Dr. Olga Tkacheva, director of the Russian Center for Aging Research at Pirogov Medical University, confirmed that lack of sleep negatively affects the heart and brain, and accelerates aging.
According to her, it is important not only to ensure that you get enough sleep, but also high-quality sleep.
She says: “When people talk about health and longevity, they always advise eating healthy food, exercising regularly, and giving up bad habits. But there is another factor that greatly affects life expectancy—sleep. Because a person spends a third of their life sleeping, or at least, that’s how it should be. But sleep is usually seen as secondary, so it is sacrificed for work, entertainment, or other responsibilities. But it turns out that chronic sleep deprivation negatively affects the heart, the brain, and the rate at which the body ages.”
The expert points out that the optimal sleep duration is around 7-8 hours per night. Sleeping less or more than that is harmful. Those who regularly sleep less than six hours or more than nine hours are more prone to cardiovascular disease, diabetes, and obesity, and are also more likely to die prematurely.
She says: "There is a common misconception that people only need 4-5 hours of sleep. In reality, there are a very rare few people - less than 1 percent - whose condition is linked to rare genetic changes. The vast majority of people who do not get enough sleep actually suffer from reduced concentration, impaired metabolism, and increased pressure on the cardiovascular system, even if they do not notice it."
The expert emphasizes the importance of sleep quality, in addition to its duration. During sleep, the body actively regenerates. For example, during deep sleep, the brain eliminates metabolic waste products accumulated during the day, including those linked to the development of Alzheimer's disease. If sleep is shallow or fragmented, this process is disrupted, which can negatively impact health.
According to her, to ensure healthy sleep, one should go to bed and wake up at the same time each day, create a comfortable environment in the bedroom (cool, dark, and quiet), avoid using screens for at least an hour before bedtime, increase physical activity during the day, and monitor their diet. Consuming alcohol before bed also significantly affects sleep quality, even if it seems to promote relaxation.
