When it comes to longevity, there is a secret that goes beyond your workouts—sleep.
While we often focus on fitness and diet, quality sleep is the foundation of long-term
health. At Ocean Pacific Gym, recognized as the Best Gym in San Diego, we
understand that a holistic approach to wellness goes beyond your strength gains and
PR’s. A recent study has brought attention to how powerful sleep is in adding years to
your life. Let’s talk about it…
The Science Behind Sleep and Longevity
The American College of Cardiology (ACC) (https://www.acc.org/About-ACC/Press-
conducted a study that reveals the importance of sleep for longevity. They analyzed
data from over 172,000 participants and concluded that good sleep habits could add up
to five years to a man’s life and nearly 2.5 years to a woman’s life. When it comes to
sleep it is all about the quality of your sleep that matters most.
What is Considered Quality Sleep?
1. 7-8 Hours of Sleep Per Night: Consistently getting this amount is linked to the
greatest longevity benefits.
2. Falling Asleep Within 30 Minutes: Struggling to fall asleep has more impact on
your longevity than just being super frustrating.
3. Minimal to No Waking Up During the Night: Interrupted sleep can elevate
cortisol levels, potentially lead to a shorter lifespan.
4. Use of Sleep Medication: Relying on sleep aids can lower sleep quality and
reduce the lifespan-boosting effects of quality sleep.
5. Feeling Well-Rested Upon Waking: Waking up feeling refreshed is a strong
indication of high-quality deep sleep, which is associated with longevity.
Why is Sleep so Impactful on Your Health
1. Sleep and Heart Health: During sleep, your body repairs blood vessels and
regulates stress hormones which is critical for heart health. The ACC study linked
poor sleep with a higher risk of heart disease and stroke.
2. Sleep and Immune Function: Quality sleep improves your immune system by
producing proteins that combat infection and inflammation. Low-quality sleep
weakens your immune system, making you more susceptible to getting sick.
3. Sleep and Mental Health: Chronic sleep deprivation is correlated to increased
cortisol which plays a role in mental health disorders and reducing overall quality
of life.
4. Sleep and Weight Management: Sleep plays a vital role in regulating hormones
like leptin and ghrelin, which control hunger and satiety. Poor sleep disrupts
these hormones, leading to overeating, weight gain, and potentially an increased
risk of diabetes and heart disease.
5 Simple Ways to Improve Your Sleep
At Ocean Pacific Gym, we want to be sure you are getting the highest quality sleep so
your time at the gym is maximized. Checkout these 5 ways to improve your sleep.
1. A Consistent Sleep Schedule: Just as consistency is key in your fitness
journey, maintaining a regular sleep routine helps regulate your body’s internal
clock, making it easier to achieve high-quality sleep.
2. Create a Relaxing Bedtime Routine: Engage in calming activities like reading,
journaling, or practicing mindfulness before bed to signal to your body that it
time to wind down.
3. Limit Exposure to Blue Light: The blue light from screens can disrupt
melatonin production, the hormone responsible for regulating sleep. Avoid
screens at least an hour before bed to prepare your body for restful quality sleep.
4. Optimize Your Sleep Environment: Ensure your bedroom is cool, quiet, and
dark. Don’t underestimate the power of a comfortable mattress and pillow to
improve comfort and sleep quality.
5. Consider Natural Sleep Aids: If you’re still struggling with sleep, natural
supplements like melatonin, Ashwagandha, and Reishi mushroom can support a
deeper, more restorative sleep.
Conclusion
At Ocean Pacific Gym, rated the best gym in San Diego, we’re committed to helping you
achieve not just your fitness goals but adding years to your life. By integrating healthy
sleep habits alongside your workout routine, you can unlock the secret to longevity and
live your best life.
Ready to take the next step in your wellness journey? Visit Ocean Pacific Gym and see
how we can support you in achieving a longer, healthier life from the inside out.
Check out our membership options and let’s get you started!