Seniors in Escanaba, Michigan, are drawn to this location for its quiet, small-town charm, but poor sleep habits can disrupt one's life in this scenic retirement spot, increasing blood pressure, inflammation, daytime fatigue, high cholesterol, and even plaque buildup in the arteries.
Recent data also draws a powerful link between sleep and heart health. Studies cited by the National Council on Aging found that seniors over the age of 70 who receive less than five hours of sleep have a heightened risk of falls, bone fractures, and cardiovascular events.
The increase of health concerns that come with age also contributes to irregular sleep patterns, like arthritis and chronic pain. Seniors with sleep disorders are more likely to develop sleep apnea, which increases the risk of heart disease, according to the NCOA.
Learn more about the impacts of poor senior sleep patterns on heart risk and aging, including tips for promoting better sleep habits in seniors.
Daytime fatigue is only the beginning for seniors who consistently struggle with sleep. Seniors who struggle with insomnia and irregular sleep patterns face even more physiological stressors that impact the cardiovascular system.
One of the most notable effects is high blood pressure.
Good sleep promotes a "nocturnal dipping" process that naturally allows blood pressure to drop. Without adequate sleep, the body never reaches this state, so senior blood pressure levels remain high, even during periods of rest.
High blood pressure at night puts even more strain on the heart, negatively affecting the lining of the arteries, as well.
Yes, sleep deprivation triggers a ripple effect of inflammation throughout the body. This physiological response is a precursor to:
Sleep-related inflammation is often compounded by other factors, like lack of physical activity during Escanaba's winters. Hence, seniors are more prone to developing atherosclerosis, which is the hardening of the arteries. This only increases the risk of cardiovascular events like heart attacks or even strokes.
While too little sleep per night can lead to a cascade of health issues, getting too much sleep can increase the risk of cardiovascular disease (CVD) by 10% in adults over the age of 70, according to data from the American Heart Association.
The study recommends that seniors cut down on naps in favor of getting a full night's rest, which ranges between 7 to 9 hours. Naps that last longer than 30 minutes can potentially increase the risk of CVD by 23%
The study also found that adults who receive less than 7 hours of sleep per night increase their cardiovascular risk by 14%. The highest risk group is older adults who report frequent naps of over 30 minutes, along with nightly sleep patterns of under 7 hours. This group has a 47% risk of CVD.
Obstructive sleep apnea (OSA) is an often overlooked cardiovascular risk with sizeable consequences for senior heart health. A study published in the National Library of Medicine found OSA to be prevalent in up to 80% of adults with the following cardiovascular disorders:
Further analysis found that OSA nearly doubled cardiovascular risk by worsening oxidative stress, endothelial (blood vessel lining) dysfunction, and inflammation.
Sleep plays a critical role in weight management. Lack of sleep not only contributes to high blood pressure, reinforcing the link between insomnia and heart disease, but it also disrupts hormone regulation.
A good night's sleep regulates two vital hormones for weight management, ghrelin and leptin. These hormones control hunger and satiation, which is the state of being full and satisfied with that fullness. Getting between 7 to 9 hours of sleep every night can help curb cravings for salty and sugary foods that are high in calories.
Improved hormone regulation decreases the risk of obesity by naturally regulating satiation.
A calming environment can make a noticeable difference in promoting healthy sleep for older adults.
Once bedtime rolls around, make sure the environment is dark and quiet. Slightly cooler temperatures can help, as well.
Use blackout curtains for early bedtimes. White noise machines can block out distracting noises and racing thought patterns.
Seniors need supportive mattresses and pillows that minimize disruptive aches and pains.
Seniors thrive on predictability.Going to bed and waking up at the same times every day programs the mind and body to stick to a healthy sleep routine. Daily exposure to natural light also strengthens seniors' internal clocks.
Daily exercise helps regulate the internal clock while promoting deeper sleep patterns. Take morning and afternoon walks. Avoid evening walks right before bed, as excess energy can be disruptive.
Reading a physical book or listening to calming music is a better way to stay engaged before bed. Taking a warm bath or enjoying a peaceful meditation is an excellent way to calm one's mind for a restful sleep.
Seniors should avoid drinking coffee in the evening since it's a stimulant. Avoid eating right before bed. Instead, eat a balanced early evening dinner; however, a calming cup of chamomile tea is fine.
Avoid watching TV or looking at a computer screen before bed. Try to turn off these devices at least an hour before bedtime. Blue light can potentially disrupt the natural melatonin production process.
Understanding the connection between sleep and heart health is the start of a new approach to senior sleep routines. Educate yourself further on the links between poor sleep patterns and CVD, including strategies for better sleep, like calming environments, daily exercise, and supportive mattresses.
The compassionate team at Lakehouse Escanaba understands the vital role of sleep in seniors' lives. Our engaging activities calendar, social experiences, balanced nutrition program, and cozy living spaces contribute to quality sleep patterns.
Schedule a tour of our community to learn more about the promise of true Escanaba senior wellness.