A recent study (Devore, et. al. 2014) conducted at Brigham and Women’s Hospital (BWH) regarding sleep at midlife discovered the optimal hours needed for sleep. It turns out that it was 7. The study showed that women who changed their sleep patterns regarding time by plus or minus 2 hours during midlife or older had decreased cognitive abilities. Not only that, their lifespan shortened as well.
Since the study was done with women, they don’t know if it affects men in the same way. Though, a look at the Whitehall II participants in a 2011 study showed similar patterns regarding cognition in both men and women.
Here’s my perspective regarding sleep, get enough, just not too much. Seven hours per night is the optimal amount. Not only for those that are older, but those that are younger as well. Sleep is one of the four vital areas I mention as to optimal fitness and let me add health too. If you’re being challenged towards getting enough sleep, then it’s time for you to take necessary actions.
Yes, it is up to you. Here are some suggestions from me:
- Set aside your bed for sleep and sex. Nothing else should be there. Not even watching TV. If you have a TV in your bedroom, then move it out. At least turn it off early.
- Stop watching the late night news (or most news too). The negativity that is played over and over can have an affect on the quality of your sleep.
- Eat healthier as much as possible.
- Exercise regularly.
- Make sure your bedroom is cool, quiet and dark when you sleep.
- Turn off your freaking smart phone.
- Shut off your worries and anxiety. Get help, if needed.
- Meditate to help reduce or eliminate stress.
There are many things you can do. Another is to leave your work at work. Not at home or on vacation. Let your work know that too. If you want to live a healthy life, then take control of it. Ultimately, it’s up to you to do so.
Cheers,
Bob Choat, “Transformational Master Black Belt” 
America’s #1 Mind-Body Transformation Expert and author of Mind Your Own Fitness
References:
Devore, Elizabeth E., et. al. “Sleep Duration in Midlife and Later Life in Relation to Cognition.” The Journal of the American Geriatrics Society (2014) DOI: 10.1111/jgs.12790
Ferrie, Jane E., et. al. “Change in Sleep Duration and Cognitive Function: Findings from the Whitehall II Study.” Sleep 34 (2011) 565-573 www.ncbi.nlm.nih.gov/pubmed/21532949
