Unlocking the Power of Sleep and Relaxation for Healthy Aging

How to Improve Your Mental Health and Well-Being with Quality Rest

As we get older, our sleep patterns and needs evolve. Falling asleep, staying asleep, and waking up refreshed can become increasingly challenging. Moreover, heightened stress, anxiety, and physical discomfort can further impede the ability to relax and unwind.

According to the National Institute on Aging, adults aged 65 and older are advised to get 7 to 8 hours of sleep each night for optimal health. Yet, studies reveal that nearly 30% of older adults fall short of this recommendation, which can negatively affect their overall health and well-being.

Sleep and relaxation are not luxuries to be neglected. They are essential components of the health journey, and help maintain emotional balance, mental clarity, and physical resilience. Without sufficient sleep and relaxation, our mental health and overall well-being can deteriorate, increasing our susceptibility to mood disorders, cognitive decline, and chronic diseases.

As aging presents new challenges, prioritizing health and well-being becomes vital. Explore the benefits of sleep and relaxation in later years, and discover practical tips below for enhancing rest and boosting mental wellness:

The Benefits of Sleep and Relaxation

Sleep and relaxation are not just passive states of inactivity. They are active processes that involve various physiological and psychological functions, such as repairing tissues, consolidating memories, regulating hormones, and processing emotions. Some of the benefits of sleep and relaxation include:

• Improved Mood and Mental Health
  

  Sleep and relaxation can help cope with stress, reduce anxiety and depression, and boost our happiness and optimism. They can also enhance emotional regulation, empathy, and social skills, leading to greater connection and compassion.

• Enhanced Cognition and Memory
  

  Sleep and relaxation can improve attention, concentration, creativity, and problem-solving abilities. They can also strengthen memory and learning, preventing or delaying cognitive decline and dementia.

• Increased Immunity and Longevity
  

  Sleep and relaxation support the immune system, enhancing resistance to infections and inflammation. They also reduce the risk of chronic diseases, such as diabetes, cardiovascular disease, and cancer, while contributing to a longer lifespan.

Six Ways to Improve Your Sleep and Relaxation

While sleep and relaxation are natural and vital functions, they are not always easy to achieve. Many factors can disrupt our sleep and relaxation, such as environmental noise, light, temperature, medication, caffeine, alcohol, pain, illness, lifestyle habits, and psychological stress. Fortunately, there are some strategies that can help us improve our sleep and relaxation, such as:

1. Establishing a Regular Sleep Schedule
   

   Going to bed and waking up at the same time every day can help regulate the circadian rhythm, which is an internal biological clock that controls the sleep-wake cycle. It can also help avoid jet lag, daylight saving time, and other disruptions that can affect sleep quality.

2. Creating a Comfortable and Relaxing Sleep Environment
   

   A dark, quiet, cool and comfortable bedroom environment can enhance the ability to fall asleep quickly and enjoy deeper sleep. It is beneficial to use curtains, blinds, earplugs, fans, humidifiers, or other devices to block out any external noise or light that may disturb our sleep.

3. Following a Healthy and Balanced Diet
   

   Eating nutritious and wholesome foods can nourish both body and mind, providing the energy and nutrients essential for daily activities. It is encouraged to avoid eating large or spicy meals, or drinking caffeinated, alcoholic, or sugary beverages close to bedtime, as they can interfere with our digestion, metabolism, and sleep quality.

4. Engaging in Regular Physical Activity
   

   Regular exercise can enhance both physical and mental health, while also improving sleep and promoting relaxation. Physical activity can help reduce stress, improve mood, enhance circulation, and strengthen muscles and bones. However, it is recommended to avoid exercising too close to bedtime, as it can stimulate the nervous system and make it harder to fall asleep.

5. Practicing Relaxation Techniques
   

   There are many relaxation techniques that can help calm the mind and body to prepare for sleep. Some of these techniques include deep breathing, meditation, yoga, tai chi, progressive muscle relaxation, guided imagery, aromatherapy, massage, and listening to soothing music or sounds. These techniques are best used before bedtime, or whenever we feel stressed, anxious, or tense.

6. Seeking Professional Help
   

   If you have trouble falling asleep or relaxing, or suffer from sleep disorders like insomnia, sleep apnea, restless legs syndrome, or narcolepsy, it is advisable to consult a doctor or sleep specialist. They can diagnose and treat these conditions and provide personalized advice and support. Additionally, seeking help from a mental health professional, such as a therapist or counselor, can be beneficial for addressing emotional or psychological issues like trauma, grief, or depression that affect sleep and relaxation.

Sleep and relaxation are crucial for maintaining mental health and well-being as we age. They aid in managing stress, boosting mood and cognition, and supporting immunity and longevity. To enhance rest and mental wellness, consider adopting straightforward and effective strategies, including maintaining a consistent sleep schedule, creating a comfortable sleep environment, eating a balanced diet, exercising regularly, practicing relaxation techniques, and seeking professional help if necessary.

Additionally, the Uprise Health app provides tools to improve sleep and relaxation, by helping deal with stress, anxiety, and other emotional issues that may affect rest. It provides personalized counseling or coaching services, and courses on relaxation, meditation, and stress relief that cater to different needs and preferences. Visit the Member Portal today to download the app, and explore all the resources available through the EAP.