The Science of Sleep 🛌

Published: Sat, 03/08/25

Updated: Sat, 03/08/25

A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

The Science of Sleep- How to Rest Better As You Age

Poor sleep isn't just a nightly inconvenience; it's closely linked to accelerated aging and an increased risk of chronic diseases. Research indicates that inadequate or disturbed sleep can contribute to conditions such as obesity, diabetes, hypertension, heart disease, stroke, anxiety, and depression. Sleep quality is also related to functional cognition as seen in the illustration above. A 2017 study published in Nature Reviews Cardiology found that chronic sleep deprivation is associated with an increased risk of cardiovascular disease. Similarly, research inThe Lancet Neurology highlights how disrupted sleep can contribute to the development of neurodegenerative diseases like Alzheimer's.

As we age, sleep patterns naturally shift, making it harder to fall and stay asleep. However, the good news is that there are proven strategies to improve sleep quality—leading to better energy, brain function, and overall well-being. Let's look at what happens when we sleep at a cellular level, then explore some ways we can maximize our sleep!

What Happens to Our Cells as We Sleep

During sleep, the body undergoes essential cellular repair and maintenance. Deep sleep stages trigger the release of growth hormone, which supports muscle repair, tissue regeneration, and overall cellular restoration. Additionally, the brain clears out toxic waste products, including beta-amyloid, a protein associated with Alzheimer’s disease. Mitochondria, the powerhouses of our cells, also undergo repair and energy optimization, which is crucial for preventing oxidative stress and slowing down aging. Inadequate sleep disrupts these processes, leading to increased inflammation, impaired immune function, and accelerated cellular aging.

How Do We Get Better Sleep?

1. Maintain a Consistent Sleep Schedule
Going to bed and waking up at the same time every day—even on weekends—helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.

2. Get Natural Light During the Day
Exposure to natural sunlight, especially in the morning, helps regulate your circadian rhythm and signals to your body when it’s time to be awake and when it’s time to rest.

3. Limit Blue Light Before Bed
Screens from phones, tablets, and TVs emit blue light that disrupts melatonin production. Try reducing screen exposure at least an hour before bedtime or use blue light-blocking glasses.

4. Create a Cool, Dark, and Quiet Sleep Environment
A slightly cooler room (around 65°F), blackout curtains, and white noise machines can help create an optimal sleep setting. If you wake frequently, try using a weighted blanket for added comfort.

5. Cut Back on Caffeine and Alcohol
Caffeine can stay in your system for up to 10 hours, so it's best to avoid it in the afternoon. While alcohol might help you fall asleep initially, it disrupts deep sleep cycles, leaving you groggy the next day.

6. Exercise Regularly
Physical activity—especially earlier in the day—can improve sleep quality by reducing stress and promoting deeper rest. However, avoid intense workouts too close to bedtime.

7. Practice Relaxation Techniques
Deep breathing or gentle stretching before bed can signal to your nervous system that it’s time to wind down. A simple bedtime routine can make a big difference.

8. Consider Magnesium and Herbal Remedies
Magnesium-rich foods (like nuts, seeds, and leafy greens) or supplements may promote relaxation. Herbal teas like chamomile and valerian root have also been shown to aid sleep.

Quality sleep is a key cornerstone for aging well and maintaining health. Implementing these research-backed strategies can lead to significant improvements in your sleep quality and overall vitality. Try incorporating a few of these tips this week, and observe the positive changes in your well-being.

Have a Wonderful Week!

Kristen Nielsen

Start Your Freedom Journey

I help adults over 60 strengthen their BODIES, BRAINS, and BALANCE with personalized, in-home training so they can keep doing what they love!

Want to learn more? Call today to schedule a FREE consultation and balance assessment!

719-243-2877

Click Here to Visit My Website

Creamy Banana Almond Smoothie

Here's a recipe that is high in magnesium to aid sleep!

Ingredients:

1 ripe banana (high in magnesium and potassium)
1 cup unsweetened almond milk (rich in magnesium)
1 tablespoon almond butter (good source of healthy fats and magnesium)
1 tablespoon chia seeds or ground flaxseeds (high in magnesium and fiber)
½ teaspoon cinnamon (helps regulate blood sugar)
½ teaspoon vanilla extract (for flavor)
1 handful fresh spinach (adds extra magnesium without significantly altering the taste)
Handful of ice (optional)

Instructions:

Blend all ingredients together until smooth.
Pour into a glass and enjoy.

Email: Kristen@TogetherWon.com

Phone: 719-243-2877

Website: www.TogetherWon.com

Kristen Nielsen
Functional Aging Specialist

2021 Walnut Creek Court
Colorado Springs Colorado 80921
US

Unsubscribe | Change Subscriber Options