July 22, 2024

Advanced Ailment Care

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Sleep And Ageing: How Does Sleep Change With Ageing And Tips For Quality Sleep

3 min read
Sleep And Ageing: Expert Explains How Does Sleep Change With Ageing And Tips For Quality Sleep

Sleep is crucial at every stage of life, with varying needs depending on age. Newborns and toddlers require the most sleep, while adults aged 18-60 typically need seven to eight hours of sleep per night. The quantum of sleep required remains consistent throughout this age group. The patterns of our sleep, however, change as we age. We spoke to Dr Shankar Biradar, Medical Director, Magniflex India, who explained the change in sleeping patterns with ageing and how to maintain a consistent sleep schedule.

Changes in Sleep Patterns with Ageing

sleep

“We spend less time in deep REM stages of sleep, resulting in a decrease in the overall deep sleep hours. Circadian rhythms also shift, causing earlier bedtimes and earlier awakenings. For individuals over 40, sleep patterns may undergo significant changes”, said Dr Biradar.

Sleep Disorders and Ageing

Men, especially those who are obese or inactive, may experience sleep apnoea, a common disorder characterised by interrupted breathing during sleep. 

Dr Biradar, “Women entering menopause often encounter shifts in their sleep patterns due to hormonal fluctuations. Decreasing oestrogen levels can lead to symptoms like night sweats and disrupted sleep, impacting the quality and duration of rest. Understanding the evolving nature of sleep requirements and patterns at different stages of life is essential for maintaining overall health and well-being.”

Also Read: Seasonal Sleeping: Expert Explains The Need Of More Sleep In Winter And Impact Of Sleep Deprivation

Prioritising Quality Sleep: A Keystone of Well-Being

Amid our daily routine, we tend to focus on work, meals, physical activity, leisure, and socialising, overlooking the importance of getting a good night’s sleep. Ideally, adults should aim to sleep for around eight hours, although this may vary from one individual to another.

One must understand one’s sleep requirements. Sleep alone can help you stay healthy, even without exercising regularly. 

Dr Biradar highlighted, “Good sleep allows our immune system to develop well. People who prioritise their sleep fall sick less often and can maintain a healthy weight, crave less sugar and junk food, and are clear thinkers and high achievers. Good sleepers are less stressed and can maintain sound interpersonal relations.”

Also Read: Menopausal Sleep Disturbances: Expert Explains The Causes And Tips To Manage It

Tips for Achieving Quality Sleep

sleep-schedule

Attaining quality sleep profoundly influences physical and mental well-being, productivity, and overall life satisfaction. It stands as a fundamental necessity applicable across all age demographics. According to the Sleep Foundation, while 90% of individuals aspire to improve their sleep, only 48% achieve success, with 56% seldom or never prioritising sleep-focused resolutions. Anand Nichani, Managing Director, Magniflex India, shares tips to achieve quality sleep this year:

  • Establish a Consistent Sleep Schedule: Cultivate a regular bedtime and wake-up routine to maintain a balanced internal clock, facilitating rejuvenation of the mind and body.
  • Digital Detox Before Bed: Refrain from using electronic devices and watching television at least an hour before bedtime. Instead, engage yourself in calming activities, such as reading or meditation to prepare for sleep.
  • Create a Serene Sleep Environment: Invest in high-quality mattresses and pillows, opt for soothing colours, install blackout curtains, and regulate room temperature for optimal sleep conditions. A memoform mattress is essential for promoting good health and posture.
  • Choose Sleep-Supportive Bedding: Select mattresses that align with comfort preferences and spinal alignment. Consider breathable sheets and blankets to enhance comfort during sleep.
  • Mindful Nutrition: Avoid consuming heavy meals, caffeine, or nicotine before bedtime. Ensure hydration throughout the day while limiting liquid intake before sleep. 
  • Indulge in a Relaxing Warm Bath: Take a warm bath or shower before bedtime to induce relaxation and promote faster onset of sleep.

[Disclaimer: This article contains information provided by an expert and is for informational purposes only, Hence, we advise you to consult your expert if you are dealing with any health issues for proper diagnosis and treatment only.]

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