![]() ![]() ![]() Maintaining good sleep should remain a priority throughout your life. Getting better sleep in middle age and beyond Overall, ensuring adequate REM sleep is important to protecting your long-term health. ![]() Short REM may also be a marker of a sick or aging brain less REM sleep has already been tied to a greater risk of dementia. The results apply more clearly to older adults, given that the age groups studied averaged in the 50s and 70s. REM deprivation could independently contribute to the development of numerous other diseases. This study showed an association between reduced REM and increased mortality, but it did not demonstrate the cause of the association. Putting new research into context: What does this mean for me? REM sleep was the most important sleep stage for predicting survival. They followed both groups over time and looked at the relationship between sleep stages and causes of death.īoth groups showed increased mortality rates related to a decrease in REM sleep, with a 13% higher mortality rate for every 5% reduction in REM sleep. A new study published in JAMA Neurology looked at the relationship between REM sleep and earlier death in two large study groups, one consisting of 2,675 older men and the other of 1,386 middle-aged men and women. We know that short sleep is associated with increased mortality, but until now it has been unclear if shorter sleep in a particular sleep stage makes a difference in the health risks associated with sleep deprivation. Less dream-stage sleep makes a difference People who sleep less than four hours dramatically increase their risk of dying early, possibly through heart disease, diabetes, high blood pressure, chronic stress, lower immunity, and overall more rapid aging. In the long term, both short and long sleep (less than five hours or more than nine hours) have been associated with earlier death. Twenty-four hours of sustained wakefulness impairs driving ability to the same degree as a blood alcohol concentration of 0.10%, which is above the legal limit. Daytime cognitive performance is also reduced, resulting in more accidents. In the short term, sleep deprivation increases cortisol levels, causes increased blood pressure, decreases glucose tolerance, and increases the activity of the body’s fight-or-flight system, all of which are linked to increased risk of diabetes, heart attacks, and strokes. Why would less sleep increase my risk of death? Studies have also shown that older adults who are healthy may not perceive problems with sleep when it is actually impaired, or may assume that certain disruptions are part of aging when they have treatable conditions. Daytime napping also increases as the strength of the circadian rhythm and the drive to sleep at night decrease. Adapting to jet lag and shift work becomes more difficult. The internal clock “advances” with age, so older adults tend to fall asleep earlier and wake earlier. The circadian rhythm is a 24-hour internal clock that governs numerous body functions including body temperature, release of hormones, and sleep time. The percentage of REM sleep also naturally decreases thus, reduced time spent in REM may be a marker of aging. As a result, people wake more easily from sleep as they age. Time in N3 sleep, the deepest sleep stage, also shortens with age time in N1 and N2 tends to increase. Total sleep time decreases by 10 minutes every decade until age 60, when it stops decreasing. Sleep time and sleep stages naturally change as we age. REM sleep normally makes up 20% to 25% of sleep time. REM periods generally occur every 90 minutes, and are longest during the second half of the night. (REM is the stage where vivid dreaming occurs.) Brainwave activity during this time appears similar to the brain’s activity while awake. NREM is further classified by depth of sleep N1 and N2 are lighter sleep stages, and N3 is deep sleep, which is most restorative. Normal sleep is broken down into two sleep types: rapid eye movement (REM) and non-rapid eye movement (NREM). There is now new research that suggests that lack of a certain type of sleep (the dream stage of sleep) may be related to an earlier death in middle-aged and older people. Prior studies have clearly linked shortened sleep times to heart disease, obesity, reduced cognitive performance, worsened mood, and even a shorter life. Sleep serves numerous roles: recovering energy for the brain, clearing waste products, and forming memories. Time and time again, adequate sleep has been shown to be critical to daily functioning and long-term health.
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