Inflammaging Series: PART III - Sleep Strategies to Reduce Inflammaging
Reduce inflammaging
In Part III of my Inflammaging Series, I cover sleep strategies to reduce Inflammaging. Choices you make today to increase the quality and quantity of your sleep will help you decrease inflammation and increase longevity.
Improving your sleep will benefit you, regardless of how old you are. Recent studies show that healthy lifestyles can slow down or even reverse the process of inflammaging.[4]
You don’t need to start sleeping like a baby, eating like an Olympic athlete, or training for a marathon to address inflammaging. Taking small steps, starting today, will help get you on the path to a healthy and physically strong future—no matter your age.
Here are my top recommendations. Pick 1 or 2 a month and start making small changes that will last a lifetime.
Getting better sleep
Getting an adequate amount of quality sleep is very beneficial for both physical and mental health. A healthy amount of sleep is needed so your brain can process and remember things. Inadequate sleep is linked to depression, migraines, high blood pressure, increased susceptibility to infections, and even blood sugar issues.[15]
Adults of all ages need 7-9 hours of sleep each night.[16] (Yes, all ages!) If you’re struggling to get enough quality sleep, here are a few tips to try:
Follow a regular sleep schedule by going to bed and waking up at the same time.
If you enjoy caffeine (like coffee or black/green tea), limit it later in the day as its stimulant effects can last for several hours. Ideally, caffeine can be cut out about 6 hours before you plan to go to sleep, so if you want to go to sleep at 10:00 pm, try to drink your last cup by 4:00 pm and then switch to caffeine-free drinks.
Regular exercise during the day can help you sleep better at night. (Try to finish exercising at least 3 hours before you go to bed.)
If you wake up in the middle of the night with heartburn or have to use the bathroom, limit your food and liquid intake before bed.
Limit your screen time before bed as the light can stimulate your brain. Decrease exposure to blue light by Installing f.lux on your computer. F.lux automatically adapts the display to the time of day.
Create a relaxing evening routine to help you wind down for the night.[16]
Two tips I’ve found most helpful are:
Keeping my phone out of the bedroom. It helps with both morning and night routines including getting me to bed at a more reasonable time, giving me a higher quality sleep, and keeping me from procrastinating in the mornings.
Taking supplements before bed such as magnesium. This has helped with getting to sleep more quickly.
Everyone’s journey is personal so whichever of the above steps you decide to take will help you to increase sleep and decrease inflammaging, resulting in a longer, more vital life.
Read my articles “Key Strategies to Support Your Immune System” and “Sleep and your Microbiome” to learn more about the importance of sleep.
Inflammaging (inflammation + aging) is linked with loss of muscle mass, heart disease, diabetes, and dementia, but it’s a risk you can mitigate.
By taking some simple actions every day, you can reduce the inflammaging process and lead a healthier, more energetic life as you get older. You can maintain your independence and physical abilities and prevent chronic diseases.
It’s not always easy, but by starting to make small changes to improve your sleep, becoming more physically active, and eating more nutrient-dense foods every day, you can make an impact on inflammaging before it can make an impact on you.
Medical Disclaimer
All information contained in this article is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent health problems. For all serious health issues, please contact a medical or nutrition practitioner. The information provided in this program is based on the best knowledge of the author at the time of writing, and we do not assume liability for the information within this program, be it direct or indirect, consequential, special, exemplary, or other damages. In all circumstances, it is always wise to consult your physician before changing your diet, taking supplements, or starting any exercise or health program.
REFERENCES
4 - Cannon, R. and Cooper, O. (2020, September 17). Inflammaging: The Side Effect of Age You Haven’t Heard of.
15 - Johns Hopkins Medicine. (n.d.). The Science of Sleep: Understanding What Happens When You Sleep.
16 - National Institute on Aging. (2020, November 3). A Good Night's Sleep. https://www.nia.nih.gov/health/good-nights-sleep