{"id":40763,"date":"2025-03-12T17:35:27","date_gmt":"2025-03-12T17:35:27","guid":{"rendered":"https:\/\/solongevity.com\/longevity-news\/8-science-based-tips-for-sleeping-better-at-every-age\/"},"modified":"2026-10-16T17:29:34","modified_gmt":"2026-10-16T17:29:34","slug":"tips-for-sleeping-better","status":"publish","type":"post","link":"https:\/\/solongevity.com\/en\/longevity-news\/tips-for-sleeping-better\/","title":{"rendered":"8 Science-Based Tips for Sleeping Better at Every Age"},"content":{"rendered":"

That sleeping well<\/strong> has positive effects<\/strong> on our health<\/strong> is now an established fact. It is no coincidence that March 14 marks World Sleep Day<\/strong>, an occasion promoted by the World Sleep Society that aims to raise awareness precisely of the importance sleep has in our lives. <\/p>\n

And yet, even today we do not have a complete overview of how the quality of rest affects physiological systems.<\/strong> A recent study<\/a>, published in Nature Medicine<\/em>, tried to take stock of the situation, analyzing over time the sleep characteristics<\/strong> of adults and the possible effects on 16 body systems<\/strong>. Here is what emerged. <\/p>\n

Sleep changes with age<\/b><\/h2>\n

One of the most interesting findings to emerge is that the pattern of our rest changes with age<\/strong>: while in general it can be said that deep sleep represents about 18% of total sleep in both sexes and that the average hours of rest per night is 6<\/strong>, the researchers noted that with each passing year deep sleep decreases<\/strong> by 0.13%-0.14% and light sleep increases by 0.18%-0.23%.<\/p>\n

Another change that occurs with aging, but which is also strongly associated with obesity, is the increase in disorders such as sleep apnea<\/strong>: 10% of men and women, after age 40 and 55 respectively, develop obstructive apnea, that is, interruptions in breathing during sleep due to (total or partial) obstruction of the upper airways. Snoring and saturation values, on the other hand, remain on average constant over time. <\/p>\n

Lifestyle influences sleep<\/b><\/h2>\n

Although age<\/strong>, body mass index<\/strong> and the percentage of visceral fat<\/strong> can have an effect, the main predictor of sleep quality, according to the study, is lifestyle<\/strong>: diet, physical activity, and the use of drugs and alcohol can therefore change rest.<\/p>\n

The research also assessed the relationship between sleep and bodily functions such as kidney<\/strong> function, the immune response<\/strong>, the composition of the microbiota<\/strong> and mental health<\/strong>. However, somewhat surprisingly, the mutual impact in these cases seems to be limited compared with what had emerged from previous studies. There are, however, exceptions: the metabolism of the microbiota, for example, appears closely associated with obstructive sleep apnea. <\/p>\n

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Health comes with sleep<\/b><\/h2>\n

Poor sleep quality has been associated with insulin resistance<\/strong> and with other health conditions too. In women<\/strong> it predisposes to hypertension<\/strong>, osteopenia<\/strong> and prediabetes<\/strong>, while in men<\/strong> to musculoskeletal pain<\/strong> and allergies<\/strong>. Alteration of sleep structure, that is, variations in the duration and amount of deep sleep, on the other hand, is linked to endocrine conditions<\/strong>, while sleep apnea is linked to cardiovascular<\/strong> and metabolic diseases<\/strong> and to lower life expectancy<\/strong>. <\/p>\n

8 tips for sleeping well<\/b><\/h2>\n