Exploring the Path to Healthy Sleep

Sleep is a critical part of maintaining overall health and well-being. With age, changes in normal sleep cycles can lead to older adults having fragmented and disturbed sleep. In India, 61 percent people get less than six hours of uninterrupted sleep at night; insomnia becomes more frequent after the age of 65.

A commonly associated shift in sleep is in the circadian rhythm. In other words, the circadian "clock" in older people often advances, leading to an earlier bedtime, earlier wake-up time, and peaks in body temperature and melatonin production. This can lead to daytime sleepiness and early morning awakening. Here, nighttime sleep and daytime wakefulness are affected. This can impact energy levels and have more serious physiological consequences, like type-2 diabetes, Alzheimer’s, and Parkinson's disease.

Underlying medical conditions such as arthritis, and those affecting cardiovascular, gastrointestinal and pulmonary heath, may precipitate sleep deprivation. Pain and discomfort can delay sleep and even shorten the duration of sleep. Additionally, psychiatric disorders such as depression and anxiety can lead to insomnia and deterioration in sleep quality due to distressing dreams and physical limitations.

Dr. Pankaj Jain, a pulmonary care and lung disorder specialist from the Department of Pulmonary Care in Pune’s Jehangir Hospital, shared his tips on improving sleep cycles and improving sleep patterns without relying on medication.

Lifestyle Factors Affecting Sleep

• Irregular sleep-wake patterns and poor sleep habits related to lifestyle or work requirements can hinder the circadian rhythm.

• Caffeine intake can have alerting effects and lead to staying awake at night, resulting in sleeplessness, anxiety, frequent nighttime awakenings, and overall poorer sleep quality.

• Intake of stimulants such as alcohol and nicotine can increase blood pressure and heart rate, making one more alert and awake.

• intake of certain medications can also have stimulating effects on sleep: antidepressants, decongestants, and other steroids meant for chronic disorders. The sedating effects of these medications are also reported with excessive daytime sleepiness.

• Having an uncomfortable bed and an old mattress can hamper sleep quality. An untidy room can stress you out and clutter the mind from getting good rest.

• Not having a proper diet schedule and going to bed having eaten too much or too little can hamper sleep time and quality.

Consequences of Sleep Deprivation

• Decreased energy levels and daytime sleepiness

• Mood imbalances and increased rates of anxiety and depression

• Increased risk of accidents, falls, and injuries

• Slower reaction time and poor decision-making

• Increased risk for illnesses and long-term health problems

• Lower concentration levels, deteriorating memory, and focus

Tips on Healthy Sleep

• Reduce the intake of caffeine, alcohol, nicotine, and sugar in the afternoon and evening.

• Maintain a sleep diary. It can help you assess your sleep patterns and help you make links between your routine and understanding how to improve your sleep.

• Maintain a regular exercise routine and have a cooldown exercise routine just before your sleep at night. Moderate aerobic exercise and yoga can be helpful.

• Eat foods high in protein, as well as iron-rich foods and fruits, and food that is low in carbohydrates.

• Avoid sleeping pills and melatonin supplements to sleep. Excessive intake of sedatives can lead to daytime drowsiness, limbic fatigue, and addiction to medications.

• Ensure that your room is cool, and if there is too much bright light, wear a sleeping eye mask.

• Listen to some calm music, drink warm relaxing herbal teas, and practice meditation for a few minutes before bedtime.

• Avoid checking the phone just before bedtime, as the blue-light disrupts the circadian rhythm.

• Meet your health care provider for a check-up and discuss your difficulties with getting good sleep.

Combining all the above suggestions, frequent checks with your doctor, and adequate tracking of your sleep schedule can help you sleep better.