Enhancing Sleep Quality for Improved Mental Health Among Senior Women.
Older women who do not adhere to a consistent sleep and wake routine may experience a higher likelihood of grappling with feelings of depression and anxiety, regardless of whether they obtain an adequate amount of sleep.
Furthermore, according to a recent study, postmenopausal women who exhibit extreme sleep patterns, either as “early birds” who go to bed very early and wake up early or as “night owls” who go to bed late and wake up later, are reportedly 70% more likely to experience significant depressive symptoms, even if they receive a normal amount of sleep.
The study’s intention did not aim to determine whether sleep is the cause or consequence of mood changes. Study co-author Leslie Swanson, an associate professor of psychiatry at the University of Michigan in Ann Arbor, explained that it is plausible that the women with depressive symptoms in the study had different sleep schedules due to depression, or that their irregular sleep-wake patterns contributed to their depression.
Additional research is required to unravel the relationship between sleep and mood, particularly concerning postmenopausal women, as stated by Swanson. Factors like retiring from work or age-related changes in the brain, which regulate sleep timing, could potentially make women more susceptible to irregular sleep patterns as they age.
Even minor alterations in sleep timing, such as those induced by daylight saving time changes, can disrupt our circadian rhythms. This, in turn, may have adverse effects on factors associated with depression, anxiety, and overall well-being. The circadian rhythm functions as a 24-hour internal clock, governing the release of the hormone melatonin to promote sleep.
In the study, nearly 1,200 postmenopausal women, with an average age of 65, underwent an analysis of their sleep patterns and an assessment of their psychological health.
Women whose sleep midpoint, which is the midway point between falling asleep and waking up, occurs outside the time frame of 2 and 4 a.m., exhibited a 72% higher likelihood of reporting significant symptoms of depression. This sleep midpoint also determines whether an individual is a morning lark or a night owl. For instance, if your sleep midpoint is 3:30 a.m. or earlier, you are likely a morning lark, whereas a midpoint at 5:30 a.m. or later indicates that you are more likely a night owl.
The study authors observed that each hour of irregularity in the sleep schedule increased a woman’s chances of experiencing significant symptoms of depression by 68% and significant symptoms of anxiety by 62%.
Furthermore, the researchers found that sleep patterns were more irregular among Black women compared to white, Chinese, and Japanese women.
Emphasizing the importance of regular and high-quality sleep for both physical and mental well-being, Swanson stated its significance.
Follow this advice to maintain a consistent sleep routine and improve your sleep quality, even after retirement, as suggested by Swanson:
- Set an alarm clock for the same time every morning, seven days a week, to wake up at a consistent time each day. After waking up, expose yourself to bright light as soon as possible. Bright light exposure sends a strong signal to your circadian clock, helping regulate your wakefulness and sleep patterns.
- Create a wind-down period before bedtime. Avoid going from high activity levels to complete rest abruptly. Allocate a buffer zone, free from stimulating activities such as work, social interaction, action/scary movies, books, Twitter, or social media, starting around 30 to 60 minutes before bedtime.
- Refrain from consuming a large meal within three hours of bedtime. Digestion can interfere with sleep, and digestion usually takes precedence. Additionally, avoid sugary foods a few hours before bedtime as spikes in insulin and cortisol can disrupt sleep.
By incorporating these practices into your daily routine, you can promote better sleep and overall well-being.
The research was recently published online in Sleep Health.
Dr. Rajkumar Dasgupta, an assistant professor of clinical medicine at the University of Southern California Keck School of Medicine, concurred that sleep profoundly impacts both mental and physical health. He noted that previous studies investigating sleep irregularity have indicated that deviating from a consistent sleep schedule and experiencing varying sleep durations each night can increase the risk of various medical issues, such as obesity, high cholesterol, hypertension, and diabetes.
The key message from this study, along with previous research, highlights the significant health implications of irregular sleep patterns, such as an increased risk of depression and metabolic issues like obesity, high cholesterol, high blood pressure, and diabetes,” emphasized Dasgupta.
For individuals dealing with sleep or mood concerns, Dasgupta suggested incorporating meditation and mindfulness practices before bedtime. Managing stress through mindfulness and meditation can be beneficial in promoting better sleep, improving both its quantity and quality.
Dr. Stephanie Faubion, medical director for the North American Menopause Society and director of the Mayo Clinic Women’s Health Center, noted that sleep problems are common during menopause and may persist into the postmenopausal years. Night sweats, particularly drenching ones, can disrupt sleep in this stage.
Dr. Faubion emphasized the importance of prioritizing good sleep hygiene and taking steps to enhance mental health, such as engaging in enjoyable activities and maintaining strong social connections for older women.
If significant changes in mood or sleep occur with age, it’s crucial to consult a healthcare professional for appropriate evaluation and management.
