EUGENE, OR – May 19th, 2022: Shijing Zhou, the laboratory manager and test engineer at the BEL (Brain Electrophysiology Laboratory) in Eugene, Oregon, poses for a portrait wearing a Geodesic Head Web with 280 electrodes. This innovative equipment is used for standard EEG collection in ongoing research at the lab, focusing on insomnia, Parkinson’s, and Alzheimer’s. The lab recently received a grant from the Department of Defense to use their devices in enhancing performance among military personnel with restricted sleep. (Leah Nash for the Washington Post) The Washington Post via Getty Images
Recent studies show that over one-third of adults in the United States are not getting enough sleep. The problem of insufficient sleep has reached epidemic levels, as identified by the Centers for Disease Control and Prevention. With the world becoming increasingly busy, many Americans prioritize daily tasks over quality sleep, resulting in sleep deprivation. However, the consequences of inadequate sleep can be detrimental to both health and daily activities. Lack of sleep can lead to various sleep disorders, including insomnia and sleep apnea, and contribute to major disasters that cause loss of life. It is imperative that we invest in improving our sleep efficiency, which refers to the amount of time spent sleeping compared to the total time spent in bed. While sleep efficiency remains relatively constant from childhood to adolescence, it decreases significantly in adulthood. Monitoring sleep efficiency is crucial because lower sleep efficiency means less time spent in deep sleep, affecting the overall quality of rest.
According to the National Sleep Foundation, adults require a minimum of seven hours of sleep per night, and even sleeping just 30 minutes less than the ideal amount on weekdays can increase the risk of diabetes and obesity. Prioritizing adequate sleep is crucial for overall well-being. Let’s explore some current trends that impact sleep health, particularly from an aging perspective.
1. Addressing Sexual Health and Intimacy:
Research has demonstrated that sexual activity can positively impact sleep quality. Therefore, it is vital to find ways to maintain or rekindle intimacy and a satisfying sex life as individuals age. Older populations often strive to maintain an active and fulfilling sex life despite changes in sexual behavior. However, poor sleep can decrease sexual frequency, ultimately affecting sexual relationships. Given that sleep and health play significant roles in older adults’ sexual activity, improving sleep quality becomes paramount. Chronic illnesses may affect older adults, but their need for closeness and fulfilling sexual desires remains. Numerous health conditions, such as pain and decreased sexual desires due to emotional or physical issues, can impact sexual health. Consulting a medical professional, particularly a sex therapist, can help address any emotional or mental obstacles related to sexual issues.
2. Aging and Chronic Illness in Older Adults and Caregivers:
Current research indicates that poor sleep is prevalent among older adults with chronic health conditions and their spousal caregivers. Such problems can include difficulty falling back to sleep, sleep disturbances among caregivers, and trouble initiating sleep. Therefore, it is imperative for healthcare providers, communities, and support systems to address issues related to both care recipients and caregivers in order to reduce sleep disruption. Postmenopause, which can bring about mental health disruptions in women, often leads to sleep problems and impacts relationships. The physical changes before and during menopause may cause anxiety, depression, and stress, hindering the body from fully relaxing. These emotions can affect any relationship, making communication essential for empathizing, solving problems, and understanding interpersonal issues.
3. Encouraging a Regular Exercise Routine:
Regular exercise offers numerous benefits, including better sleep quality, which has been strongly linked to healthy longevity. A recent study reveals that physical exercise programs can significantly improve sleep quality and efficiency in older adults. However, some individuals struggle with incorporating exercise into their busy schedules. Hence, having a well-defined, structured exercise routine can promote deep sleep and prevent sleep apnea. It is generally recommended to avoid exercising less than an hour before bedtime. While stress and anxiety often disrupt sleep, especially in older adults, activities like meditation, yoga, proper breathing, and other relaxation techniques can help relax muscles and nerves, signaling the body to release melatonin, the sleep hormone.
Investing in better sleep is crucial for overall health and well-being. In fact, a lack of sleep can lead to life-threatening diseases such as diabetes, heart disease, and cancer, as well as unintentional injuries. Poor sleep quality can also contribute to problems like irritability, depressive symptoms, and difficulties in focusing and staying on task. Insufficient sleep duration can lead to difficulties in concentration, memory problems, and other cognitive issues, which can negatively impact productivity and increase the risk of accidents. As a society, we can prioritize sleep by ensuring sufficient exposure to sunlight, organizing daily activities, and incorporating relaxation methods into our lives. There is no substitute for daily, high-quality sleep in improving health and longevity. A restful sleep not only helps maintain health as we age but also enhances resilience and well-being 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.
