Sleep Glorious Sleep

Happy Friday!

At this time of year just about everyone is feeling tired and emotional. Our usual form is to crash through to the holiday break and then fall in a heap.

What if there was one thing you could do that will guarantee a different end to the year and give you more years on your life without cognitive decline?

I’ve done some research and it turns out sleep is the superpower that will get us through to the finish line, all of them, with flying colours!

The Big Picture

Sleep can help with tiredness and stress in many ways, including:

● Reducing stress hormones: Sleep helps reduce the body’s production of cortisol and other stress hormones.

● Improving mood: Well-rested people tend to be calmer and react less strongly to negative situations.

● Regulating the immune system: Sleep helps the body produce substances that fight infection and illness.

● Improving brain function: Sleep helps the brain form new pathways for learning and memory, and improves attention, decision-making, and creativity.

● Enhancing energy: Sleep helps people feel more energised.

Sleep and Longevity

Recent research underscores the vital role sleep plays in longevity, and aging. Poor sleep is linked to chronic diseases like diabetes and cardiovascular issues, with both insufficient and excessive sleep increasing mortality risk. Healthy sleep patterns can actually boost life expectancy.

Brain Sleep

Varied sleep patterns are associated with increased risk of cognitive decline, as seen in a study where older adults with fluctuating sleep patterns showed higher cognitive impairment compared to those with stable sleep patterns.

5 Hot Sleep Tips

1. Regular Sleep Schedules

Maintaining consistent sleep-wake times is crucial. Regular sleep patterns are strongly associated with lower mortality risk, even more so than sleep duration alone.

2. Deep Sleep Maintenance

Super-agers often retain more time in deep, slow-wave sleep, which is restorative and linked to better health outcomes.

3. Balanced Sleep Duration

Both abnormally short and long sleep durations are linked to increased mortality, highlighting the importance of balanced sleep habits for longevity.

4. Bin the Booze

The older you get, the worst the impact if alcohol on your sleep quality. Drink less, and stop drinking 3 hours before bed for a good night’s sleep.

5. Napping’s Nuances

Daytime napping can enhance cognitive function if done moderately – the ideal is 20-40mins. The optimal nap time is between 1-4 pm to align with natural cycles and avoid disrupting nighttime sleep.

Sleep well Be Wellers!