As we age, we become concerned about a myriad of things which include our looks, wrinkles, mental and physical health, weight, and memory. There is one common factor that has a significant effect on all of the above…SLEEP. As you age, you may experience sleep changes, such as difficulty falling asleep, staying asleep, waking up through the night, and even night sweats. Aside from waking up to pee at 4 am every morning, I’m bothered most by not being able to sleep longer than 6 hours. In addition, I have a militaristic body clock that is set to pee at 4:00 am and wake me up at 6:00 am, regardless of the time I go to bed. That translates to a 6 am wake-up, even if I went to bed at 2:00 pm.
After the age of 50, it is common to have some sleep wrinkle. So let’s look at why we should care about getting better sleep and how. Sleep is the foundation for good overall health. Remember when it was an asset to be able to function on a few hours of sleep. Now there are hundreds, if not thousands of studies that conclude it’s a stupid thing to do. Almost every cell in the body relies on sleep in some way to function the way it should. Following are some of the risk associated with insufficient sleep:
Weight gain
Memory decline
Weakened immune system
Increased blood pressure
Trouble concentrating and thinking
Increased risk of diabetes
Low sex drive
Risk of heart disease
Mood changes
Believe it or not, there are many more areas negatively affected by sleep deprivation. So, what are you going to do about it? At this age, if you are concerned about your memory, your weight, blood pressure, risk of heart disease, diabetes, and of course, your immunity, you may want to commit to making some changes to your sleep habits. If you are under 65, 7-9 hours of sleep is recommended. If 65 is in your past, 7-8 hours is ideal.
My sleep challenge is heavily weighted on my choice to stay up too late. This can be remedied by just going to bed earlier. Easier said than done, but very doable. How about you? What prevents you from getting the recommended amount of sleep? Is it an easy fix of just committing to a change of habit? Or is it something medically related like sleep apnea, insomnia, night sweats, or restless leg syndrome? If so, discuss it with your physician and perhaps have a sleep study performed.
Here are a few things you can do to improve your sleep pattern:
Create a regular sleep schedule for yourself. Having a specific bedtime helps to regulate your inner body clock.
Have a good sleep environment. That may include making changes to your pillows, mattress pads, sheets, or room temperature.
Plan a calming bedtime routine. Just a little relaxing music and/or aromatherapy could do the trick.
Minimize your intake of caffeine, alcohol, and nicotine. I know, it may not be good news to learn that studies link alcohol to poor sleep quality. Also, consider that any late-night liquid, even water, can have you hopping up in the middle of the night.
Reduce electronic use before bed. Television, computers, and cell phones have also been associated with poor sleep quality. Try reserving your bedroom for what it’s made for – sleeping and making whoopie. Think of your bedroom as your sanctuary. Reserve it for sacred activities. Checking your phone, watching TV, and working on your computer are not sacred activities.
Be more active. Exercise during the day can improve your sleep quality, and brings with it many more benefits.
Consider meditation as an additional practice that can benefit your sleep and life quality.
In summary, I think we often don’t realize the importance of good quality sleep in our lives, especially as it relates to how we age. Because you are here, I know that the quality of your life is important to you. I hope you will honor yourself by making sleep a priority in your health regimen.
Love & Light to you!