As we age, changes in sleep occur, and sleep quality and duration are consecutively affected. Sleep is very much related to the ageing process because it affects physical repair, cognitive health, and overall well-being. Poor sleep accelerates the process of ageing, while proper rest represents a healthy, more vibrant life. It is therefore important to understand how sleep relates to ageing to make the right adjustments for good health. Let’s look at how sleep impacts ageing and how lifestyle can improve it.
How does sleep quality impact my ageing?
Rupam Sarkar, PhD (scholar), MPT, BPT, Assistant Professor, MUHS, Nashik, Maharashtra says, “Sleep is important for overall physical and mental health. Its quality affects the process of ageing. Poor sleep accelerates the ageing process, whereas good sleep contributes to healthy ageing. Sleep is a core mechanism, irrespective of your age. It can restore energy levels and heal both physical and cognitive damage.” Here’s why:
Cellular repair and longevity
During deep sleep, the body repairs damaged cells, produces collagen, and regenerates tissues. These processes ensure youthful skin, firm muscles, and healthy organs. Degrade sleep situations impede this repair and lead to pre-ageing.
Brain health and memory
Quality sleep is known to clean toxins such as beta-amyloid from the brain, reducing the risk of cognitive decline and conditions such as Alzheimer’s. Chronic sleep deprivation impairs memory, focus, and problem-solving, which are essential for healthy ageing.
Hormonal balance
Quality sleep is associated with hormonal balance. Melatonin has an antioxidant effect, thus protecting cells from damage. If the sleep cycle is not well regulated, cortisol levels surge through the body, causing skin ageing, weight gain, and lowered immunity.
Immune function
Sleep improves immune function, or the fight against infections and diseases common with age. Sleep deprivation compromises this defence mechanism and makes people more susceptible to illnesses.
What lifestyle changes can support better sleep quality over time?
Improving sleep quality requires life changes that instill calm, preferably at a pace as per your body’s natural rhythms. Some evidence-based strategies comprise of:
Keep a regular sleep schedule
Go to bed and wake up at the same time every day, even during weekends. This helps develop your body’s internal clock to regulate your sleep habits well.
Exercise daily
Engage in a regular exercise program every day, such as brisk walking, swimming, or practising yoga. Physical exercise contributes to faster falling asleep and better quality of sleep. However, avoid strenuous exercise just before bedtime as it is too stimulating for good sleep.
Develop a calming pre-sleep routine
Engage in activities that may help induce sleep, such as reading, a warm bath, or mindfulness meditation, before bed. These can help signal your body that it’s time to start unwinding. For instance, the bedroom should be kept dark, cool, and quiet; a good mattress and comfortable pillows with breathable bedding enhance comfort. Consider your sleeping position depending on your state of health and preference.
Track food and fluid intake
Reduce afternoon and evening use of caffeine and nicotine, which can interfere with sleep. Limit alcohol intake as it can lead to poor sleep quality and consuming heavy meals close to bedtime.
Decrease screen use
Limit using the screen at least an hour before your bedtime. The blue light emitted from phones, tablets, and TVs will suppress the production of melatonin, which is a hormone important for sleep.
Sleep and ageing are closely related and quality sleep plays an important role in healthy ageing. Practical lifestyle changes, such as sticking to a regular sleep schedule and creating a soothing sleep environment, can improve the quality of sleep. In other words, sleeping needs to be a priority for good health and longevity.
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