As we get older, our bodies change. Fine lines, wrinkles and crow’s feet are among the most visible signs although thinning hair, metabolic changes that affect weight, muscle loss and vision problems are also indicators of growing older.
But not all is lost. Experts say we can slow the biological aging process and thus minimize the effects of certain diseases and conditions that come with age.
One of the natural approaches we can adopt to help us look younger, feel energized and enjoy our golden years is getting healthy quality sleep.
“Just like eating a healthy diet and regularly exercising, consistent, high-quality sleep is vital for good health. It can also make a difference to how you age,” said Nuttapon Pengsuwankasem, an academic specializing in sleep and anti-aging.
What is healthy quality sleep?
According to him, high-quality sleep means you can fall asleep after getting into bed without popping a pill, you generally sleep throughout the night and, if you wake up, you are able to fall back asleep quickly, and you wake up roughly at the same time everyday morning without an alarm.
“If you slept well, you should feel rested upon waking in the morning and energized throughout the day,” he said.
Trouble falling asleep, waking up throughout the night and sleeping on an irregular schedule, he added, affect the immune system, citing a study that shows people who don’t get enough sleep or quality sleep have an increased likelihood of getting sick, slower recovery and healing times.
Sleep deprivation can lead to poor memory, difficulty with concentration, learning and problem-solving.
It also increases appetite, the risk of overeating, obesity and diabetes. Poor sleep also affects moods and emotions and increases the risk of emotional disorders, anxiety and depression.
Sleep for repair
Nuttapon noted that a good night’s sleep is essential for hormonal balance in the body. The Human Growth Hormone (HGH), for example, which is usually released during sleep, plays a critical role in restoration of the body.
“The release of the hormone mostly occurs during deep sleep and allows the body to repair itself. It works to repair damaged muscles, organs and other cells including skin cells. When you’re sleep deprived, the hormone is suppressed,” he said, adding deep sleep or the so-called slow-wave sleep happens during stages 3 and 4 of sleep cycles. Normal sleep cycles have five stages.
Nuttapon said it’s possible to stimulate the levels of the HGH naturally.
This can be achieved by eating a healthy diet filled with foods that are high in protein and fresh fruit and vegetables, limiting sugar and fatty foods, exercising at a high intensity and reducing daily stress.
“Going to bed early and adhering to a sleep routine also help in boosting your production of the hormone,” he said.
Sleeping well also helps regulate the levels of cortisol, a steroid hormone that is produced by the adrenal glands.
The hormone is responsible for reducing inflammation, regulating blood pressure, metabolizing glucose and formulating memory.
“Having high levels of cortisol for long periods of time can increase your risk of health conditions,” he said, adding that it can lead to weight gain, increase the risk of obesity, type two diabetes and cardiovascular diseases.
When you are stressed, you crave sugary snacks and high-calorie foods. Your body increases the cortisol that tells you that you’re hungry, Nuttapon said.
To balance the stress hormone levels naturally, he suggested limiting intake of caffeinated drinks and alcohol as it may spike the cortisol levels.
Engaging in mind and body practices like yoga and Pilates, practicing deep breathing and meditation as well as getting creative can help reduce cortisol levels.
Repeatedly skipping meals over time and not eating enough calories in a day can lead to increased stress, weight gain and hormonal imbalance.
“To lower the cortisol levels quickly when you are stressed, try deep breathing exercises or do a creative activity you enjoy, be it reading, going to the cinema or travelling” he said.
Melatonin is also another important hormone, Nuttapon noted. Often called the sleep hormone, it helps people fall asleep and regulates circadian cycles.
Melatonin is a natural hormone that is produced by the pineal gland in the brain.
He explained that the gland secretes the highest levels of melatonin when there is darkness and reduces production when people are exposed to light.
“You sleep well when you have the highest levels of this sleep hormone in the body.” he said.
Beauty sleep for glowing skin
Similar to UV rays, chronic sleep deprivation takes a toll on the skin. As mentioned earlier, during deep, slow-wave sleep, the body produces more HGH, which repairs and rejuvenates the damaged cells.
The hormone could make people look younger and tighten their sagging skin.
“Get healthy quality sleep and can take advantage of slow-wave sleep’s rejuvenating effects on cells,” he said.
Melatonin is a powerful antioxidant agent so as it helps protect the body cells from damage caused by free radicals, he added.
By Thai PBS World Feature Desk//Photo by Ketut Subiyanto/pexel
