Age-Proof Your Sleep: Secrets to Restful Nights at Any Age
Have you noticed that your sleep isn't what it used to be? As you age, your sleep quality often declines, making the aging process tougher on both your body and brain.
Research indicates that with each decade, you sleep fewer hours, wake up more frequently during the night, and get less deep, quality, and REM sleep. Disrupted sleep can trigger many aging-related issues. For instance, a reduction in deep or "slow wave" sleep—a key function for maintaining cognitive processing and memory—contributes to the brain's decline over time.
On average, people lose about 2-5% of deep sleep per decade after their 20s. By the time you hit your 60s, deep sleep can decrease by up to 50%. But there's good news: sleep loss isn't inevitable.
Research highlights two behaviors that can help counteract age-related sleep decline: exercise and temperature regulation.
1. Exercise: Regular physical activity boosts your body temperature, which, in turn, helps increase the time spent in slow-wave sleep. Studies show that just 60 minutes of vigorous exercise can enhance slow-wave sleep. Any form of exercise can be beneficial, as long as it is intense enough to raise your heart rate.
2. Cool Down: Cooling your body during sleep can help you fall asleep faster and enjoy higher-quality rest throughout the night. Research suggests that sleeping on a temperature-controlled mattress can increase time spent in slow-wave sleep, reduce the time it takes to fall asleep, and improve overall recovery, as measured by heart rate variability (HRV).
By incorporating these two strategies into your routine, you can improve your sleep quality and combat the effects of aging on your rest. Exercise vigorously and create a cool sleeping environment to enjoy more restful and rejuvenating sleep, no matter your age.
