Alexa Everett
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, we can be so focused on reversing or preventing aging that we miss the simplest and potentially most effective pathway to healthy aging, one that’s natural—and free!
The approach that outshines the rest restores skin, optimizes mental health, and improves physical well-being from the inside out: sleep.
Despite its huge benefits to our overall health, sleep deficits are common. Statistics Canada reports that almost a quarter of Canadians aged 18 to 64 are not getting the minimum recommended hours of sleep per night. And among those over 65, nearly half get less than the recommended duration.
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 Canadians are missing out on the benefits of healthy sleep while experiencing the adverse effects of sleep deficiency over time.
Embracing aging
While there is so much focus in our society on “antiaging,” it’s also important to remember that growing older is a natural part of life. An old saying holds that each wrinkle and grey hair represents a memory. So, while it’s important to get more sleep, take your supplements, and to strive for a healthy lifestyle, we should also embrace the beauty of aging naturally.
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.
- Our skin regenerates its protective barrier.
- 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 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.”
Canadian sleep guidelines for adults
- from 18 to 64: 7 to 9 hours
- over 65: 7 to 8 hours
Sleepless risks
On top of tired eyes and afternoon slumps, poor sleep can pose some more serious risks. Lack of good-quality 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.
According to a Public Health Agency of Canada survey, those who reported getting insufficient sleep are more sedentary, more chronically stressed, and have more than double the rate of poor mental health than those who reported getting adequate sleep.
“There’s a dishwasher-like effect in the brain during slow-wave sleep [carried] where fluid in the brain rinses out waste,” Wiken says. “This helps prevent toxic buildup in the brain, which then reduces the risk of neurodegenerative diseases.”
When to speak with your doctor
If you practise 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:
- changes in behaviour 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; in many cases, they can also be done at home.
Tips for a proper night’s sleep
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 help 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
Wiken has noticed a shift in the mindset of her patients. “More and more 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.”
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.
This article was originally published in the October 2024 issue of delicious living magazine.
Laurie Pawlik-Kienlen
Deena Kara Shaffer, PhD
Jenna Demmer