In the desire to age naturally, my greatest ally is one that many people often overlook- and it’s free and lies within the quiet confines of our bedrooms: sleep. Far from being a mere necessity, sleep is a critical player in the process of aging. Understanding its role and optimizing sleep quality can not only make you look and feel younger, but it can add years to your life and life to your years. I have been a sleeper as long as I can remember, and while when I was younger it was more of a game of catch-up and inconsistent bedtimes, now in my fifties I am in bed ready to get my 8-9 hours of sleep every night as close to the same time as possible. This may make me a bit lame at times when the night is still young and I am enjoying time with my friends or family, but I believe it is not only the best thing for aging, but also one of the best choices I can make for my longevity.
The Science of Sleep and Aging
The relationship between sleep and aging is a two-way street, with each influencing the other in profound ways. Here’s how sleep acts as a natural anti-aging process.
Cellular Repair and Restoration
During sleep, our bodies enter a state of repair and regeneration. Growth hormone, primarily secreted during deep sleep, plays a pivotal role in tissue growth and muscle repair. This hormone, along with other sleep-induced repair processes, helps counteract the wear and tear of daily life, effectively slowing the aging clock. Similarly, a lack of sleep speeds up aging, so you can see how critical this is to the aging process- just a night of bad sleep and my eyes are puffy and have dark circles, and my skin looks dull. I have to get out my eye patches and/or caffeine solution to try to do what I can to try to look rested and even though I don’t often wear makeup- concealer is a must on these days. I have my favorite drugstore and high-end concealers that get so many amazing reviews, and with my goal being to cover dark circles more than anything, these work for me!
Stress Reduction and Hormonal Balance
Poor sleep is also linked with elevated levels of cortisol, a stress hormone that can accelerate aging by promoting inflammation and oxidative stress. Adequate rest helps balance stress hormones, thereby reducing inflammation and its aging effects on the body.
Immune Function
Sleep bolsters the immune system, enhancing the body’s ability to fend off infections and diseases. A robust immune system is crucial for longevity and vitality, further underscoring the benefits of sleep.
Tips for Achieving Quality Sleep
Prioritizing sleep quality is an investment in your health and longevity. Here are actionable steps to enhance your sleep:
Stick to a Consistent Sleep Schedule
Regularity is key. Going to bed and waking up at the same time each day sets your body’s internal clock to expect sleep, improving sleep quality and duration. I used to be able to stay up later on the weekends and try to catch up with a long night’s sleep on Sunday and Monday, but I can no longer do that, and I understand that a pattern like this, even if the total hours of sleep remains the same, creates increased cortisol levels and oxidative stress on the body= negative effect on aging!
Create a Restful Environment
Your bedroom should be a temple of tranquility. Keep it cool, dark, and quiet. I don’t even use the heat in the winter now, as I am peri-menopausal and want the room as cool as possible. My husband sleeps in a full set of long underwear and uses extra blankets! While I don’t use them, I would consider using blackout curtains. I am also a big fan of eye masks and a white noise machines, especially when my four college kids are home on break. I will say that the Tik Tok sleep drink which went viral this year has a lot of good qualities. Tart cherry juice has a natural melatonin in it, and a good magnesium powder will do wonders for your sleep and overall health (I’ve been taking it every day for years for overall health and to reduce constipation). Top it off with some Poppi and its a delicious evening mocktail!
Limit Exposure to Screens Before Bed
The blue light emitted by phones, tablets, and computers can interfere with your body’s natural sleep-wake cycle. Try to disconnect from electronic devices at least an hour before bedtime. This is nothing new, we’ve all heard this before, but since we all know we don’t follow this advice, I feel like an imposter in some ways mentioning it, but we really should shut off the devices and read or at least listen to a podcast before bed.
Mind Your Diet
Avoid large meals, caffeine, and alcohol before bedtime. These can disrupt sleep or prevent you from reaching the deeper, more restorative stages of sleep. I’ll have a whole blog on alcohol soon, as cutting back or only having a drink every once in a while has so many benefits on our aging.
Incorporate relaxation practices into your nightly routine.
Meditation, deep breathing exercises, or gentle yoga can help signal to your body that it’s time to wind down.
Seek Professional Help If Needed
If you struggle with persistent sleep problems, it may be time to consult your Doctor. Conditions like sleep apnea and insomnia can severely impact your sleep quality and, consequently, your overall health. After a sleep study, I was recently diagnosed with mild sleep apnea. My husband also said that I had started snoring a couple of years ago (another joy of turning 5-0!). My ENT suggested having a septoplasty for my deviated septum, and after just having the surgery two weeks ago, I already see a huge difference in my quality of sleep. More on that in a separate blog! Tonight, as you settle into bed, remember that with each hour of restorative sleep, you’re not just dreaming – you’re rejuvenating. And that is going to payoff in aging naturally!
