Optimizing Sleep for Longevity |Techniques & Strategies

In this episode of 'The Aging Well Podcast', Dr. Jeff Armstrong explores the critical role of sleep in aging well, emphasizing its importance as a foundational pillar alongside nutrition and exercise. Dr. Armstrong discusses the consequences of sleep deprivation, including chronic diseases and cognitive decline, and highlights the significance of sleep apnea as a hidden threat to health. He provides practical tips for optimizing sleep hygiene and stresses the necessity of prioritizing sleep for long-term health, vitality, and... aging well.

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Episode Transcript

(00:06):
Welcome to the Aging Well podcast, where we explore the
science stories and strategies behind living a longer,
healthier, and more purposeful life.
I'm your host, Doctor Jeff Armstrong, and today we are
diving into a topic that is absolutely foundational, yet
often underestimated when it comes to aging.
Well, that is sleep. In this episode, we'll explore
why sleep is not just a passive state of rest, but an active

(00:29):
biological process critical for your longevity.
We'll look at the mounting research connecting sleep
quality and quantity with chronic disease risk, cognitive
decline, immune resilience, and even genetic aging.
We'll walk through how sleep effects everything from your
emotional well-being to your physical vitality.
We'll uncover the science of sleep debt, the critical role of

(00:49):
individualized sleep needs, and the essential strategies for
optimizing your sleep environments and habits.
Most importantly, we'll connect all this back to the big
picture, how sleep fits into a lifestyle built around extending
your health span. Not just adding years to your
life, but life to your years, tohow sleep helps you age well.

(01:12):
We often talk about exercise, nutrition, and mental health as
pillars of aging well, and they are.
But sleep is the silent partner holding it all together.
Without sufficient sleep, high quality sleep, the body systems
from metabolic regulation to immune surveillance begin to

(01:33):
unravel. Decades of research have shown
that chronic sleep deprivation is associated with an increased
risk of almost every major chronic disease.
Heart disease, type 2 diabetes, obesity, Alzheimer's disease,
depression all show strong correlations with inadequate or
disrupted sleep. In fact, the CDC has called

(01:55):
insufficient sleep a public health epidemic.
Sleep is also a powerful regulator of systemic
inflammation, one of the key biological drivers of aging.
Short sleep duration has been linked to elevated inflammation
markers like interleukin 6, tumor necrosis factor alpha, and
C reactive protein, all of whichare associated with accelerated

(02:19):
aging and chronic disease. When we routinely shortchange
our sleep, we also accumulate something called sleep debt.
Much like financial debt, sleep debt adds up over time.
It carries a heavy interest. Research from the University of
Pennsylvania has shown that evenmodest sleep restriction, say
sleeping 6 hours a night insteadof eight, leads to cumulative

(02:39):
cognitive deficits over just a couple of weeks.
More alarmingly, sleep debt has been linked to telomere
shortening, the fraying of the protective caps at the ends of
chromosomes that is considered ahallmark of aging.
In short, poor sleep just doesn't make us tired.
It ages us at a cellular level. So how much sleep do we actually
need? The National Sleep Foundation

(03:02):
and a wealth of epidemiological studies recommends about 7 to 9
hours of sleep per night for most adults.
However, it's critical to recognize that individual sleep
needs to vary based on genetics,lifestyle, and even health
status. Some individuals carry genetic
polymorphisms, like variations in the D EC2 gene, that allow

(03:23):
them to function well on less sleep, but these are rare
exceptions, not the rule for themajority of people.
Consistently getting less than 7hours per night leads to
measurable deficits in cognitiveperformance, emotional
regulation, immune function, andeven metabolic health in older
adults. Sleep architecture.

(03:45):
The structure of sleep across the night changes.
There's a natural decline in slow wave sleep, which is the
deep restorative stage most associated with memory
consolidation and physical recovery.
At the same time, older adults often experience more nighttime
awakenings and lighter sleep. This makes it even more

(04:05):
important to be intentional about sleep hygiene as we age.
When we get high quality, sufficient sleep, the benefits
ripple throughout the body. Cognitive function improves,
particularly memory consolidation and executive
function. Emotional resilience
strengthens, reducing the risk of depression and anxiety.
Immune function is bolstered, making us more resilient to

(04:28):
infections and even possibly reducing the risk of cancer.
Metabolic processes stay better regulated, protecting against
insulin resistance and weight gain.
In short, sleep is not a luxury.It is a biological necessity
deeply entwined with our abilityto age well.
One of the most important and often overlooked factors in the

(04:49):
relationship between sleep and aging well is the presence of
sleep apnea. Sleep apnea, particularly
obstructive sleep apnea, is a condition where the airway
repeatedly collapses during sleep, causing brief
interruptions in breathing. These interruptions often go
unnoticed by the sleeper, but they trigger a cascade of
physiological stress responses throughout the night.

(05:12):
Every time the airway closes andoxygen levels drop, the body
jolts into a state of emergency.Heart rate spikes, blood
pressure surges, and the brain is briefly awakened just enough
to disrupt deeper stages of sleep.
Over time, this fragmented sleepleads to serious consequences
for overall health. Sleep apnea is not just about

(05:32):
feeling tired during the day. It promotes chronic systemic
inflammation, elevating markers like C reactive protein and
tumor necrosis factor alpha, both of which accelerate
biological aging. At the cellular level, it
significantly increases the riskof cardiovascular disease,
including hypertension, heart attacks, atrial fibrillation,

(05:53):
and strokes. Metabolic health also suffers.
People with untreated sleep apnea are more likely to develop
insulin resistance, gain weight,and eventually progress to type
2 diabetes. Perhaps even more concerning is
the growing body of evidence linking sleep apnea to cognitive
decline. Repeated drops in oxygen and
disrupted REM sleep impair memory consolidation and

(06:15):
executive function, setting the stage for early dementia and
neurodegenerative diseases like Alzheimer's.
In fact, studies have shown thatpeople with untreated
obstructive sleep apnea tend to have shorter telomeres, those
protective caps at the end of our chromosomes, suggesting that
their cells are aging more rapidly than they should.
In addition to the physical impacts, sleep apnea takes a

(06:38):
toll on emotional well-being as well.
Individuals often experience higher rates of depression and
anxiety, likely due to a combination of poor sleep
quality and chronic low oxygen levels affecting brain
chemistry. The good news is that sleep
apnea is highly treatable. With proper diagnosis and
interventions like C PAP therapy, oral appliances, or in

(07:00):
some cases newer treatments likeimplantable nerve stimulators,
many of the risks associated with sleep apnea can be
dramatically reduced. Research shows that effective
treatment can lower cardiovascular risk, improve
cognitive function, stabilize mood, and restore energy levels,
all of which are essential for aging well.

(07:22):
I found that trying to get treated for sleep apnea can be
quite difficult. It seems like the medical
community is much more willing to treat our symptoms, give us
pills, you know, give us something that is going to mask
the symptoms that are really theresult of poor sleep.
Myself, I spent about a year in the process of trying to get

(07:44):
diagnosed and treated for sleep apnea.
Took me about six months with myphysician to get them to
schedule a appointment with a sleep doctor and to get that
appointment with the sleep doctor, Getting the sleep test
study done and then getting the results of that and then getting
the device to actually be delivered to the Medical Center

(08:06):
and then ultimately having to pick it up and get trained and
use it. So it I haven't yet to start.
I have another week of myself personally before I even begin
to get treated for sleep apnea. And so kind of watch this
podcast over the next several months and kind of see the
progress. My bet is that I'm going to lose
about 20 lbs and my cholesterol levels are going to drop and I

(08:29):
am going to feel much better, much stronger and I'm going to
age well. So if you feel like you have the
potential for sleep apnea, if you're somebody who everybody
complaints you snore, you're notgetting good sleep, you're not
feeling rested in the morning. Or if you're like me and you
monitor your sleep and you're seeing your sleep scores, your

(08:51):
heart rate variability, all being affected, then get tested.
And it might take some time to get the the treatment, but it's
going to be worth it in the longrun.
And so, when we talk about sleepas a pillar of healthy aging,
it's critical not to overlook conditions like sleep apnea.
Identifying and treating it is not just about getting a better
night's sleep. It's about protecting your

(09:12):
brain, your heart, your metabolism, and ultimately, your
lifespan. Given how critical sleep is, how
can we protect it and optimize it?
First, establishing a relaxing bedtime routine is essential.
We refer to this as sleep hygiene, one of our six pillars
for aging well. We often talk about the

(09:32):
importance of circadian rhythms.About an hour before bed, begin
signaling to your system that it's time to wind down.
Dim the lighting, Turn off screens, especially blue light
emitting devices, computers, your iPhones, and so on.
Engage in calming activities like reading light stretching,
or taking a warm bath. These signals help shift your

(09:55):
nervous system from sympathetic fighter flight mode to
parasympathetic rest and digest mode. 2nd, optimize your sleep
environment. The ideal bedroom is cool,
between 60 and 67°F, dark and quiet.
If ambient noise is an issue, consider using a white noise
machine. If light pollution creeps in,

(10:18):
blackout curtains or a sleep mask and make a world of
difference. Your bed should be a haven
reserved for sleep and intimacy,not for working, eating, or
scrolling through your phone. 3rd, lifestyle factors like
exercise and diet play significant roles.
Regular physical activity improve sleep quality, but it's

(10:38):
important to time it wisely. Vigorous exercise too close to
bedtime can actually stimulate the nervous system and delay
sleep onset. In terms of diet, avoid heavy
meals, caffeine, and alcohol in the evening.
Alcohol may make you feel sleepy, but it fragments sleep
and suppresses REM sleep, which is crucial for cognitive and

(10:59):
emotional health. These environmental and
behavioral strategies form the foundation of good sleep
hygiene, a key pillar of aging well.
Even with good sleep hygiene, many people struggle with sleep
quality. Here are some additional
techniques that can help deepen and improve sleep.
Mindfulness meditation has been shown in clinical trials to

(11:19):
improve insomnia and increase slow wave sleep.
Practices like progressive muscle relaxation, deep
breathing exercises or guided imagery can help calm a racing
mind at bedtime. Melatonin, A hormone naturally
secreted by the pineal gland, can be useful for short term
support, especially for circadian rhythm disorders or

(11:41):
jet lag. However, it's important to use
it judiciously, ideally at low doses, 0.3 to 1 milligram, and
under the guidance of a healthcare provider.
Too much melatonin can disrupt sleep architecture and create
dependency. It also has a relatively short
half life, roughly about two hours.
So it might get you to sleep, but it's not going to

(12:03):
necessarily keep you to sleep. Because of this, I recommend
Sleep relief from MB Health. Doctor John Neustadt was a guest
in episode 152. Herbal remedies such as valerian
root, chamomile and lemon balm have also shown modest sleep
promoting effects in some studies.
Again, quality control and appropriate use are an important

(12:26):
consideration here. And finally, consistency is key.
Going to bed and waking up at the same time every day, even on
weekends, anchors your circadianrhythm and improve sleep
efficiency over time. Sleep is not something we can
binge on the weekends to make upfor weekday deprivation.
Likewise, having good regular sleep hygiene during the week

(12:48):
and then blowing it on the weekend can shift us into a
different time zone by the time we're ready for work on Monday.
So the brain and body crave and need regularity.
So try and have a regular bedtime, get up at the usual
time even on the weekends. Ultimately, we need to view
sleep as a non negotiable investment in our long term

(13:08):
health and vitality. Prioritizing sleep isn't about
being lazy or indulgent, it's about recognizing that this
fundamental biological process underpins nearly every aspect of
our well-being. Research from studies like the
Whitehall 2 Cohort and the Nurses Health Study showed that
individuals who report consistent, high quality sleep

(13:32):
in midlife enjoy better cognitive performance, lower
risk of cardiovascular disease, and greater longevity over time.
Cultivating healthy sleep habitsleads to lower systemic
inflammation, better glucose metabolism, enhanced
neuroplasticity and cognitive reserve, more resilient mood
regulation, and protection against frailty and sarcopenia

(13:56):
in older age. In other words, protecting your
sleep today is protecting your ability to thrive tomorrow,
physically, mentally, and emotionally.
As we seek to age well, sleep isnot something we can afford to
sacrifice. It's a cornerstone of
resilience, longevity, and joyful living, and it deserves
our attention, our respect, and our daily commitment.

(14:18):
Thank you for joining me in thisbrief exploration of sleep and
longevity. If you found this episode
helpful, please consider sharingit with a friend or family
member who can benefit from understanding the incredible
power of sleep. And as always, remember that
aging well isn't about perfection.
It's about consistent, intentional choices that support
your long term vitality. Until next time, sleep well,

(14:40):
live well, keep investing in themost important project of all,
you, and keep aging well. Thank you for listening.
Hope you benefited from today's podcast.
And until next time, keep aging well.