Hitting early middle age this year? Then it’s time to closely monitor your sleep quality, as healthier biological rhythms help you age well. The more you experience disrupted sleep, inconsistent sleep hours, or nighttime awakenings, the faster your health deteriorates. So, can lack of sleep speed up aging?
Yes, of course, according to the American Academy of Neurology, poor sleep quality in the long run accelerates brain aging. No doubt, a decline in cognitive function with age is pretty obvious, but adopting healthy habits can slow or even prevent this decline up to a significant level. In this article, gain insight into the relationship between sleep and longevity and how crucial it is to maintain sleep hygiene for quality of life.
How Sleep Affects Healthy Aging?
Partial sleep deprivation in older adults can activate specific genes that are linked to faster biological aging. This means that once you experience poor sleep quality, your body may start showing signs of aging more quickly.
Likewise, people with poor sleep habits are more prone to mental health issues such as dementia or Alzheimer’s disease in their older years. This is mostly due to changes in the brain, including the narrowing of brain arteries, which can occur after consistently short sleep durations over the long term.
Sleeping less than 5 hours or more than 9 hours falls under poor sleep hygiene and is even linked with higher mortality. So, how much sleep do older adults actually need, and what qualifies as poor sleep? Just like younger adults, older people need around 7 to 9 hours of sleep. Maintaining good sleep hygiene guarantees better mental and physical health and makes you less vulnerable to common age-related health issues.
Benefits of Deep Sleep for Aging Well
An uninterrupted and adequate amount of sleep during middle and older age comes with the following effects:
Healthy Brain Functioning
Memory issues are common among older adults, but at a higher rate in those with sleep problems. Research shows that memory loss caused by dementia in seniors is linked to increased levels of beta-amyloid protein in the brain. Disturbed sleep patterns are associated with greater accumulation of this protein, making individuals more vulnerable to dementia or Alzheimer’s disease. Adults who take care of their sleep quality are less likely to experience memory loss in older age.
Smooth Immune Functioning
There is a direct link between sleep quality and the aging immune system. Studies reveal that getting fewer sleep hours affects the production of white blood cells, which eventually disrupts our immune response against harmful radicals.
With restricted sleep, immune stem cells replicate at a faster rate but with reduced diversity, leading to less effective immune-defense cells. This lack of diversity in the immune environment contributes to a higher risk of health issues in older adults. On the other hand, sound sleep patterns strengthen your immune system against heart problems, or even cancer.
Adopting a Healthy Lifestyle for Better Sleep Quality
You can enjoy quality nighttime rest for optimal mental and physical wellness by following these healthy habits:
- Fix your sleep and wake-up times to prevent disturbances to your circadian rhythm.
- Consume nutrient-dense, unprocessed foods free of artificial flavors and sweeteners to avoid hormone imbalances and unhealthy weight gain.
- Create a comfortable sleeping environment with no noise or clutter, a moderate temperature, and dim lighting.
- Avoid napping altogether, or keep naps to less than 1 hour in the afternoon.
- Consider natural sleep supplements like sleep gummies for addressing sleep issues.
- Implement a digital detox and avoid exposure to bright light after evening hours.
- Take only light, easy-to-digest meals in the evening.
Final Verdict
A good night’s sleep not only supports your current mental and physical well-being but also ensures healthy aging in the long run. From maintaining hormonal balance and strengthening immune function to sustaining healthy brain activity, a consistent sleep routine is a lifesaver for people in their Middle Ages.
Simply follow the healthy lifestyle habits mentioned above to tackle insomnia or other sleep issues. These small adjustments can make a significant positive impact on your biological aging. If you notice no improvement, seek professional help for timely treatment before you start experiencing premature aging signs.
