It’s generally acknowledged that better sleep can improve health. Getting sufficient and high-quality sleep is associated with various health benefits, and plays a crucial role in maintaining overall well-being.
Sleep is also important for quality of life. People who get enough sleep tend to be more productive, have better relationships, and enjoy life more. A growing body of evidence also suggests that optimal sleep may help to protect against the effects of aging. This could be in the following ways.
Cognitive Function. Sleep is essential for cognitive function, including memory consolidation, attention, and decision-making. Age-related cognitive decline can be influenced by sleep disturbances and insufficient sleep. Optimal sleep may help preserve cognitive function and reduce the risk of cognitive decline associated with aging (1).
Physical Health. Good sleep is associated with better physical health. It can have positive effects on the immune system, cardiovascular health, metabolic function, and hormonal regulation. Getting enough sleep may help reduce the risk of chronic conditions and age-related health issues (2).
Skin Health. Optimal sleep can contribute to better skin health. During sleep, the body repairs and regenerates tissues, including the skin. Sleep deprivation has been linked to increased signs of skin aging, such as fine lines, wrinkles, and reduced skin elasticity. Good sleep habits and quality sleep may help maintain healthier and more youthful-looking skin (3).
Emotional Well-being. Sufficient sleep plays a crucial role in emotional regulation and psychological well-being. Sleep deprivation can contribute to mood disturbances, increased stress levels, and a higher risk of mental health issues. Optimal sleep may help protect against age-related emotional and psychological decline (4).
While research indicates the potential benefits of sleep in protecting against the effects of aging, it’s important to note that sleep is one factor among many that contribute to overall health and aging. Maintaining a healthy lifestyle, including regular exercise, a balanced diet, and managing stress, is also important for healthy aging. The amount of sleep that people need varies depending on their age, lifestyle, and genetics. However, most adults need around 7-8 hours of sleep per night.
What actions can be taken to improve sleep?
Here are some strategies for sleeping well.
- Stick to a consistent sleep schedule. Establish a regular sleep routine by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep quality.
- Create a sleep-friendly environment. Make sure your bedroom is quiet, dark, and cool. Use earplugs and eye shades if necessary. Consider investing in a comfortable mattress, pillows, and bedding that suit your preferences.
- Establish a bedtime routine. Develop a relaxing routine before bed to signal to your body that it’s time to sleep. This could include activities such as reading a book, taking a warm bath, practicing relaxation techniques, or listening to calming music.
- Limit exposure to electronic devices. The blue light emitted by electronic devices (e.g., smartphones, tablets, computers) can disrupt sleep. Avoid using these devices for at least an hour before bedtime, or use blue light filters or night mode settings to reduce the impact.
- Create a conducive sleep environment. Make sure your bedroom is primarily used for sleep and intimacy. Avoid working or engaging in stimulating activities in bed, as it can make it harder for your mind to associate the bed with sleep.
- Avoid stimulating substances. Limit or avoid the consumption of caffeine, nicotine, and alcohol, especially close to bedtime. These substances can interfere with sleep quality and disrupt the sleep-wake cycle.
- Practice relaxation techniques. Engage in relaxation techniques before bed, such as deep breathing exercises, meditation, or gentle stretching. These techniques can help calm your mind and prepare your body for sleep.
- Exercise regularly. Regular physical activity can promote better sleep, but avoid vigorous exercise close to bedtime as it may increase alertness. Aim for moderate-intensity exercise earlier in the day, which can help regulate sleep patterns.
- Manage stress. High levels of stress can interfere with sleep. Find healthy ways to manage stress, such as practicing mindfulness, journaling, or engaging in stress-reducing activities like yoga or listening to calming music.
- Evaluate your sleep environment and habits. Assess your sleeping conditions and habits. Is your mattress comfortable? Do you have a supportive pillow? Do you have a sleep disorder that requires medical attention? Address any issues that may be impacting your sleep quality.
If you continue to experience persistent sleep difficulties despite trying these strategies, it’s advisable to consult with a healthcare professional or sleep specialist. They can evaluate your situation, identify any underlying sleep disorders or medical conditions, and provide further guidance and treatment options to improve your sleep.
The content in this post is for information only and should not replace medical advice or care. Please check with your GP or healthcare professional before trying any treatments or remedies.
References:
1: Scullin, M.K. (2017). Sleep, memory, and aging: The link between slow-wave sleep and episodic memory changes from younger to older adults. Psychological Bulletin
2: Cappuccio, F. P., D’Elia, L., Strazzullo, P., & Miller, M. A. (2010). Sleep duration and all-cause mortality: A systematic review and meta-analysis of prospective studies. Sleep
3: Oyetakin-White, P., Suggs, A., & Koo, B. (2015). Does poor sleep quality affect skin ageing? Clinical and Experimental Dermatology
4: Patrick et al. (2017). Effects of sleep deprivation on cognitive and physical performance in university students. Sleep and Biological Rhythms
The Sleep Council : sleepcouncil.org.uk
Sleep Foundation : sleepfoundation.org
Royal College of Psychiatrists : Sleeping Well
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