As we grow older, a significant change we notice compared to our younger years is the quality of our sleep. Why do middle-aged and older adults tend to experience more fragmented sleep? What are some strategies to help enhance sleep quality?
Here are 3 changes in sleep that indicate aging. If none apply to you, it proves that you're still young.
Decrease in hours of sleep
As people get older, they generally sleep less. While many young individuals enjoy 8 to 9 hours of sleep each night, older adults frequently wake up after only 5 to 6 hours.
Research indicates that infants and young children require the most sleep, and as they grow older, their hour of sleep tends to decrease. For instance, from middle age (36 to 50 years) to late age (71 to 83 years), the average total sleep time decreases by about 27 minutes each decade, with this change primarily occurring after the age of 50.
In other words, after the age of 50, the total minutes of sleep decreases by 27 minutes each decade.
Sleep Fragmentation
"The number of times I wake up in the middle of sleep increases.", "I often find myself awake in the middle of the night, and once I do, I struggle to fall back asleep."… these types of fragmented sleep are particularly common among middle-aged and elderly people. In fact, it's not just humans; many animals also experience fragmented sleep as they age.
Research has found that the activity of "Hcrt neurons" in the brain controls the states of wakefulness and sleep. As we age, "Hcrt neurons" are more likely to be triggered and become overexcited, leading to "Sleep Fragmentation".
Decrease in hours of deep sleep
As we get older, many people experience a decrease in the amount of time they spend in deep sleep, often experiencing the sensation of "falling asleep but feeling like we're not asleep."
Changes in sleep stages during normal aging include an increase in the number and duration of awakenings, along with a decrease in deep sleep. For instance, the percentage of deep sleep drops from 18.9% during young adulthood (ages 16 to 25) to 3.4% in middle age (ages 36 to 50), with this deep sleep being supplanted by lighter sleep.
The decrease in growth hormone secretion associated with aging is closely linked to the decrease in deep sleep. From youth and middle age, growth hormone secretion significantly decreases by 372 micrograms per decade. After the age of 50, this secretion continues to decrease at a rate of 43 micrograms per decade.
5 Ways to boost your sleep quality
Sleep with socks on
Research has shown that sleeping with socks can enhance sleep quality.
People who wear socks to sleep compared to those who sleep without socks:
- The time taken to fall asleep was reduced by 7.5 minutes.
- Total sleep duration increased by an average of 32 minutes.
- Sleep efficiency improved by 7.6%.
This is primarily linked to the temperature of the body's extremities during sleep, particularly in areas like the lower legs and feet, which are often influenced by the external environment. Wearing socks can help create a comfortable and warm sleeping environment.
A thicker blanket
Sleeping with a thicker blanket boosts melatonin production and enhances sleep quality. Research has shown that using a thicker blanket raises melatonin levels by approximately 30% compared to a lighter blanket.
Foot bath before you sleep
If you don't like wearing socks to sleep, you can take a foot bath instead on a similar principle.
Foot bath in warm water an hour before bedtime can greatly enhance sleep quality for older people
The water temperature should be 40°C, the foot bath should last no longer than 20 minutes, and the water level must be at least 10 cm above the ankles. When these three conditions are met, the foot bath is most effective for improving sleep.
Don't play with your mobile phone before going to sleep
Research found that using your mobile phone for 8 minutes before bedtime stimulates your body for an hour. After spending 8 minutes on your phone, it takes an average of 1 hour to fall asleep. This is due to the blue light emitted by mobile screens, which heightens alertness and prolongs the time needed to fall asleep.
Do exercises that help you sleep better
Research shows that doing these 3 exercise moves more than 4 hours before bedtime can significantly increase sleeping time.
Deep Squats: Imitate the motion of sitting in a chair, ensuring your knees remain behind your toes.
Heel Lifts: Stand and raise your back heel to engage your calf muscles, then gradually lower it back to the floor.
Knee Lift and Hip Stretch: Perform a standing knee lift followed by a straight-leg hip stretch.
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