We know that without a good night’s sleep, we will likely feel groggy the following day. However, what many don’t realize is just how important it is in the aging population. It impacts our overall health. This includes hormones, immune system, memory and mood, to name just a few. The neurobiological processes that occur during sleep have a profound impact on aging brains. There are of course normally occurring cognitive impairments associated with aging. But they are highly magnified without consistent and good quality sleep.
First of all, it’s important to understand what sleep entails. Harvard Health explains the cycles that occur during sleep. The rapid eye movement (REM) phase is when dreaming occurs. During REM, there is increased activity in the area of the brain that controls memories and emotional regulation. Overall, REM cycles aid in memory formation and other cognitive functions. Additionally, slow wave sleep cycles promotes motor skills.
So how does all this affect an aging brain? As we get older, we tend to get tired earlier in the evening. Therefore, we will often wake up earlier in the morning, leading to a shift in schedules. Older adults typically have decreased REM and slow wave cycles. This in turn can inhibit memory consolidation. Likewise, older adults are more prone to disorders like insomnia and sleep apnea. Both of these can lead to daytime fatigue. Especially in those who drive a vehicle or have important daytime tasks, this can pose risks to safety.
There are ways to promote a good night’s sleep. First of all, consistency matters. Train your body to go to bed and wake up around the same time every day. Even on weekends. Avoid stimulants like coffee, sodas, and chocolate for six hours before bedtime. Also, there’s no need to lay there getting frustrated if you wake up during the night. Get up and do something like read a book.
Clearly, sleep is essential for the health and wellness of aging adults. By maintaining good sleep hygiene, you’re enabling your brain and body to function optimally. It only takes a little effort to build these habits. But the benefits will help you in so many ways.