Shorter dream-stage sleep could also be associated to earlier demise – . Well being Weblog

Time and time again, it has been shown that getting adequate sleep is critical to daily functioning and long-term health. Sleep plays a number of roles: regaining energy for the brain, eliminating waste products and creating memories. Previous studies have clearly linked decreased sleep times to heart disease, obesity, decreased cognitive performance, poorer mood, and even shorter life. There is now new research to suggest that the lack of a certain type of sleep (the dream stage of sleep) may be related to previous death in middle-aged and elderly people.

What is REM sleep?

Normal sleep is divided into two types of sleep: rapid eye movement (REM) and non-rapid eye movement (NREM). NREM is further classified according to the depth of sleep; N1 and N2 are lighter stages of sleep, and N3 is deep sleep, which is the most restful. (REM is the stage at which vivid dreaming occurs.) The brainwave activity during this time is similar to the activity of the brain when it is awake. REM periods generally occur every 90 minutes and are longest in the second half of the night. REM sleep typically makes up 20% to 25% of sleep time.

How does sleep change with age?

Sleep times and phases naturally change with age. Total sleep time decreases by 10 minutes every ten years until the age of 60, when it stops decreasing. The time in N3 sleep, the deepest stage of sleep, also shortens with age; The time in N1 and N2 tends to increase. As a result, people wake up from sleep more easily as they age. The percentage of REM sleep, of course, also decreases; Therefore, decreased time spent in SEM can be a marker of aging.

The circadian rhythm is an internal 24-hour clock that controls numerous body functions such as body temperature, hormone release and sleep time. The internal clock "advances" with age, so older adults tend to fall asleep earlier and wake up earlier. Adapting to jet lag and shift work becomes more difficult. Napping during the day also increases when the strength of the daily rhythm and the nocturnal urge to sleep decrease.

Studies have also shown that older adults who are healthy may not experience sleep problems if they are actually impaired, or can assume that certain disorders are part of aging if they have treatable conditions.

Why would less sleep increase my risk of death?

In the short term, sleep deprivation increases cortisol levels, increases blood pressure, decreases glucose tolerance, and increases the activity of the body's combat or flight system, all of which are associated with an increased risk of diabetes, heart attack, and stroke. Daytime cognitive performance is also reduced, which leads to more accidents. Twenty-four hours of vigilance impair driving ability to the same extent as a blood alcohol concentration of 0.10% which is above the legal limit.

In the long term, both short and long sleep (less than five hours or more than nine hours) have been linked to previous death. People who sleep less than four hours dramatically increase their risk of dying early, possibly due to heart disease, diabetes, high blood pressure, chronic stress, lower immunity, and faster aging overall.

Less sleep at the dream stage makes a difference

We know that short sleep is linked to increased mortality, but until now it has been unclear whether shorter sleep at any particular stage of sleep affects the health risks associated with sleep deprivation. A new study published in JAMA Neurology examined the relationship between REM sleep and earlier death in two large study groups, one made up of 2,675 older men and the other made up of 1,386 middle-aged men and women. They tracked both groups over time and examined the relationship between sleep stages and causes of death.

Both groups showed increased death rates associated with a decrease in REM sleep with a 13% increase in death rate for every 5% decrease in REM sleep. REM sleep was the most important stage of sleep in predicting survival.

Put new research in context: what does it mean for me?

This study showed an association between reduced REM and increased mortality, but did not show the cause of the association. REM withdrawal could independently contribute to the development of numerous other diseases. The results apply more clearly to older adults, as the average age groups examined were in the 50s and 70s. Short SEM can also be a marker of a sick or aging brain; Less REM sleep is already linked to a higher risk of dementia. Overall, ensuring adequate REM sleep is important to protecting your health over the long term.

Sleep better in middle age and beyond

Maintaining a good night's sleep should be a priority throughout your life. Everyone can make healthy choices to maximize restful sleep. Dr. Suzanne Bertisch has previously written about recommendations for improving sleep hygiene. For more suggestions, see . Health Publishing's special Health Report on Improving Sleep: A Good Night's Rest.

Some basic steps to improve your sleep and health are:

• Get at least seven hours of sleep every night. If you are still tired, sleep a little longer. Some people need eight or nine hours of sleep to feel rested.
• Maintain a constant bedtime and wake-up time. This makes it easier to fall asleep and keeps your daily rhythm coordinated with your sleeping and waking times.
• Try to sleep when your body naturally wants to fall asleep and wake up. This can deviate from the sleeping and waking times required for working hours, which also has negative consequences. A sleep doctor can help you align your daily clock with your schedule.
• Depression or other mood disorders can cause insomnia. Talk to your doctor if you feel bad, stop enjoying your hobbies, or are struggling with anxiety or sadness.
• If you can't sleep, fall asleep, or feel drowsy all the time, you may need to see a doctor for a sleep disorder such as sleep apnea or insomnia. Treating these disorders can make a big difference in overall sleep quality and health.