Continuing with our healthy aging series, let’s discuss possibly the absolute most important factor to us aging in a healthy manner, sleep. We have previously discussed the importance of maintaining lean mass, energy production (mitochondrial density), and mobility; and how they all play a role in our ability to age well.
As we age, one often-overlooked cornerstone of healthy aging is sleep. Specifically, the quality of sleep—highlighted by deep sleep and REM sleep phases—plays a pivotal role in supporting physical, mental, and metabolic health. Understanding the changes in sleep patterns as we age, and their implications can empower us to take proactive steps toward enhancing our well-being and longevity.
The Importance of Deep Sleep and REM Sleep
Sleep consists of several distinct stages, with two particularly vital phases for healthy aging: deep sleep and REM (rapid eye movement) sleep.
NREM (non-REM, deep sleep)
This stage is essential for converting short-term memories into long-term storage. This stage of sleep is important for our ability to recall and remember information that we have previously seen or learned.
Deep sleep is crucial for physical restoration. During this stage, the body repairs tissues, builds bone and muscle, strengthens the immune system, and releases growth hormones vital for cellular repair and regeneration.
NREM sleep also plays a role in detoxifying the brain by facilitating the clearance of waste products, such as beta-amyloid plaques, which are associated with Alzheimer’s disease. This is one of the most crucial reasons why getting less than 7 hours of sleep per night can be extremely detrimental to our brain health.
REM (Rapid Eye Movement) Sleep
REM sleep is critical for emotional regulation, helping the brain process and manage stress and anxiety from daily life. The ability of REM sleep to manage stress and anxiety from daily life is very important for emotional healing. Without this break for emotional healing, we would live in a state of constant anxiety.
The inability to get proper amounts of REM sleep are associated with PTSD. Our ability to achieve REM sleep can also be affected by stress and being in fight-or-flight as high levels of noradrenaline (the fight-or-flight hormone) prevents our brain from relaxing enough to enter REM sleep.
Unfortunately, the proportion of deep sleep and REM sleep declines with age. Older adults may find it harder to achieve these restorative sleep stages due to changes in circadian rhythms, lifestyle factors, and health conditions. Insomnia affects 30 to 50 percent of older adults.
The Connection Between Sleep and Chronic Diseases
Insufficient or poor-quality sleep increases the risk of numerous chronic health conditions. Here’s how prioritizing deep and REM sleep can mitigate these risks:
Cardiovascular Health
During deep sleep, blood pressure drops, allowing the cardiovascular system to rest and recover. This natural regulation reduces the risk of hypertension and heart disease.
Chronic sleep deprivation, on the other hand, is linked to increased inflammation and arterial stiffness, precursors to cardiovascular issues.
Diabetes
Deep sleep promotes insulin sensitivity, aiding in blood sugar regulation. Conversely, fragmented sleep disrupts glucose metabolism, increasing the risk of type 2 diabetes.
REM sleep also plays a role in hormonal balance, including those hormones that influence appetite (leptin and ghrelin) and energy expenditure.
Neurodegenerative Diseases
Sleep, particularly deep sleep, is the body’s time for clearing out beta-amyloid plaques from the brain. These plaques are associated with Alzheimer’s disease and other forms of dementia.
REM sleep supports neural connectivity and cognitive functions, reducing the risk of cognitive decline.
Metabolic Health
Poor sleep disrupts the balance of hunger-regulating hormones, such as leptin and ghrelin. This disruption can lead to overeating, weight gain, and metabolic disorders.
Deep sleep enhances metabolic efficiency, ensuring that the body processes energy effectively and minimizes fat storage.
Strategies to Enhance Deep Sleep and REM Sleep
To counteract age-related declines in sleep quality, consider adopting the following strategies:
Maintain a Consistent Sleep Schedule
Go to bed and wake up at the same time every day to regulate your internal clock.
Create a Sleep-Conducive Environment
Keep your bedroom dark, quiet, and cool. Consider using blackout curtains, white noise machines, or fans.
Prioritize Physical Activity
Regular exercise can enhance sleep quality, though intense workouts should be avoided close to bedtime (within 2 hours of bedtime).
Limit Stimulants and Alcohol
Avoid caffeine and nicotine in the evening. While alcohol may initially make you drowsy, it disrupts deep and REM sleep.
Practice Relaxation Techniques
Meditation, deep breathing, and gentle yoga can help reduce stress and prepare the body for restful sleep.
Nutritional Supplements Can Help Support Healthy Sleep
Melatonin
The primary function of melatonin is to regulate sleep by controlling the body’s sleep-wake cycle, known as the circadian rhythm or 24‑hour biological clock. The brain releases more melatonin toward the end of the day to prepare for sleep and decreases in the early morning as the sun rises. Factors that may reduce the natural production of
melatonin include the normal aging process, poor sleeping habits, insufficient exposure to sunlight during the day, exposure to blue lights close to bedtime, excessive mental stress, high caffeine or alcohol intake near bedtime, certain medications, and inadequate intake of the nutrient cofactors required to produce melatonin. The nutrients and compounds that are required for the body to produce healthy amounts of melatonin include the amino acid tryptophan, vitamin B6, folate, S‑adenosyl‑L‑methionine (SAMe), and iron.
Inositol
Inositol supplements taken at night may promote more restful sleep by helping the body achieve a relaxed state. Dietary sources of inositol are found in animal and plant foods. Myo‑inositol is the most abundant form of inositol, and it is found in fruits, beans, nuts, seeds, and grains. However, the most bioavailable form of inositol comes from lecithins, such as soy and sunflower lecithin. Although the liver and kidneys are able to create inositol, supplementation may be warranted due to reduced dietary intake, reduced inositol creation or utilization, or certain medications.* Inositol play an important role in the body’s ability to fall asleep.
Seek Professional Help When Necessary
If sleep disturbances persist, consult a healthcare provider. Conditions like sleep apnea and restless leg syndrome are common in older adults and can severely impact sleep quality if left untreated.
Conclusion
Sleep is far more than a nightly ritual; it is a critical pillar of healthy aging. By prioritizing deep and REM sleep, you can reduce the risk of chronic diseases, enhance metabolic health, and support cognitive function. While aging may naturally alter sleep patterns, adopting healthy habits and seeking interventions when necessary can help you maximize the restorative power of sleep—a cornerstone for living a vibrant, healthy life at any age.
Invest in your sleep today to unlock the full potential of healthy aging. Your heart, brain, and body will thank you.
