Guest blog: Inaya Karmali
Are sleepless nights leaving you feeling drained as you approach or settle into retirement? Many older adults struggle with fatigue caused by restless nights, but what if there was a simple, science-backed way to reclaim your energy and enjoy your golden years?
Sleep in Older Adults
Recent studies using neuroimaging techniques reveal that many middle-aged and older adults experience poorer sleep quality, often due to changes in the aging brain (reference 1). It's no surprise that as we age, these changes can also influence our sleep-wake cycles too. In fact, about half of older adults report having trouble falling asleep or staying asleep (reference 4,reference 5). Older adults also face a higher prevalence of chronic conditions, various medications, and stress, all of which can contribute to even more sleep challenges, ultimately affecting their overall health and quality of life.
Many studies have concluded that one factor can significantly improve sleep quality in older adults. Surprisingly, it’s not a bedtime routine, food, or beverage—it’s exercise. Substantial evidence supports regular exercise to combat sleepless nights for older adults for three main reasons.
1. Regulation of Sleep-Wake Cycles
Regular exercise synchronizes your circadian rhythm, the internal clock that regulates sleep and wakefulness.(reference 6) It promotes melatonin production and improves sleep quality, especially when done consistently. Morning or afternoon workouts are ideal, as they align with natural energy cycles and help prepare your body for restful sleep.
2. Reduction of Stress and Anxiety
Exercise reduces stress and anxiety, two major causes of poor sleep, by triggering the release of endorphins, natural mood boosters. Activities like yoga or aerobic exercise also lower cortisol levels, helping the body relax. Regular movement fosters a calmer state of mind, making it easier to fall asleep and stay asleep through the night.
3. Improvement in Physical Health and Comfort
Regular exercise improves physical health and can help reduce sleep disruptions caused by discomfort or chronic pain. Strengthened muscles, better mobility, and reduced inflammation also make falling and staying asleep easier. Improved cardiovascular health also promotes overall relaxation and recovery during rest.
Gradual Introduction to Exercise
As our friend Justin Slimm would say, exercise is essential, but it's crucial to begin slowly and select enjoyable, sustainable activities. For older adults, low-impact exercises such as walking, swimming, or gentle yoga can enhance sleep quality without straining the body. If you're unclear on how to start, consult your healthcare provider to create a routine tailored to your needs.
The Long-Term Sleep Benefits of Exercise
When you make exercise a regular part of your routine, you’re not just enhancing your sleep quality right away, but also paving the way for long-lasting improvements in your sleep. Staying active regularly helps keep your sleep patterns healthy over the years, making it less likely for insomnia and disruptions. As your body embraces this routine, you’ll notice that drifting off to sleep gets easier, and your sleep cycles start to feel more steady, resulting in more restful nights and a boost in your overall well-being.
Just as exercise improves your sleep, a well-structured financial plan can help with a more restful sleep and a secure retirement. Dave, Faisal, and the rest of our team can tell you how at our upcoming seminar. Register at https://morethanmoneyradio.com/seminar-registration/
David Popowich and Faisal Karmali are Investment Advisors with CIBC Wood Gundy in Calgary. The views of David Popowich, Faisal Karmali, and guest author do not necessarily reflect those of CIBC World Markets Inc.
This information, including any opinion, is based on various sources believed to be reliable, but its accuracy cannot be guaranteed and is subject to change.
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