Importance of Sleep
Older Adults and Longevity
Sleep issues tend to mount as we get older. According to a National Sleep Foundation's comprehensive study, we have a harder time falling asleep, have more trouble staying asleep, and have lighter sleep cycles. It is a myth that our sleep needs decline with age. In fact, older adults should still get 7-8 hours of sleep per night. The younger we are, the more hours of sleep we require. An article published in the Foundation's sleepfoundation.org reports that insomnia is higher amoung seniors with 44% experiencing one or more symptoms at least a few nights a week. Snoring is a primary cause of sleep disruption with approximately 90 million American adults. Loud snoring is a symptom of sleep apnea and is often associated with high blood pressure and other medical problems. Additionally, restless legs syndrome (RLS) and gastroesophageal reflux disease (GERD) are other common causes of sleep problems.
A 2018 University of Pennsylvania study found that the effect of sleep deprivation mimicked the aging process on a cellular level, where it can cause cognitive decline and impaired memory. To understand more, read the article Why Do Some Sleep-Deprived People Experience Worse Cognitive Functioning than Others? Penn study reveals that microRNAs predict differences in cognitive impairment in memory and attention after sleep deprivation.
Meanwhile, a Frontiers in Aging Neuroscience study found an association between regular slumber patterns in older adults and longevity. They state that 'a positive relationship between sleep quality, survival and successful aging has been reported in centenarians, indicating the importance of healty sleep habits to longevity.'
Conversely, another study found that those who slept more than 10 hours a night had a 30 percent higher risk of early death due to obesity, hyperglycemia and hypertension, diabetes, and stroke. The BMC Public Health research - 'Association between sleep duration and metabolic syndrome: a cross-sectional study' - provided analysis among Koreans age 40-69 year olds. Overall, they state that adults should sleep 7-8 hours per night and to practice 'healthy sleep hygiene' such as limiting daytime naptimes to 30 minutes, avoiding stimulants such as caffeine before bedtime, avoiding heavy or rich foods, and ensuring adequate exposure to natural light.