Combat Age-Related Sleep Decline: Strategies for Better Rest as You Age
While aging is inevitable, you can take steps to protect against age-related sleep decline. As you enter your thirties and forties, falling asleep becomes harder, nighttime awakenings become more frequent, and the time spent in restorative sleep decreases. This trend intensifies with age.
The reduction in sleep quality is primarily due to a decline in deep non-rapid eye movement (NREM) or "slow-wave sleep." Slow-wave sleep is crucial for keeping your brain young and preserving cognitive processing and memory.
Your secret weapons for deeper, better sleep are exercise and bed temperature. Regular exercise increases the amount of time you spend in slow-wave sleep, counteracting the natural decline with age. It’s an effective way to encourage your body to do what it needs.
However, exercise isn't the only method to enhance slow-wave sleep. New research suggests that cooling your body before and during sleep can help you fall asleep faster and improve sleep quality. A study found that participants who cooled their bodies by sleeping in a sleep pod experienced 34 percent more deep sleep, fell asleep 44 percent faster, and enjoyed increased deep and REM sleep. This improved their cardiovascular recovery and left them feeling calmer and more comfortable.
The benefits of better sleep are significant. Sleep deprivation is linked to numerous health issues and diseases, and it can hinder muscle gain, fat loss, mood, and immunity. By prioritizing regular exercise and managing your sleep environment, you can combat age-related sleep decline and improve your overall health and well-being.
