Healthy Sleep Healthy Aging

The role of sleep in maintaining good health increases with age. That is because the body never outgrows the need for sufficient sleep. Additionally, as one grows older sleep is vital for repairing the damaged body cells and sustaining mental concentration and memory retention. Research also reveals that the quality and quantity of sleep impacts the overall well-being and quality of life that elders lead.

Usually, it is seen that older adults get less duration of sleep than they need. One of the primary reasons for this is that they often experience trouble falling asleep. Aging also brings about a change in sleep patterns. So elders are less likely to have deep sleep during the nights and tend to wake up often. They also may frequently take naps during the day which sleep quality. There may be variations in the sleep schedules too (getting drowsy by evening and waking up very early in the mornings).

Not sleeping well can lead to a variety of problems in seniors that includes depression, excessive usage of over the counter drugs, more night time falls, attention deficiency, memory issues and excessive day time sleepiness. While it is inevitable that sleeping patterns vary with age, disturbed sleep and daytime exhaustion are detrimental to health. 

Importance of Good Sleep

• Poor sleep can lead to obesity as it causes hormonal imbalances and decreases motivation to exercise.
• Good sleep maintains metabolism rates and appetite hormone levels which ensure that elders do not overeat.
• Sufficient sleep aids in proper functioning of the brain for improving the capabilities of cognition, concentration, productivity and performance.
• Longer sleep also enhances athletic and physical strength.
• Insufficient sleep increases the risk for cardiovascular diseases and stroke.
• Sleep also impacts glucose metabolism which is vital for maintaining blood sugar levels and insulin sensitivity for preventing diabetes.
• Reduced quality of sleep leads to mental ailments including depression and suicidal tendencies.
• Sound sleep enhances the body immunity mechanisms thereby preventing frequent sickness and infections.
• Bad sleep increases inflammation of body cells leading to various digestive disorders, Crohn’s disease and even cancer.
• Good sleep influences emotional regulation and social interaction which is crucial for maintaining mental health.

Tips for Sleeping Better

• Maintain consistent sleep routines and schedules
• Exposure yourself to natural sunlight for short interval during the day
• Be physically active
• Cut down consumption of caffeine products, tobacco and alcohol
• Do not  use self -administered sleeping medications
• Limit daytime naps
• Improve sleeping environment including using a sturdy mattress, ambient lighting, maintaining quietness and appropriate room temperature.
• Avoid heavy meals and use of electronic devices during the night
• Remain well-hydrated
• Consume foods for healthy sleep like almonds, walnuts, cheese, lettuce, cherry or cranberry juice, cereals and chamomile tea
• Take a bath or use relaxation techniques like meditation before bedtime

Sleep-Related Problems

• Insomnia - A common sleep disorder where adults take a long time to sleep, have disturbed sleep and wake up exhausted.
• Snoring-This causes loud sounds during sleep due to obstructions in the airways from the nose to the lungs via the mouth.
• Sleep Apnea-Persistent snoring can lead to potentially disorder called sleep apnea where a person’s breathing stops for 10 to 60 seconds intervals during sleep leading to depletion in oxygen levels. Causes of sleep apnea include being overweight, abnormal anatomy of upper airways, smoking, certain medications, abuse of drugs and alcohol and aging.
• Digestive problems like Gastro-Oesophageal Disorder (GERD) and neurological disorders like Restless Leg Syndrome (RLS) are also caused by sleep deprivation.

Do not neglect sleeping issues- consult the ENT Specialist for proper treatment to prevent serious complications. After all, healthy sleep leads to healthy aging!