Sleeping well is not only pleasant and enjoyable, but also essential for your well-being. If you don't sleep well, in addition to feeling tired, with headaches and general malaise during the day, your body ages faster. Several studies have revealed that lack of sleep, sleep disorders, or working nights increases the presence of age-related markers such as cellular senescence , DNA damage , age-related inflammation , telomere shortening , and epigenetic changes associated with aging.
Up to 45% of adults suffer from some type of sleep disorder , such as insomnia, sleep apnea, fragmented sleep, or even excessive sleep. This is linked to an increased risk of cardiovascular, neurodegenerative, and metabolic diseases, such as dementia, Alzheimer's disease, coronary heart disease, hypertension, stroke, type 2 diabetes, and obesity.
It is during sleep that several mechanisms are potentially activated to repair the damage that accumulated during the day, such as DNA repair , autophagy , the glymphatic system (which cleans our nervous system) , and antioxidant activity , among others. This leads to a decrease in cellular senescence.
Sleeping well means getting enough rest each night, ideally between 7 and 9 hours, without waking up frequently and falling asleep in under half an hour. It also involves going through all the sleep stages, including deep and REM (rapid eye movement) sleep, which help repair the body and mind. Maintaining regular sleep schedules, a dark and cool bedroom, and avoiding caffeine or screens before bed promotes restorative sleep. Sleeping well protects the heart, brain, and metabolism, and helps maintain good health as we age.
If you need to improve your sleep , a comprehensive approach is recommended, combining sleep hygiene, regular sleep schedules, and control of environmental factors. Behavioral interventions, such as cognitive behavioral therapy for insomnia (CBT-I), are highly effective, while in specific cases, medication or special devices may be required. Additionally, some supplements, such as magnesium , have been shown to improve sleep quality. Consult a healthcare professional to determine the best strategy for you.