One of the key tactics for a successful sleep strategy is picking consistent bedtimes and wake-up times and sticking to them seven days a week. The benefits of consistent, quality sleep are well established. If you’ve read my book, you know this, and you’ve also learned several of the other important sleep tactics, including getting lots of natural daylight, avoiding alcohol, cutting off the caffeine by early afternoon, and setting a reasonable end time to work email and other stressful activities in the evening.
A new study reinforces that first tactic.
“People who slept in on the weekends or varied the times they went to sleep and woke up throughout the week were substantially more likely to have high blood pressure, also known as hypertension, than those with more consistent sleep routines,” scientists reported this week in the journal Hypertension.
"This indicates that people may need to consider not only how long they sleep, but also recognize the importance of keeping a regular sleep schedule for optimal cardiovascular health," said senior study author Danny Eckert, a professor of medicine and public health and director of the Adelaide Institute for Sleep Health at Flinders University in Australia.
I don’t want to put you to sleep with a long list of ways to sleep better, because I harp on this topic a lot. So if you want to learn more, you’ll find plenty of suggestions in my list of sleep articles on Medium.
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BRIEFLY
Short takes on new research with links to the studies
Eat More This, Less of That
The Mediterranean diet is not a diet but rather a way of eating, leaning into fruits, vegetables, beans and nuts, some fish, and limited meat. It’s been shown to promote better health and longevity compared to the typical Western diet rich in red meat and processed foods. Another new study adds to the evidence: People who eat a Mediterranean-like diet have up to a 23% lower risk of developing dementia. (Related: All my articles on nutrition and diet.)
Need Pleasure? Get Thee to an Art Show
Art can evoke sensations in the body as well as the brain. "Art evokes feelings in the body, and such stimulation of the body’s pleasure centers feels pleasant to the viewer. This is why the emotions and bodily sensations evoked by art can be used, for example, in mental health rehabilitation and care,” says Lauri Nummenmaa, a professor at the University of Turku in Finland. Depictions of humans were deemed most engaging and evocative.
Not Just Noise
Road noise can lift your blood pressure. Previous research has shown living near noisy roads increases risk of hypertension (high blood pressure) and poor health. Air pollution and noise were both likely causes. The new study finds more noise = higher risk. It also confirmed that more noise + more pollution elevate the risk. (Related: What you should know about blood pressure.)
Focus on Sleep Quality, Not Just Duration
Echoing other research, a new study finds sleep QUALITY, not just duration, is hugely important. This study involved long-term data on Czech citizens. The upshot: “Better sleep means a better quality of life. While when we sleep and how long we sleep is important, individuals who have better quality sleep also have a better quality of life, regardless of the time and length of sleep.” (Related: How to do it.)
IN-DEPTH
My most recent articles on Medium
What’s the Point?
Greater meaning in life, and better physical and mental health that stems from it, can be cultivated by identifying what really matters to you and doing more of that. I spoke with experts to learn what it means to have a strong sense of purpose (hint: it’s about doing whatever matters to you!) and how to find yours. As one researcher told me: “It is possible to find purpose in everyday activities, not just lofty pursuits.”
Should You Worry About Snoring?
Do you snore? Of course you do! If you have a sleep partner, just ask them. Mild to moderate snoring can be totally innocuous. But heavier snoring, including thunderous sleep apnea, can signal current and future health problems.
BIT OF WISDOM
“There is hope, even when your brain tells you there isn’t.”
― John Green, “Turtles All the Way Down”
Until next week, wishing you health and happiness.
—Rob
Thank you for your support. If you find this newsletter useful, go ahead and forward it to someone who might benefit. You can find more of my health and wellness writing on Medium. Also find me on YouTube, Instagram, Mastodon, Twitter, Linkedin. And if you want to live a long, healthy, happy life, check out my book, Make Sleep Your Superpower.