The Importance of Sleep
Regardless of age, sleep is a vital function. It helps your body and mind to replenish, allowing you to wake up feeling revitalised and attentive. Healthy sleep aids in the body's wellness and also assists in illness prevention. The brain cannot function correctly if it does not get adequate sleep. This can make it difficult for you to concentrate, think clearly, or remember things.
It is recommended that adults should have around 7-8 hours of sleep per night however, as we age this can be harder to achieve due to a range of factors. Common causes of disrupted sleep/ sleep deprivation can include: Stress or trauma, m
edication
Illness/physical pain (including arthritis, osteoporosis, diabetes, acid reflux and Dementia).
Studies have shown that sleep deprivation leaves people vulnerable to attention lapses, reduced cognition, delayed reactions, and mood shifts. Additionally, lack of sleep has been linked to a higher risk for certain diseases and medical conditions. These include:
Obesity
Type 2 diabetes
High blood pressure
Heart disease
Stroke
Poor mental health and;
Early death.
The hormone Melatonin plays a role in your natural sleep-wake cycle. “Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep” says Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M. Natural levels of melatonin in the blood are highest at night however, as we age the levels of melatonin (the hormone that governs our sleeping patterns) decrease within our bodies. If you want to reap the benefits of melatonin's sleep-inducing effects, Buenaver suggests following these methods.
Keeping the lights low in the evening to help your mind and body prepare for sleep. If you have to work in the evening or answer emails, use filters to screen out the blue and green wavelengths of light emitted by your smartphone and computer. Buenaver says “Your brain associates this light with daytime, and it can interfere with melatonin’s sleep-promoting effects. A filter can help.” Click here to see the different types of blue-light filters available online and in stores.
Stanford University Neuroscience Professor , Andrew Huberman, PH.D says “ It is scientifically proven that the practice of viewing bright light (ideally sunlight) early in the day and throughout the day, and avoiding bright lights (of all colours – not just blue light) between at night can set the amplitude of your mental and physical health (directly and by impacting the quality and duration of your sleep)”. Huberman also recommends the following protocols:
View bright light (ideally sunlight) in the morning for 10-30 minutes.
Cold exposure (shower, ice bath, or to-neck plunge), 3-6 minutes.
Delay caffeine until 90-120 minutes post-waking.
No bright or screen viewing between 10pm - 4am
There are a range of ways that you can improve your sleeping pattern. The Sleep Foundation also recommends taking the following actions:
Establish a realistic bedtime and stick to it every night, even on the weekends.
Maintain comfortable temperature settings and low light levels in your bedroom.
Keep a comfortable sleep environment by ensuring you have the right mattress, pillows and sheets for your sleep preferences and body type.
Consider a “screen ban” on televisions, computers and tablets, cell phones, and other electronic devices in your bedroom.
Abstain from caffeine, alcohol, and large meals in the hours leading up to bedtime.
Refrain from using tobacco at any time of day or night.
Exercise during the day; this can help you wind down in the evening and prepare for sleep
Does your loved one wake up during the night with health complaints, suffer with minor disturbances or have trouble falling asleep at a desired time? Managing an elderly person’s sleeping pattern takes time and a certain level of expertise. This should not be ignored and you should encourage your loved one to speak with a healthcare professional to better regulate their sleeping pattern.
Disclaimer: This website does not provide medical advice
The information, including but not limited to text, graphics, images and other material on this website, is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition or treatment before undertaking a new health care regimen. Never disregard professional medical advice or delay seeking it because of something you have read on this website.
References
Sleep Foundation - Why do we need sleep?
https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
Johns Hopkins Medicine - Melatonin for sleep: Does it work?
https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work
OcuShield - Best Blue Light Filter
https://www.ocushield.com/?currency=EUR&utm_source=google&utm_medium=cpc&gclid=CjwKCAiA866PBhAYEiwANkIneLAJqfZBgb9ab3SmaVnObLgsFKlh38_HKmewvxuGGaLXlyqf4qaaWhoC05UQAvD_BwE
Very Well Health - Why You Should Never Regret a Good Nights Sleep
https://www.verywellhealth.com/why-you-should-never-regret-a-good-night-s-sleep-5088198
SCL Health - The Benefits of Getting a Full Night Sleep
https://www.sclhealth.org/blog/2018/09/the-benefits-of-getting-a-full-night-sleep/
NCBI - The Extraordinary Importance of Sleep - The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research - Susan L. Worley
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/