Q: As I have gotten older, I find myself experiencing more restless nights than restful ones. What can I do about it?
A: Quality sleep is fundamental for our overall brain health and well-being, especially as we age. It plays an essential role in strengthening the immune system, repairing cells and tissues for physical recovery, and enhancing cognitive skills such as focus, problem-solving, and creativity. Eating nutritious foods, engaging in physical exercise, and social activities can further enhance brain plasticity. However, poor sleep may lead to memory issues, irritability, and increase the risk of neurodegenerative conditions like Alzheimer's and dementia.
Sleep is vital for glymphatic flow, the process that flushes toxins from the brain, and for effective memory recall. During rapid eye movement (REM) and slow-wave sleep, our minds integrate new data into long-term memory, leading to a sharper intellect as neural networks are reinforced. The cognitive neuroscience theory of memory consolidation emphasizes that sleep is crucial for this successful transfer and reorganization of information from a fragile, temporary state to a stable, long-term one.
As we age, the importance of sleep becomes increasingly clear, yet many older adults face obstacles to achieving restful slumber. To better understand these challenges, it requires looking at the homeostatic regulation theory, which reveals how our bodies balance wakefulness and rest. Sleep pressure—the natural urge to sleep—grows as adenosine, a neurotransmitter, accumulates during wakefulness. While this desire for rest signals when it’s time to sleep, aging adults often face additional challenges, such as anxiety about being alone, personal safety concerns, worries about timely bathroom access, and disturbances from unfamiliar sounds.
Adding more complexity to this picture is our circadian rhythm, the internal clock that dictates our sleeping and waking patterns. These rhythms and sleep pressure work together to define how much sleep we need based on how long we have been awake. This relationship sheds light on why we often feel sleepy by evening, even if we haven't been awake all that long. Appreciating how these systems interact demonstrates the crucial importance of both the quality and duration of sleep—not just for feeling well-rested, but for bolstering cognitive performance and emotional health.
To attain the restorative sleep our bodies need, it is important to adopt effective strategies that can help overcome the challenges many older adults face, such as environmental distractions and health changes. Creating a tranquil sleep environment is ideal. Consider transforming your bedroom into a calming sanctuary with soft lighting, comfortable bedding, and minimal noise. The potential benefits of sleep aids such as white noise machines, sleep apps, or relaxation music can create a soothing bedtime atmosphere. Establish a consistent sleep schedule by going to bed and waking up at the same time every day, helping to sync the body’s internal clock for better rest.
Incorporating relaxation techniques can also enhance your ability to unwind before bed. Gentle stretches or deep breathing exercises can calm your mind and prepare your body for sleep. Additionally, staying active throughout the day with regular physical activity not only boosts your daytime energy levels, but also paves the way for healthier sleep patterns. Getting natural light exposure during the day helps regulate circadian rhythms, promoting alertness in the daytime and aiding sleep at night.
Be mindful of large meals, heavy or spicy foods, and excessive liquids close to bedtime, as these can disrupt sleep. Limiting caffeine and screen time in the hours leading up to sleep is also wise, as both can hinder melatonin production, the hormone regulating sleep.
Ultimately, achieving the peaceful sleep we desire is less about finding the perfect mattress or pillow, and more about creating practices and environments that nurture undisturbed sleep. By embracing these strategies, you can rediscover the joy of waking up refreshed and ready to face the day ahead. As you embark on this ongoing journey toward improved sleep, seize the opportunity to enhance your life—one restful night at a time.
Karen Casanovas’s book she co-authored with Jim Britt, “Cracking the Rich Code,” Volume 19, will be available for purchase online and in selected stores. To pre-order go to her website: karencasanovas.com.
Karen Casanovas, PCC, CPCC, CLIPP is a certified resilience coach, author, and speaker dedicated to empowering individuals and organizations with practical tools and strategies grounded in neuroscience, positive psychology, and cognitive-behavioral frameworks. With over 40 years of experience as an award-winning leadership executive in diverse cultural settings, she enables people to thrive amid stress and adversity. If you have questions write to her at info@karencasanovas.com.
