus, not all mucus is phlegm,' Srinivasan noted. 'People often use these words interchangeably, but it's more accurate to think of phlegm as the thicker, usually colored mucus that you cough up during a cold or respiratory illness.' Tossounian compared the difference between phlegm and mucus to squares and rectangles. 'All squares are rectangles, but not all rectangles are squares,' she said. 'While technically phlegm is mucus, using 'mucus' to describe what's coughed up from the lungs isn't quite right. It would be like calling a square a rectangle — technically correct, but not precise.' As noted, mucus and phlegm are an important part of the body's defense system against pathogens and irritants. 'The extra mucus helps trap and flush out the germs causing the illness,' Srinivasan said. 'This can make your throat feel full or clogged, and you might notice more mucus or phlegm collecting there. Inflammation and irritation from the infection can also make mucus thicker and harder to clear, which adds to that clogged feeling.' If you're feeling uncomfortable, there are ways to clear out excess mucus and phlegm, which can help foster a quicker recovery. 'Especially when you're sick, staying well-hydrated is key ― water helps thin the mucus, making it easier to clear,' Rowan said. 'Saline nasal rinses, like with a neti pot or squeeze bottle, can flush mucus from the nose and sinuses and are something that I routinely recommend to patients, whether they have a cold or long-term sinus symptoms.' Warm fluids can also help loosen mucus, so drink herbal teas and try steam and warm showers. There are medication options as well, like antihistamines or nasal steroids, if allergies are the culprit. 'Be careful with over-the-counter decongestant nasal sprays like oxymetazoline,' Rowan warned. 'While they can offer quick relief, using them for more than a few days in a row can actually backfire. Your nose can become 'addicted,' leading to rebound congestion — a condition called rhinitis medicamentosa ― which makes the problem worse.' In general, you can boost your immune system with regular exercise, a healthy diet, proper hygiene and adequate sleep. 'If you ever notice mucus that's unusually thick or discolored ― like green or yellow ― or if it's paired with symptoms like fever, chest pain or shortness of breath, it's important to follow up with a healthcare provider,' Srinivasan said. 'And of course, keeping your hands clean and avoiding irritants like smoke can go a long way in keeping mucus production and your immune system at healthy levels.' Phlegm that is brown, pink, red or otherwise bloody in appearance could indicate bleeding in the respiratory tract that you'll want to investigate. Green or yellow mucus typically indicates that your body is fighting off an infection. Pay attention to color changes, especially if you notice excessive or persistent phlegm production. 'Cold and cough symptoms shouldn't be regular occurrences,' Srinivasan said. 'If they are, they may signal underlying issues such as environmental triggers, lung infections or a predisposition to respiratory problems. In some cases, frequent mucus or phlegm can be a sign of a certain congenital condition, like cystic fibrosis or primary ciliary dyskinesia. These scenarios should always be managed by a specialist.' Is It Better To Spit Out Or Swallow Your Mucus When You're Sick? If Your Boogers Look Like This, It's Time To See A Doctor Instead Of A Hot Or Cold Shower, Consider A Contrast Shower
