Exercise is very important to reduce the risk of falls, but there is another aspect that plays a fundamental role in preventing falls: sleep.
Sleep plays a vital role in maintaining overall health and well-being. Below are some key functions of sleep:
- Memory consolidation: During sleep, especially in the REM (rapid eye movement) phase, the brain consolidates and processes the day’s information, helping with memory retention and learning.
- Mood regulation: Sleep plays a key role in emotional well-being and mood regulation. Lack of sleep is linked to an increased risk of mood disorders such as depression and anxiety.
- Hormonal regulation: Sleep influences the release of several hormones, including those that regulate growth, stress, and appetite. Disruptions in sleep patterns can affect hormonal balance and contribute to health problems.
- Metabolic function: Sleep is linked to metabolic health, including the regulation of glucose metabolism and insulin sensitivity. Chronic lack of sleep may contribute to the risk of developing diseases such as diabetes and obesity.
- Cognitive function: Sleep is essential for cognitive processes such as attention, problem solving, and decision making. Lack of sleep can impair cognitive function, affecting productivity and daily tasks.
- Stress reduction: Quality sleep is essential for stress management. It provides a period of relaxation for the body and mind, which helps reduce stress levels and promotes emotional resilience.
What does sleep have to do with exercise and fall prevention?
In addition to all the above functions, when we sleep the body does the following!
- Energy Restoration: Sleep is a period of rest and recovery for the body, which allows us to restore energy levels, both mental and physical, thus ensuring preparation for the next day.
- Muscle repair and growth: Sleep is essential for the repair and growth of tissues, including muscles. Growth hormone release occurs primarily during deep sleep, which contributes to the repair and rebuilding of muscle fibers.
- Cardiovascular health: Getting adequate sleep is associated with better cardiovascular health. It helps regulate blood pressure and reduces the risk of heart disease and stroke.
On top of that, waking up groggy, feeling restless and having trouble concentrating is more likely to put you at risk for falls.
What can I do to sleep better?
Below are some practical tips to improve your sleep quality and reduce your risk of falls.
- Avoid stimulants: Avoid caffeine and nicotine at night, which will allow your body to relax naturally.
- Establish a sleep schedule: Consistency is key. Maintain a regular sleep-wake schedule, even on weekends, to regulate your body’s internal clock.
- Optimize your sleep environment: Keep your bedroom cool, between 60 and 70 degrees, promoting a comfortable atmosphere for quality sleep.
- Say no to afternoon naps: While a short nap can be beneficial, avoiding long afternoon naps helps regulate nighttime sleep patterns.
- Screen Discipline: Avoid watching television or working in bed, especially an hour before bedtime. This allows your brain to relax and enter a restful state.
I hope I’ve convinced you how important sleep is, not only to reduce the risk of falls, but also for many other health benefits. Let me know in the comments below what you do to ensure a good night’s sleep.
The charge Sleep well, move better: the secret weapon to prevent falls and stay fit first appeared in Fitness for life.
Helen
After working in the IT sector in London for 15 years, I was made redundant in 2009. I had trained as a gym instructor whilst working and decided I would rather spend the rest of my career doing something I loved rather than looking for another job in the IT sector. I furthered my qualifications with a Certificate in Advanced Personal Training from the highly regarded Premier Training. Many personal trainers are generalists covering all areas of fitness but I made the decision to specialise in people aged over 50 and therefore gained a CYQ Award in Functional Training for Independent Older Adults Level 3. My focus is on general health rather than fitness. I believe that making small changes can have a long term positive effect on health and wellbeing.
