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Sleep isn’t just about the quantity – it’s about the quality

Sleep and ageing are deeply intertwined. As we age, the quality and duration of sleep often changes significantly.
Sleep is when the body undergoes crucial repair processes. During deep sleep, the body produces growth hormones that aid in tissue repair and cell regeneration. These processes are essential for maintaining healthy skin, muscles, and organs, slowing down visible and physical signs of ageing.

Sleep Patterns and Ageing

As people age, sleep patterns naturally change due to biological and lifestyle factors:

  • Reduced Deep Sleep: Older adults often experience a decline in deep sleep stages, which are crucial for physical recovery.
  • Shifting Circadian Rhythms: As we age, we tend to wake up earlier and feeling tired earlier in the evening due to changes in our body’s internal clock.
  • Increased Sleep Fragmentation: Sleep often becomes lighter with frequent awakenings, leading to a decline in sleep quality. Nocturia (night-time urination) disrupts sleep patterns too.
  • Hormonal Changes: Melatonin plays a crucial role in onset of sleep. Melatonin levels gradually decline as we age, making it harder to fall and stay asleep.

Strategies to Promote Better Sleep

  • Maintain Routine: Consistency in sleep and wake times helps regulate circadian rhythms. Eat at least 2-3 hours before bedtime and stay away from screen at least an hour before you go to bed. Book reading is a good routine to incorporate in your bedtime routine which allows you to wind-down and help you relax.
  • Bed time Breathwork: Focus on breathing and performing breathwork before bed. It may help lower cortisol levels and stress in your body, allowing you to feel relaxed.
  • Stay Active: Regular physical exercise improves both sleep quality and overall health.
  • Light Exposure: Get natural sunlight during the day to support circadian health and reduce exposure to blue light from screens in the evening as it suppresses melatonin and onset of sleep.
  • Effects of Alcohol and Coffee: Caffeine blocks adenosine a neurotransmitter that promote sleep. Alcohol induces drowsiness which results in fragmented sleep. Avoid Alcohol and coffee to promote quality sleep.

By making sleep a priority throughout life, individuals can support healthier ageing—both in body and mind. Prioritize sleep as a daily investment in your well-being.

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