So many of us spend a good deal of our waking hours trying to turn back the clock on aging. Whether slathering on the latest cream or researching the latest supplements, many of us are so focused on reversing or preventing aging that there isn’t a tactic we’ll ignore in the pursuit of looking younger.
But of all the approaches, there’s one natural and free remedy that outshines the rest. It restores skin, optimizes mental health, and improves physical well-being from the inside out: sleep.
Yet, according to the National Council on Aging, about 50 percent of Americans aged 65 and older are struggling to fall and stay asleep. And almost a third of Americans over the age of 65 are getting less than the minimum recommended seven hours of sleep per night.
Factors like chronic pain, medications, and psychological stressors contribute to these statistics, posing a threat to achieving deep sleep. Even for those not afflicted by these ailments, voluntary neglect can also cause a lack of sleep. In either case, sleep deprived Americans are missing out on the benefits of healthy sleep while seeing the adverse effects of sleep deficiency add– up over time.
Sleepy recovery
As we rest, our body repairs itself: our immune system uses an inflammatory response to remove damaged tissue cells, melatonin works to prevent infection, memories are consolidated to allow for future retrieval, and our skin regenerates its protective barrier, leading to a decrease in signs of aging. Other body parts like the heart get much needed rest.
“Good sleep helps keep the heart healthy,” says Katherine Wiken, ARNP, DNP, and sleep medicine specialist at Evergreen Health in Kirkland, Washington. “During sleep, the heart rate slows and allows the cardiovascular system to rest and restore. Over time, good sleep can help reduce the risk of heart conditions like high blood pressure, heart attacks, and heart failure.”
Sleepless risks
On top of sleepy eyes and afternoon slumps, poor sleep can pose some serious risks: a lack of sleep has been linked to multiple physical and psychological conditions like depression, cardiovascular disease, and neurodegenerative diseases.
Sleep loss is associated with a decrease in the production of natural killer (NK) cells, which work to kill tumors and viruses. And according to the National Council on Aging, regularly obtaining less than six hours of sleep per night could be linked to neurodegenerative diseases like dementia as well as stroke-related brain changes in individuals as early as 45-years-old.
“There’s a dishwasher-like effect in the brain during deep slow-wave sleep where fluid in the brain rinses out waste,” Wiken says about the function of the glymphatic system. “This helps prevent toxic buildup in the brain, which then reduces risk of neurodegenerative diseases.”
Tips for a proper night’s rest
Luckily, there are tips and tricks that can help you up your sleep game.
Stick to routine
When it comes to getting a good night’s sleep, consistency is key. “Our bodies thrive on routine,” says Wiken, who discourages patients from deviating more than one hour from their regular sleep schedule, even on weekends. She also recommends restricting naps to a maximum of 30 minutes and taking them earlier in the day, no later than 2 pm.
Healthy habits
Wiken also advises her patients to get sufficient sunlight, engage in physical activity, and dim lights an hour before bed to stimulate melatonin production.
Reduce stress
For individuals lacking sleep due to stress, anxiety, or rumination, keeping a worry journal or to-do list by the bed could work to alleviate these issues.
Embrace the process
If any attempts to fall asleep persist for more than 20 minutes, Wiken advises against forcing sleep.
“The more you try to sleep and struggle, the more you’ll push sleep away,” she says. “Engage in a relaxing activity and return to bed only when you feel sleepy. You want your brain to associate your bed with sleep rather than the frustration of lying in bed for hours trying to fall asleep.”
Sweet dreams
While data reveals that Americans are lacking the sleep they need, Wiken has noticed a shift in the mindset of her patients.
“More and more Americans are becoming aware of how important sleep is and people are starting to prioritize that more,” she explains. “In the past, sleep was ignored or pushed to the side, but now word is getting out about the fact that there’s ‘good diet’ and ‘good exercise,’ but sleep is that third pillar.”
When to speak with your doctor
If you practice good sleep hygiene but don’t wake up feeling refreshed, that could be a strong indicator that it’s time to visit your physician. Other indicators include the following:
- changes in behavior or mood
- confusion, forgetfulness, or brain fog
- issues with physical balance
Obstructive sleep apnea and restless leg syndrome are two of the most common sleep disorders. Luckily, they’re easily diagnosed and treated. Sleep apnea tests don’t always require overnight testing in a sleep lab; they can also be done at home.
Add-ons for getting the best rest
- Invest in a white noise machine
- Try a lavender essential oil
- Swap out alcoholic drinks for chamomile tea
- Wear an eye mask or earplugs
Embracing aging
While there is so much focus in our society on “anti-aging” it’s also important to remember that growing older is a part of life. They say that each wrinkle and grey hair holds a memory. So, while getting more sleep, taking your supplements, and striving for a healthy lifestyle are important, so is embracing the beauty of aging naturally.
This article was originally published in the October 2024 issue of delicious living magazine.
