EUGENE, OR – May 19th, 2022: Shijing Zhou, the Laboratory Manager and Test Engineer at the Brain Electrophysiology Laboratory (BEL) in Eugene, OR, poses for a portrait wearing a Geodesic Head Web with 280 electrodes. This innovative device is used for standard EEG collection in ongoing research at the lab, focusing on insomnia, Parkinson’s disease, and Alzheimer’s disease. Recently, BEL received a grant from the Department of Defense to utilize their devices for enhancing the performance of military personnel with restricted sleep. (Photograph by Leah Nash for the Washington Post)
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Recent studies have indicated that more than one in three adults in the United States suffers from sleep deprivation. Insufficient sleep has become a major concern, with the Centers for Disease Control and Prevention (CDC) labeling it as a public health epidemic. As our lives become increasingly busy, many Americans neglect to prioritize quality sleep, instead sacrificing rest for daily tasks. However, the consequences of sleep deprivation can be dangerous for our health and impact various aspects of life.
Lack of sleep can lead to the development of sleep disorders such as insomnia and sleep apnea. Furthermore, it has been a contributing factor in major disasters that have resulted in loss of life and destruction. Therefore, it is crucial that we invest in improving our sleep and rest, starting with enhancing our sleep efficiency (SE). SE refers to the amount of time spent in bed compared to the actual hours of sleep obtained. While SE remains relatively stable from childhood to adolescence, it significantly decreases with age in adulthood. Monitoring and improving SE is important because lower SE results in less time spent in deep sleep, ultimately affecting the quality of rest experienced.
According to data from the National Sleep Foundation, adults require a minimum of seven hours of sleep per night. Sleeping just 30 minutes less than the ideal duration on weekdays can increase the risk of diabetes and obesity. Adequate sleep is vital for overall well-being. With this in mind, let’s explore some current trends that influence sleep health, particularly in the context of aging.
1. Sexual Health and Intimacy:
Studies have revealed that engaging in sexual activity can promote better sleep. Therefore, it is essential to find ways to maintain or rekindle intimacy and a satisfying sex life as we age. Older individuals have a desire to continue being sexually active despite changes in sexual behavior. However, poor sleep can decrease sexual frequency and have a negative impact on sexual relationships. Since sleep and health are crucial factors in the sexual activity of older adults, improving sleep quality becomes paramount. Many chronic health conditions, such as pain and decreased sexual desire due to emotional or health problems, can affect sexual health. Consulting with a medical provider, particularly a sex therapist, can help address any emotional or mental obstacles that may be causing or contributing to sexual issues.
2. Caregiving and Chronic Illness in Older Adults:
Research conducted this year indicates that poor sleep is a common issue among older adults with chronic health conditions and their spousal caregivers. Problems such as difficulty falling back asleep, sleep disturbances among caregivers, and trouble initiating sleep are prevalent in this population. Therefore, it is crucial for healthcare providers, communities, and support systems to address both the factors affecting care recipients and caregivers to reduce sleep disruption. In post-menopausal women, sleep problems can arise due to disruptions in mental health, which can impact relationships. The bodily changes experienced before and during menopause may lead to feelings of anxiety, depression, and stress, making it difficult for the body to relax. These emotional challenges can affect any relationship, emphasizing the importance of communication in empathizing, resolving, and understanding interpersonal issues.
3. Incorporating a Regular Exercise Routine:
Regular exercise offers numerous health benefits, including improved sleep quality, which has been strongly linked to healthy longevity. Recent studies have shown that physical exercise programs can enhance sleep quality and efficiency in older adults. However, some individuals find it challenging to fit exercise into their busy schedules. Therefore, implementing a daily exercise routine through a structured program is an excellent strategy for inducing deep sleep and preventing sleep apnea. It is generally recommended to avoid exercising within an hour before bedtime. Stress and anxiety often hinder sleep, especially in older adults. Practices like meditation, yoga, proper breathing techniques, and other relaxation activities can help relax the muscles and nerves, signaling the body to release the sleep hormone melatonin.
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Investing in better sleep is essential for achieving and maintaining good health. Inadequate sleep not only increases the risk of life-threatening diseases such as diabetes, heart disease, and cancer, but it can also lead to unintentional injuries like motor vehicle accidents and workplace mishaps. Poor sleep quality can contribute to issues that affect quality of life, such as irritability, depressive symptoms, and difficulty concentrating. Additionally, insufficient sleep can impair memory and cognitive function, reducing productivity and increasing the likelihood of accidents and disasters. Our society has room for improvement when it comes to prioritizing sleep. Some tips for promoting better sleep include ensuring sufficient exposure to sunlight, organizing daily activities, and incorporating relaxation techniques into our daily routines. There is no substitute for consistently obtaining high-quality sleep to improve our health and longevity. Restful sleep not only supports our well-being as we age, but it also enhances resilience and overall satisfaction in later years.
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Jessica Irvine is a tech enthusiast specializing in gadgets. From smart home devices to cutting-edge electronics, Jessica explores the world of consumer tech, offering readers comprehensive reviews, hands-on experiences, and expert insights into the coolest and most innovative gadgets on the market.
