We all know that sleep, exercise, and diet are important parts of a healthy lifestyle. If you’re looking to make changes to improve your overall wellbeing, it might be tempting to concentrate on one at a time. Get your sleep right first, then move on to a new fitness regime, before tackling the dreaded diet.
But a recent study from Sydney University has looked at the combined effects of tackling all three: sleep, physical activity, and nutrition (or SPAN).
While this might seem like a lot to take on in one go, encouragingly, the results suggest that the tiniest changes in each area could combine to make a significant difference overall.
Keep reading to find out how SPAN micro-changes could lead to large-scale differences and even see you live longer.
Many factors combine to create the perfect night’s sleep, so even a small change to one area could make a big difference
Lack of sleep can lead to short-term issues like increased irritability and trouble concentrating but has also been linked to longer-term health concerns like obesity and diabetes.
The right amount of good-quality sleep, meanwhile, can boost your immune system and give your body’s cells much-needed time to repair themselves. You could see improvements to your mental wellbeing too.
Adults should aim for seven to nine hours of good-quality sleep a night. To help achieve this, you’ll want to ensure your bedroom is set up in the right way. That means:
- Maintaining the optimum temperature (around 16C-20C)
- Ensuring the room is dark and limiting exposure to blue light
- Minimising interruptions from noise, possibly using earplugs or closing windows.
You’ll also want to keep a regular sleep routine, so try to go to bed and wake up at the same time each day, even at weekends. And avoid coffee or exercise too close to bedtime.
Small alterations to your room’s temperature, light, or noise levels could help to provide that micro-improvement. So too might going to bed 30 minutes earlier or setting your alarm slightly later.
Just remember that the lifespan gains suggested by the Sydney University study only apply if you’re making changes in other areas too.
Regular exercise is key to physical wellbeing, so add an extra two minutes a day to feel the combined benefit
When combined with micro-improvements to your sleep and the nutritional content of your diet, you need only factor an extra two minutes of exercise into your normal day. You might accomplish this by taking a detour on your morning dog walk, parking further away from work or the shops, or taking the stairs rather than a lift. It really could be that simple.
Try to exercise first thing in the morning if you can, as this early exposure to sunlight will help to wake you up and align your circadian rhythms for improved sleep.
And remember not to exercise too close to bedtime, as the endorphins released can keep you awake.
If you currently don’t exercise at all, you might consider taking up a hobby. Swimming, Nordic walking, tennis, or pickleball are all great ways to stay physically active while maintaining an active social life with like-minded individuals.
Even an extra half-portion of fruit or veg a day could add a year to your lifespan
A balanced diet is important for everything from gut health to reducing the risks of heart disease and strokes.
You’ll want to ensure you’re getting enough nutrients like calcium and magnesium, vitamins A, C, D, and E, and eating a wide variety of fruits and vegetables. Opt for a Mediterranean diet, and you’ll be consuming moderate amounts of oil, whole grains, wine, and fish, too.
The study used a 29-item questionnaire to calculate a score for diet quality out of 100. Those with the worst diet scores were grouped to produce a cohort with an average score of around 37 out of 100.
Interestingly, an improvement of just five points for this group (equivalent to an extra half-portion of vegetables a day) was sufficient – when combined with sleep and exercise changes – to increase their lifespan by a whole year.
Adding an extra vegetable to your evening meal or switching out an unhealthy snack for an apple or banana could be all it takes to make a huge difference to your overall health.
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