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Recent study data from the Czech Republic show that how well you sleep is more important than how long you spend asleep in bed. In the long term, a good night’s sleep increases your well-being more than sleeping regularly in the morning.
Sleep is known to be essential for recovering from the stresses and strains of everyday life at night. Sleep disorders can quickly manifest themselves in physical and mental problems – even the occurrence of certain cancers is promoted by too little and too poor sleep.
Previous studies in this field have already shown several times that sleep has a direct and indirect influence on people’s general quality of life. However, it has been less clear which aspects of sleep can actually contribute to a better quality of life in the long term. A Czech research team has now investigated this question and presented the results of the study in the journal “Plos One”.
Duration, quality and “social jet lag”
In previous studies, three aspects in particular were said to correlate closely with people’s quality of life: The duration of sleep, its quality – i.e. how undisturbed and restful it is – and so-called “social jet lag”. “We therefore decided to analyze these three aspects in more detail in our study,” study leader and sociologist Michaela Kudrnáčová from Charles University in Prague told science.ORF.at.
With “social jet lag,” a person’s internal clock does not match their lifestyle. This is problematic because almost all body processes take place in a 24-hour rhythm. This rhythm is normally synchronized with the natural day-night cycle via sunlight, among other things.
Internal clock and social obligations
On the other hand, the so-called “social clock” has little to do with people’s natural needs. Its rhythm follows hourly and shift schedules as well as a multitude of other appointments – the alarm clock sets the pace. There are often discrepancies between the social clock and the internal clock – “social jet lag”. Getting up and going to bed later than usual at weekends can also contribute to “social jet lag”.
The sociologist’s team used data from an annual Czech household survey, in which they followed more than 4,200 adults for three years. Each year, the test subjects answered questions about their sleeping habits, general well-being, and overall satisfaction. The team then compared the answers to find correlations between sleep behavior and changes in quality of life.
Sleep quality is particularly relevant
The research team quickly found what they were looking for. Each of the aspects influenced the respondents’ quality of life in certain areas, but one more strongly than the others. “Of all three aspects, the quality of sleep had the greatest impact on the quality of life parameters we investigated,” says Kudrnáčová.
The research team’s study had five sections in total: general well-being, general satisfaction with one’s own life, stress in the work environment, feelings of happiness, and the subjective assessment of how much meaning one’s own life has. If respondents reported sleeping less well from one year to the next, this was usually linked to a significant deterioration in these areas.
Duration and sleep rhythm are still important
“In contrast to sleep quality, the average duration of sleep and ‘social jet lag’ were less relevant for the general well-being and satisfaction of the respondents,” says Kudrnáčová. However, these aspects should not be completely ignored. “They are still important for a healthy life.” According to Kudrnáčová, seven to nine hours of sleep per night would be ideal.
However, if this duration is not achieved every night, this does not usually have too serious an impact on the general quality of life. “Social jet lag” and the associated going to bed too late and getting up too early also only have a limited impact on quality of life in the long term. With both aspects, however, it is important that they do not become a habit. “Sleeping too little every night will, of course, have negative consequences at some point.”
Exercise, sunlight and rest periods
The sociologist has a few scientifically based tips to improve the quality of sleep itself. For example, it is important to be exposed to sunlight during the day and avoid artificial light sources at night so as not to disrupt the release of the sleep hormone melatonin too much. The increased “blue light” emitted by LED screens is particularly problematic. Studies have shown, among other things, that it not only disturbs sleep but also causes cells in the body to age more quickly.
Other tips from the sociologist: get enough exercise during the day and avoid heavy meals in the evening. You should also make sure you use your bed primarily for sleeping: “You should associate your bed primarily with sleep. You should avoid working or studying there.” With this and a generally healthy lifestyle, it is possible to improve your own sleep quality step by step and thus sustainably increase your quality of life.
- source: orf.at/picture:
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