A recent study presented at the American College of Cardiology's annual Scientific Session pointed out that having good sleep habits can reduce the chance of premature death due to cardiovascular disease, cancer, and other illnesses. Compared to people who practice less than 2 quality sleep measures, those who practice all 5 are 30% less likely to die early. Plus, men and women who follow these measures can expect to live 4.7 and 2.4 years longer respectively. Having good sleep habits isn’t just about how long you sleep, but also sleeping well, deeply, and easily. If you want to live longer, read on to check out these 5 ideal sleep behaviours.

Sleep for 8 hours every night

Sleeping for 8 hours a day can give our bodies the rest and recovery they need to prepare for work and activities the next day. If you’re not sleeping enough for a long time, it can lead to difficulty concentrating, forgetfulness, mood swings, weakened immunity and other issues.

Difficulty falling asleep no more than twice a week

If you often have a tough time falling asleep, you may need to change your lifestyle habits or sleeping environment. For example, you can try to relax your body and mind before bedtime through reading, meditation and deep breathing. You should also avoid using electronic devices before sleep and create a quiet bedroom environment at a comfortable temperature and with soft lighting.

Trouble staying asleep no more than twice a week

If you often wake up in the middle of the night, you may need to pay extra attention to your health. For example, check whether you experience snoring or sleep apnoea. You should also avoid drinking too much liquid before sleep and consuming caffeine or alcohol at night.

Don’t use any sleep medication

Sleeping pills may help you fall asleep faster, but long-term use can lead to dependence and side effects. They cannot address the causes of the problem but only provide temporary relief of symptoms. If you're having trouble sleeping regularly, it's best to talk to a professional to identify the causes and take effective measures to fix the problem.

Feeling well-rested after waking up for at least 5 days a week

If you often feel tired and drowsy, this means you’re not getting a good night’s sleep. You can try changing your sleep posture, using a more comfortable pillow and mattress, and keeping your bedroom well-ventilated to improve your sleep quality.

Sleep apnoea patients have a higher risk of heart diseases such as high blood pressure, atrial fibrillation and heart attack. So, it’s important to improve our sleep quality if we want to live longer. If you experience any difficulty falling asleep, seek medical help as soon as possible for a comprehensive health check-up.

What items should be included in a comprehensive health examination?

re:HEALTH offers the Premium Health Check Plan, a one-stop health screening programme that covers 98 items, including:

-Routine blood test

-Cholesterol test

-Heart disease screening

-Hepatitis

-Tumour marker tests (nasopharyngeal, prostate, breast and ovarian tumours)

-Hormone test

-Chest and abdominal X-ray

-Liver, gallbladder and kidney function

-Upper abdominal ultrasound (common bile duct, gallbladder, kidney, spleen), liver ultrasound (liver, intrahepatic bile duct, hepatic portal vein), pancreatic ultrasound

-Spinal bone density

-Hormone and sexual health

-Gynaecological examination, etc.

Start building a healthy sleep routine now to protect your health!

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