Duration of sleep is one of the most critical factors influencing your health and lifespan. To date, the majority of the studies reported that both too long or too short sleep duration is associated with all-cause of mortality. In general, the “U-shaped” relationship between sleep duration and mortality has been observed in adult men and women, in rural and urban settings, in different countries, and in cohorts evaluated at multiple time points. You should make sure you have between 7 to 8
hours of sleep every night (see references below). Your epigenetic age might be affected by your sleeping habits. people who sleep less or have disturbed sleep have higher biological age.
If you have trouble sleeping ( including jet lag, sleep problems related to shift work, and delayed sleep phase disorder, or insomnia), please contact your doctor for advice. Various relaxation and meditation techniques have been shown to be effective in improving sleep quality. Please avoid taking over the counter sleep aid medications, as its temporary and in most cases ineffective solutions. If necessary for the short term you might consider taking a melatonin supplement.
Melatonin is a natural hormone that plays a role in sleep. Melatonin production and release in the brain is related to the time of day, rising in the evening and falling in the morning. Light at night blocks its production. Melatonin appears to be safe when used short-term, but the lack of long-term studies means we don’t know if it’s safe for extended
use. Also, read and follow label instructions, and recognize that “natural” does not always mean “safe.”