Paying Attention to Your Sleep Hygiene
October 16, 2023 | General, Health & Wellness
There is no denying that as we age, seniors often experience changes in sleep. These can be biological, such as sleep tending to be “lighter” and easier to wake from, as well as environmental, like changes in social life and daily habits. Regardless of the changes, it is still recommended that seniors get about 7-9 hours of sleep a night – the same as a young adult! While it can be challenging to consistently get good sleep, there are many benefits to improving one’s quality of sleep.
- Memory and cognition:
- Seniors who report high-quality sleep show improved short-term memory, concentration, and decision-making abilities. Inversely, decreased sleep quality is correlated with long-term memory issues, dementia, and increased rates of depression.
- Immune function:
- During deep sleep, the body produces proteins called cytokines, which are helpful to the body’s immune and inflammation response. When not getting enough sleep, the body does not produce as many of these important proteins. In periods of sleep deprivation, other immune cells such as antibodies are produced less, weakening the immune response and making it harder to fight off infection.
- Regulated appetite
- Just like the immune system, the systems that control our appetite are also improved by getting enough sleep. While at rest, our bodies release various hormones such as ghrelin, leptin, and insulin. These hormones regulate our appetites, helping us to avoid obesity, diabetes, sleep apnea, and more.
- Increased energy
- It seems like a no-brainer that more sleep = more energy, but this simple conclusion has big implications for our health and safety. For instance, being more alert during the day decreases the likelihood of falls, which can be disruptive and dangerous for seniors. There are lots of exercises and stretches that decrease the likelihood of falls as well, but it’s always good to start with the strong base of a good night’s sleep.
Even knowing the benefits, it can be difficult to actually achieve the quality of sleep that we want. Luckily, there are many techniques that can improve our sleep hygiene.
- Setting up a restful environment:
- A room that is dark, quiet, and at a comfortably cool temperature is ideal to encourage sleep. Darkness is especially important, as our circadian rhythms are designed to respond to light by making us feel alert. Our internal body clocks can be easily disrupted by brightly lit electronic devices. For this reason, it is recommended that devices are put away at least 30 minutes before heading to bed. Finally, having your bed be used exclusively for sleep helps your body pick up on the cue that when you’re in bed, it’s time for sleep.
- Consistency is key:
- Our bodies love routine and setting up a solid schedule for sleep can do wonders for insomnia. Staying consistent with when you go to bed and wake up tunes your body to a sleep-wake cycle and makes it much easier to fall and stay asleep. Avoiding naps longer than 30 minutes is also important, as it allows you to feel tired when it is time to fall asleep.
