Exercise is very important in lowering our risk of falls but there is another aspect that plays a pivotal role helping with falls prevention – sleep.
Sleep plays a crucial role in maintaining overall health and well-being. Here are some key functions of sleep:
- Memory Consolidation: During sleep, especially in the REM (Rapid Eye Movement) stage, the brain consolidates and processes information from the day, helping in memory retention and learning.
- Mood Regulation: Sleep plays a vital role in emotional well-being and mood regulation. Insufficient sleep is linked to an increased risk of mood disorders such as depression and anxiety.
- Hormone Regulation: Sleep influences the release of various hormones, including those that regulate growth, stress, and appetite. Disruptions in sleep patterns can impact hormone balance and contribute to health issues.
- Metabolic Function: Sleep is linked to metabolic health, including the regulation of glucose metabolism and insulin sensitivity. Chronic sleep deprivation may contribute to the risk of developing conditions like 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 crucial for managing stress. It provides a period of relaxation for the body and mind, helping to reduce stress levels and promote emotional resilience.
What has sleep got to do with exercise and falls prevention?
As well as all the functions above, when we are asleep the body does the following!
- Energy Restoration: Sleep serves as a period of rest and recovery for the body. It allows the restoration of energy levels, both mentally and physically, ensuring readiness for the following day.
- Muscle Repair and Growth: Sleep is essential for the repair and growth of tissues, including muscles. The release of growth hormone occurs primarily during deep sleep, contributing to the repair and rebuilding of muscle fibers.
- Cardiovascular Health: Adequate sleep is associated with better cardiovascular health. It helps regulate blood pressure and reduce the risk of heart disease and stroke.
On top of those waking up groggy, feeling unrested, and struggling with concentration are more likely to make you a falls risk.
What can I do to sleep better?
Here are some practical tips to enhance the quality of your sleep and reduce your falls prevention risk.
- Avoid stimulants: Steer clear of caffeine and nicotine in the evening, allowing your body to naturally wind down.
- Establish a sleep schedule: Consistency is key. Maintain a regular wake and sleep schedule, even on weekends, to regulate your body’s internal clock.
- Optimize your sleep environment: Keep your bedroom cool, between 60-70 degrees, promoting a comfortable atmosphere for quality sleep.
- Say no to afternoon naps: While a short nap can be beneficial, avoiding lengthy afternoon naps helps regulate night time sleep patterns.
- Screen time discipline: Refrain from watching TV or working in bed, especially an hour before bedtime. This allows your brain to unwind and transition into a restful state.
Hopefully I have managed to persuade you how important sleep is, not only with lowering the risk of falling but also for many other health benefits. Let me know in the comments below what you do to ensure a good nights sleep. 
The post Sleep well, Move Better: The Secret Weapon for Falls Prevention & Fitness appeared first on Whole Life Fitness.
Helen
Having worked in IT 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 than look for another job in IT. 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 took the decision to specialise in the over-50s and therefore went on to do a CYQ Award in Functional Training for the Independent Older Adult Level 3. My focus is on overall health rather than fitness. I believe that making small changes can have a long term positive effect on health and well-being.
