EUGENE, OR – May 19th, 2022: At BEL (Brain Electrophysiology Laboratory) in Eugene, OR Research … [+]
Recent studies state that more than 1 in 3 U.S. adults are sleep deprived. The problem of insufficient sleep has become a huge concern, and the Centers for Disease Control and Prevention (CDC) has described it as a public health epidemic.
As the world gets busier, many Americans fail to get enough quality sleep, and many people are ready to sacrifice bedtime to catch up on daily tasks. Not getting enough sleep is dangerous for health and can impact everyday life and activities. A lack of sleep can lead to other sleep problems like insomnia and sleep apnea and the cause of major disasters that have claimed and destroyed many lives. Hence, we need to invest in better sleep and rest, which starts with improving our sleep efficiency (SE).
SE is the amount of time spent in bed compared to the number of hours spent sleeping. While SE remains largely unchanged from childhood to adolescence, it significantly decreases with age in adulthood. Paying attention to SE is important because lower SE means shortened time in deep sleep, impacting our quality of rest.
Data from the National Sleep Foundation suggests that adults need at least seven hours of sleep per night, and sleeping 30 minutes less than ideal on weekdays can boost diabetes and obesity. Having a healthy amount of sleep is critical to well-being. Here are some current trends affecting sleep health through an aging lens.
1. Sexual health and intimacy
Studies have shown that sexual activity can help improve sleep. Thus, it is essential to find ways to maintain or rekindle intimacy and a satisfying sex life as people age. Among older populations, there is a desire to continue an active and satisfying sex life despite changes in sexual behavior. But poor sleep can lower sexual frequency, thereby impacting sex relationships. Since sleep and health play a key role in older adults’ sexual activity, improving sleep quality is paramount. Older adults may suffer from chronic illness, but relationship needs such as closeness and sexual desire remain. Many chronic health conditions, such as pain and decreased sexual desires due to emotional or health problems can affect sexual health. Talking to a medical provider, particularly a sex therapist, can help address any emotional or mental roadblocks that are causing or are related to sexual issues.
2. Caregiving and older people living with chronic illness
Research this year shows that poor sleep is common among older adults with chronic health conditions and their spousal caregivers. These problems include trouble falling back asleep, sleep disturbances among caregivers, and trouble initiating sleep. Therefore, health care providers, communities, and social support systems must address both care recipient- and caregiver-related factors to reduce sleep disruption. During post-menopause, which can cause disruptions in women’s mental health, this results in sleep problems and impacts relationships. Body changes before and during menopause may bring anxiety, depression, and stress that prevent the body from relaxing. These feelings can impact any relationship, so communication is key to empathizing, solving, and understanding interpersonal problems.
3. A daily exercise routine through a structured program
Regular exercise has many health benefits, including healthy longevity, which studies have strongly linked to better sleep quality. A new study shows that physical exercise programs can improve sleep quality and efficiency in older adults. But some individuals find it hard to fit exercise into a busy schedule. Hence, a daily physical exercise routine delivered through a structured program is a great way to induce deep sleep and prevent sleep apnea. As with any exercise, researchers generally recommend that it is done less than an hour before bedtime. While stress and anxiety often make sleep difficult for most people, especially older adults, exercises like meditation, yoga, proper breathing, and other relaxation activities can help calm the muscles and nerves and cue the body to release the sleep hormone melatonin.
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Invest in Better Sleep
Getting adequate sleep is a common recommendation for achieving and maintaining good health. In fact, a lack of sleep leads to a host of life-threatening diseases (such as diabetes, heart disease, and cancer) as well as unintentional injuries (such as motor vehicle accidents and workplace injuries).
Poor sleep quality can also contribute to other issues that affect the quality of life, such as irritability, depressive symptoms, and inability to focus and stay on task. Less than the ideal sleep duration leads to difficulty concentrating, poor memory, and other cognitive problems. These can reduce productivity and result in accidents and calamities.
Our society can do better when it comes to sleep. Some tips include getting enough exposure to sunlight, putting everyday activities in order, and making relaxation methods a part of life. There is no alternative to daily quality sleep to improve health and longevity. A restful sleep not only retains health as we age, but also improve resilience and well-being in later years.