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A longevity doctor says this is the No. 1 mistake that will 'make you age faster'
While aging is not fully understood, it can be broken down into two categories: intrinsic and extrinsic.
Intrinsic aging is due to genetic factors, while extrinsic aging can be attributed to lifestyle choices like alcohol consumption, smoking, diet, exercise and stress management.
As a longevity and regenerative medicine doctor, I help executives, athletes and celebrities biohack their bodies and improve their health through extrinsic factors.
Based on my experience, I've found that poor sleep quality is the No. 1 mistake that will make you age faster:
Why a lack of sleep speeds up aging
With our fast-paced lives, sleep is often sacrificed whether by choice or necessity. Mounting evidence shows that quality sleep is the key to a healthy life.
When we sleep, the body heals itself. Sleeping seven to eight hours a night helps improve cellular and tissue health, cognitive function, immunity, energy levels and metabolism.
Meanwhile, sleep deficiency can cause a variety of health issues, including high blood pressure, depression, obesity, stroke, diabetes and heart disease.
A lack of sleep can also cause:
1. Wrinkles and premature skin aging
Our skin is made up of several proteins, including collagen and elastin, that help keep it firm and plump as we age.
Some research suggests that insufficient sleep could affect the quality and strength of both collagen and elastin, which can lead to wrinkles and skin laxity, or sagging.
2. Cognitive impairment
In the short term, lack of sleep can cause a decline in motor skills, slow down information processing, reduce our attention spans and emotional capacity, and impair our judgement.
Over the long term, sleep issues can lead to a higher risk of cognitive decline, impaired memory and Alzheimer's disease.
3. Weakened immunity
Our body's first line of defense is our immune system.
During sleep, our immune system produces cells that help the body fight off pathogens that can make us sick. At the end of a sleep cycle, the cells migrate to parts of the body where they are needed.
Research shows that when our sleep is compromised, our body may not be able to fight off these invaders as effectively. Additionally, recovery times from illness may take longer.
Sleeping well is the No. 1 way to slow down aging
Many people don't recognize the toll that lack of sleep has on our overall health. Luckily, there are simple lifestyle changes you can make to improve your quality of sleep:
Be consistent. Having a consistent sleep schedule helps maintain a normal circadian rhythm.
Expose yourself to the morning sun shortly after waking up. This resets the body's circadian clock by showing the body it is morning, and it can help you fall asleep faster at night.
Limit caffeine and alcohol. Avoid caffeine for eight hours before bedtime and alcohol for three hours before bedtime to protect your sleep quality.
Limit screen time before bed. Blue light exposure from devices has been shown to adversely affect sleep.
Create a relaxing bedtime routine. Getting into the habit of reading a book or taking a warm bath signals the body that it is time to wind down and sleep, making it easier to fall asleep.
Make your bedroom a sanctuary. Invest in a good mattress, sheets, eye masks or whatever else helps you feel relaxed.
注释：
regenerative: adj
表示" 再生的；更新的；"，如：This year the regenerative paradigm is to be anchored. 今年再生的范式将被锚定。
Biohack: n
表示"生物黑客，又称生物崩客（biohack），自己动手的生物学家,车库生物学家（garage biologist）等，是为了防止出现技术被少数专业人士所掌握而形成的垄断操纵而产生的一群团体。".
collagen: n
表示" 胶原"，如：Collagen fibers appear in the wound.在伤口中出现了胶原纤维。
elastin: n
表示" 弹力素；弹性蛋白"，如：Smoking damages the elastin that helps keep facial skin flexible. 吸烟会破坏帮助皮肤保持弹性的弹性蛋白。
circadian: adj
表示" [生]昼夜节律的；生理节奏的"，means "of or relating to biological processes occurring at 24-hour intervals;"，如：Circadian rhythms show persistent, stable periodicities of about 24 hours. 昼夜节律表现出大约24小时的连续而稳定的周期性。
sanctuary: n
表示" 圣所；耶路撒冷的神殿；避难所"，如：It is a classic sanctuary in which the rationalist fancy may take refuge. 这是一所古雅的圣殿，理性主义者可以躲在其中。
中文简要说明：
高龄社会来临，如何推迟老化脚步已成重要议题之一。美国知名医师撰文警告，「睡不好」就是老得更快的首要原因，良好的睡眠质量是推迟老化的第一要务。
在美国纽约市执业的长寿、再生医学（regenerative medicine）医师包文（Neil Paulvin），看诊对象包括企业高阶主管、运动员、名人。包文1日于财经媒体CNBC撰文指出，人的老化过程尚未全面解密，但至少可分为内外两大层面。内因性质的衰老源于遗传因子，外因性质的衰老可归咎于生活方式，例如吸烟、饮酒、饮食、运动、压力管理。根据他的经验，睡眠质量不佳是让人加速衰老的祸首。
包文指出，人体在睡眠期间会自我修复，每晚睡眠7到8小时有助于促进细胞与组织健康、认知功能、免疫力、体力、新陈代谢。然而现代人为了各种原因牺牲睡眠时间，导致多种健康问题，除了增加高血压、忧郁、肥胖、中风、糖尿病、心脏病风险，还会造成以下三大坏处：
一、催生皱纹、皮肤过早老化：皮肤由胶原蛋白、弹力蛋白等多种蛋白质组成，保持皮肤紧致与弹性。已有不少研究显示，睡眠不足恐影响胶原蛋白与弹力蛋白的质量与强韧度，导致皱纹出现、皮肤松弛下垂。
二、认知障碍：短期睡眠不足会导致动作技能下降，讯息处置速度变慢，注意力、情绪控制力、判断力变差。长期睡眠不足会导致认知能力下降、记忆力受损，阿兹海默症风险增加。
三、免疫力下降：免疫力是人体第一道防线。免疫系统会在睡眠期间增生细胞，帮助人体抵抗外来病原体。睡眠周期终了时，这些细胞会移动到身体有需要的部位。睡眠不足会导致这道防线无法有效抵抗外来入侵者，疾病恢复时间也可能拉长。
包文提醒，改变生活方式就能改善睡眠质量。他提出6大重点：睡眠时间一致，维持正常昼夜节律；起床后尽快接触阳光，重启生理时钟，有助晚间更快入睡；睡前8小时避免摄取咖啡因，睡前3小时避免饮酒；睡前少接触3C屏幕，蓝光不利睡眠；设定睡前放松的习惯，例如阅读、洗热水澡，向身体发出入睡信号；卧室环境「宜眠」，使用舒适的寝具、眼罩或其他有助放松的物品。
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