Educational Articles

Why Better Sleep Leads to Better Health

Getting a good night's sleep is not a luxury - it's a necessity. Sleep plays a crucial role in physical healing, brain function, and emotional well-being. Yet, many adults, especially those over 65, struggle with sleep quality due to changes in sleep patterns, medications, or health conditions. 

Why Sleep Matters

· Supports Immune Function: While you sleep, your body repairs and strengthens its defenses.

· Boosts Brain Health: Sleep helps with memory, attention, and decision-making.

· Regulates Mood: Poor sleep can increase irritability, anxiety, and even symptoms of depression.

· Reduces Fall Risk: Being well-rested improves balance, reaction time, and coordination.

Tips for Better Sleep

· Stick to a Routine: Go to bed and wake up at the same time every day, even on weekends.

· Create a Sleep-Friendly Environment: Keep your bedroom quiet, dark, and cool.

· Limit Naps: If needed, take short naps (20-30 minutes) early in the afternoon.

· Avoid Stimulants: Reduce caffeine and heavy meals in the evening.

· Stay Active: Gentle daily activity, like walking or stretching, can improve sleep quality.

· Unplug an hour before bed: Try turning off screens and doing something calming like reading, listening to music, or gentle breathing exercises. 

Article contributed by Emily Erickson, Regional Assistant Director of Rehabilitation

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References: Sleep and Immune Function Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflugers Archiv - European Journal of Physiology, 463(1), 121-137. https://doi.org/10.1007/s00424-011-1044-0Sleep and Cognitive Function Lo, J. C., Ong, J. L., Leong, R. L., Gooley, J. J., & Chee, M. W. (2016). Cognitive performance, sleepiness, and mood in partially sleep-deprived adolescents: The need for sleep study. Sleep, 39(3), 687-698. https://doi.org/10.5665/sleep.5552  Sleep and Mood Disorders Baglioni, C., Battagliese, G., Feige, B., et al. (2011). Insomnia as a predictor of depression: A meta-analytic evaluation of longitudinal epidemiological studies. Journal of Affective Disorders, 135(1-3), 10-19. https://doi.org/10.1016/j.jad.2011.01.011  Sleep and Fall Risk in Older Adults Stone, K. L., Ensrud, K. E., & Ancoli-Israel, S. (2008). Sleep, insomnia and falls in elderly patients. Sleep Medicine, 9(Suppl 1), S18-S22. https://doi.org/10.1016/S1389-9457(08)70011-1  Sleep Hygiene Recommendations Hirshkowitz, M., Whiton, K., Albert, S. M., et al. (2015). National Sleep Foundation's sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40-43. https://doi.org/10.1016/j.sleh.2014.12.010Sleep and Aging