Sleep is one of the four pillars of longevity, together with Activity, Nutrition and the Mind. Not only does it have a direct impact on our own health, it also affects the other pillars indirectly.

How do sleep patterns change throughout life?

Sleep patterns evolve significantly across our lifespan. In older adults, studies have demonstrated shorter total sleep duration, increased sleep latency (the time it takes to fall asleep), and more fragmented sleep during the night. This is completely normal as we age.

Daytime napping also becomes more common with age.

Is this perhaps our body’s effort to make up for the night time pattern changes?

Well, one big reason for these changes is something called the circadian rhythm. This is our body’s natural clock that tells us when to sleep and wake up. It regulates our sleep-wake cycle and with age, the circadian rhythm typically shifts earlier in a process called “phase advance”.

One well-documented physiological change is reduced melatonin secretion, which impairs the ability to initiate and maintain sleep.

Reduced melatonin levels mean our sleep isn’t as deep or restorative as it once was, leading to increased tiredness during the day.

As our pineal glands (the part of the brain that secretes melatonin) ages, it also becomes calcified. This also contributes to the decreased melatonin secretion, with more reverberations downstream, as melatonin has other neuroprotective qualities too; not just helping us sleep better!

A more recent study from Chen et al. also noted that circadian rhythm related gene expression in the prefrontal cortex decreases with age, thus illustrating changes at a molecular level.

 

The effects of circadian dysregulation

The effects of this circadian rhythm dysregulation are profound as they have a direct impact on sleep quality and wide implications for our health and ageing. It’s not just about feeling tired the next day.

It can also impact your brain health.

For example, a study by Homolak et al. (2018) found that poor sleep affects the brain’s ability to clear harmful substances known as amyloid-beta plaques. These plaques are closely linked to Alzheimer’s disease, a condition that affects memory and cognitive function. Maintaining regular and healthy sleep patterns is therefore essential to protecting your brain health as you age.

Hormonal Disruptions and Metabolic Health

Sleep also plays a crucial role in regulating hormones like cortisol and insulin. Disruptions in sleep can disturb the rhythm of these hormones, increasing the risk of developing insulin resistance, obesity, and type 2 diabetes. When insulin and cortisol levels aren’t properly regulated, the body’s metabolism can become imbalanced, leading to long-term health problems.

Increased Cancer Risk

There’s growing evidence that long-term disruption of sleep patterns might even increase the risk of developing cancer. This has been particularly observed among shift workers, whose irregular sleep schedules significantly disrupt their circadian rhythms.

According to a study published in Nature, these disruptions can negatively affect melatonin levels and weaken the immune system, potentially leading to uncontrolled cell growth and cancer.

Chronic Inflammation

Poor sleep also contributes to chronic inflammation in the body. Chronic inflammation is when the body’s immune system remains active unnecessarily, leading to damage over time. This type of inflammation is linked to various health conditions such as heart disease, arthritis, and even accelerated ageing (Hirose et al., 2024). Sleep helps regulate immune responses, making it vital for controlling inflammation levels.

Is melatonin supplementation useful?

It can be. It’s one of the most commonly used supplements for sleep related issues. It can be efficient at improving sleep quality and it is especially effective in conditions such as ADHD, autism and even menopause to some extent. In the UK, melatonin is licensed to be prescribed via modified release tablets in adults 55 years and over.

Unlike other drugs, it has the major benefit that it is not addictive and you are also less likely to develop a tolerance to it.

It’s worth noting here that other drugs such as benzodiazepines, zopiclone, zolpidem, etc. are not useful for long term sleep issues because they don’t help you achieve a restful sleep. They can also be highly addictive. They may put you to sleep, but the sleep you get from them is of very low quality, whereas we are aiming for high quality, restful and rejuvenating sleep.

Supplementation has been shown in early clinical studies to mitigate some of the downstream effects of pineal gland calcification, potentially supporting healthier ageing. Ongoing research in this area appears promising! But there is still more left to do.

It would be especially interesting to see if the doses of melatonin required for its antiageing properties would need to be any higher than the doses used for insomnia.

Strategies to Improving Sleep

Fortunately, there are several practical steps we can take to improve our sleep quality as we age. One of the simplest ways is to maintain a regular sleep schedule by going to bed and waking up at the same times every day.

Consistency is key and it helps regulate the body’s internal clock, making it easier to fall asleep and wake up feeling rested.

Exposure to natural light during the day is another effective strategy. Daylight helps reinforce our natural circadian rhythm, keeping the body’s internal clock on track. Taking a short walk outside during the daytime can significantly improve sleep patterns.

Using melatonin supplements can also help older adults who struggle with sleep. Melatonin supplements can mimic the body’s natural sleep signals, aiding in falling asleep and maintaining a restful sleep throughout the night. However, it’s important to discuss this option with a healthcare provider before starting any supplementation.

Creating a relaxing bedtime routine is another effective method. Activities such as reading, gentle stretching, or listening to calming music can help signal the body that it’s time to sleep. Additionally, avoiding blue light from screens, like phones and tablets, 1-2 hours before bed can also help.

Physical activity during the day can also greatly improve sleep. Regular exercise not only promotes better sleep but also enhances overall health and well-being. Even moderate activities such as walking, swimming, or yoga can significantly enhance sleep quality when done consistently. Just don’t do any high intensity exercise 2-3 hours before bedtime.

Dietary choices can influence sleep as well. Avoiding large meals, caffeine, and alcohol close to bedtime can help ensure restful sleep. Instead, opting for lighter meals and calming herbal teas in the evening can promote better sleep hygiene.

Managing stress through relaxation techniques such as meditation, deep breathing exercises, or mindfulness practices can also improve sleep. Stress and anxiety are common reasons people struggle to fall asleep, and actively managing these emotions can have positive effects on sleep quality.

The Longevity One app that we have launched on the App Store has these strategies and more in the Longevity education section. I highly recommend that you check it out to learn more about the connection between sleep and healthy ageing.

Overall, understanding this connection between sleep and overall health is vital.

By adopting healthier sleep habits and routines, older adults can significantly enhance their sleep quality and reduce the risk of sleep-related health problems. Good sleep is crucial for maintaining a high quality of life and supporting overall well-being as we age.

To have a chat with us and find out more if we can help with your longevity journey, get in touch today.