Quality Life Forum: 2024

Friday, December 27, 2024

Music learning and Practice Benefits for older adults update

Music is in our lives. Music engages not only your auditory system but many other parts of your brain as well, including areas responsible for movement, language, attention, memory, and emotion. Many begin music learning and musical instruments practice in early childhood, with or without self-motivation. This is great, as it will become a valuable personal asset to benefit later in life. It is never too late to start or re-start at any age.

Reading music and playing a musical instrument is a complex activity that comprises motor and multisensory (auditory, visual, and somatosensory) integration in a unique way. Music has also a well-known impact on the emotional state, while it can be a motivating activity. The piano is one of the most difficult and rewarding instruments to learn; you have to learn to read notes and translate them to the keys, you have to do it with both hands at the same time, you also have to learn to play with correct technique, dynamics, timing, pedals, and more.

Findings from selected research studies suggest many benefits -

Study 1 - Effects of music learning and piano practice on cognitive function, mood and quality of life in older adults

A small Barcelona study ( N = 41, with 29 completed), published in Nov, 2013, aimed the specific effects of musical training vs. the effects of other leisure activities(physical exercise, computer lessons, painting lessons, among other) in elderly people. It reported a significant improvement on the piano training group on testing that measures executive function, inhibitory control and divided attention. Furthermore, a trend indicating an enhancement of visual scanning and motor ability was also found. Finally, in this study piano lessons decreased depression, induced positive mood states, and improved the psychological and physical quality of life of the elderly. These results suggest that playing piano and learning to read music can be a useful intervention in older adults to promote cognitive reserve (CR) and improve subjective well-being.

Study 2 - Individualized Piano Instruction enhances executive functioning and working memory in older adults

A small study (N = 39, with 31 completed), published in July, 2007 by East Carolina University and the University of Florida, evaluated transfer from domain-specific, sensorimotor training to cognitive abilities associated with executive function. This study examined Individualized Piano Instruction (IPI) as a potential cognitive intervention to mitigate normal age-related cognitive decline in older adults. Results of this study suggest that IPI may serve as an effective cognitive intervention for age-related cognitive decline.

Study 3 - The Benefits of Music Instruction on Processing Speed, Verbal Fluency, and Cognitive Control in Aging

A small study (N = 70, with 46 completed), published in 2010 by University of South Florida, Tampa, examined the effects of active music instruction in piano compared with music listening instruction on executive function in healthy older adults (ages 60-85). This study concluded that group piano instruction and music listening instruction can enhance cognitive abilities in processing speed, verbal fluency, and cognitive control. A novel and progressively difficult curriculum that facilitates focused attention and concentration with complex bimanual coordination may successfully contribute to preserving cognitive abilities in aging. While simple coordination exercises are performed automatically, complex motor tasks typically require additional focused attention and executive control for older adults. Musical training contains many essential components of a successful cognitive training program such as task novelty, bimanual coordination, and progressive difficulty.

Although these studies were small in sample size, the findings are promising and we hope to see more scientific studies with supporting data in the future.

The Benefits for Adult Piano Practice

Asymmetrical bilateral coordination is for those tasks where the two sides do different things. To coordinate two-sided or bilateral movements, the brain needs to communicate between both its hemispheres through the corpus callosum. Bilateral coordination plays an essential role in improving cognitive function. Regular piano practice and building hand/finger independence benefit brain health.

There are many benefits of learning to play piano in adulthood (not for competition or performing purpose), as learning promote cognitive functions and practice enhance complex motor skills. Positive feed-backs have been reported in -

Mental focus and concentration
Memory enhancement activation and maintenance
Mind-Sight-Hand coordination
Self discipline
Relaxation and stress reduction
Creativity and expression
Positive emotions and happiness

The Advantages Of Adult Piano Practice

Starting adult piano lessons and regular practice has unique advantages:

Adults chose piano for the purpose of learning; both the process and results are meaningful.
Adults read, understand and apply instructions in a mature nature.
Adults are self-motivated and self-disciplined for practice.
Adults will be able to enrich piano studies from reading books, watching tutorials and listen to CDs/concerts.
Adults are free to select the music of their own preference.
Adults in retirement have more time to enjoy practice and gain satisfaction from new skill-set.
The sound of music brings happiness and enhances quality of life.

Tips for adulthood music learning and piano practice:

1. Make a commitment for life-long learning. Learning will not be an overnight success, but with persistent effort. Calm down your frustrations during practice and having fun while pursuing your goals.

2. Taking beginner adult piano lessons on-line it’s a good place to start, which is convenient and affordable (or free). You set your own pace and routine. Enroll in group lesson or private lesson are also options.

3. If you took piano lesson in the past, but have not practiced for a long time, you probably thinking that you don’t remember anything. In fact, it will be much easier to re-start, just allow some practice to pick it up again. A re-fresh course is also a good idea.

4. Choose a favorite music piece appropriate for your level; don’t be afraid of few technical challenges.
5. Listen to it first will be very helpful, if available. This will help to train your ears and guide you for the tempo, rhythm, main theme, etc. Listen to it as often as needed.

6. Break down the master piece into small sections, hands separately, for practice. Target a single technical difficulty at a time then move on to the next.

7. Monitor your practice and correct mistakes promptly; do not repeat the mistakes overtime. It is important to listen and checking carefully.

8. The ideal daily practice time block for best result is at least one hour. Note: Taking 10 minutes at a time six times a day may not be as effective as practicing one hour a day for results, as the first 10 – 15 minutes are mostly warming up and bring you up to where you were previously. You will then moving on and making progress at each practice session toward perfection.

Learning to play an instrument is a great experience to boost brainpower, to master new skills, and bring you more enjoyable moments in life. Give it a try and enjoy.

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Tuesday, October 1, 2024

Healthy Eating: meat-based diet or plant-based diet?

What to eat is an essential question for human survival and we are facing it at each meal every day. It’s very easy to come across conflicting information, especially in the health science regards meat-based diets in comparison to plant-based diets.

So, Which One Is Better? The debate is ongoing and each side has sound arguments. There is no clear winner at this time. Also to mention a recent study “Mortality in vegetarians and comparable nonvegetarians in the United Kingdom,” published in Dec, 2015, concluded that United Kingdom–based vegetarians and comparable nonvegetarians have similar all-cause mortality. A 2022 study reported that the overall health of people following plant-based diets appears to be generally good, with advantages but also some risks, and the extent to which the risks may be mitigated by optimal food choices, fortification and supplementation is not yet known.

Nutrition has its unique importance during the aging process. However, either eat meat or not, you have healthy options. Humans are living longer; older adults are enjoying energetic and active lifestyles well beyond retirement age. Health science is evident that eating well and being active can make a big difference in the quality of life.

You are never too old to enjoy the benefits of improved nutrition and fitness. With nutrient-rich foods, fitness, and social activities, you are entering a new dimension of life. In fact, as you are getting older, food and activity choices become even more important to your body.

More Nutrients, Fewer Calories

As human body age, we need fewer total calories, but more nutrients, especially protein, B-vitamins and calcium. In terms of nutrition, quality is more important than quantity. All personal food choices, for every food group, need to be power-packed with more nutrients per calorie. For both optimal physical and mental health, older adults truly need to make every calorie count.

The golden years are definitely not the time for extreme diets or drastic weight loss. The goal should be to eat better while eating less. Fad diets frequently eliminate entire food groups, which can lead to serious nutrient gaps. Rapid weight loss often leads to a loss of lean body mass, exactly the opposite of what older people need for good health. It is worth to note that knowing both being overweight and being underweight is associated with an increased health risk, however, the increase in health risk is much greater with increasing underweight than with increasing overweight. While overweight and obesity pose a significant health risk, extreme underweight is associated with an even higher health risk.

Aim for a stable weight as you get older and keep the BMI with normal range. The right balance of foods and activities could help lose more fat, while maintaining strong muscles and bones.

The Protein Power

The meat-based diets in comparison to plant-based diets, the main point to remember here is that protein isn’t the same. Human in all ages need protein to build strong mussels and healthy bodies. The key difference between animal and vegetable protein is in their amino acid profiles and the rate at which our bodies can absorb amino acids and put them to use. Because animal protein is more similar to protein found in the human body, it is used up more rapidly than those found in plants.

Senior Malnutrition and Vitamin Deficiencies

Malnutrition is seen in varying degrees in the elderly, along with varying vitamin deficiencies. Malnutrition is due to under nutrition, nutrient deficiencies or imbalances. Mild malnutrition symptoms may include loss of appetite, general malaise or lack of overall interest and wellness.

Common nutrient deficiencies of dietary origin include inadequate intake of vitamin A, B, C, D, E, folic acid and niacin. Malnutrition may also be the result of some socioeconomic risk factors.

The USDA food patterns suggest that people 50 or older choose healthy foods every day from the following:

Fruits — 1-1/2 to 2-1/2 cups [What is the same as 1/2 cup of cut-up fruit? A 2-inch peach or 1/4 cup of dried fruit]
Vegetables — 2 to 3-1/2 cups [What is the same as a cup of cut-up vegetables? Two cups of uncooked leafy vegetable]
Grains — 5 to 10 ounces [What is the same as an ounce of grains? A small muffin, a slice of bread, a cup of flaked, ready-to-eat cereal, or ½ cup of cooked rice or pasta]
Protein foods — 5 to 7 ounces [What is the same as an ounce of meat, fish, or poultry? One egg, ¼ cup of cooked beans or tofu, ½ ounce of nuts or seeds, or 1 tablespoon of peanut butter]
Dairy foods — 3 cups of fat-free or low-fat milk [What is the same as 1 cup of milk? One cup of yogurt or 1-1/2 to 2 ounces of cheese. One cup of cottage cheese is the same as ½ cup of milk.]
Oils — 5 to 8 teaspoons [What is the same as oil added during cooking? Foods like olives, nuts, and avocado have a lot of oil in them.]
Solid fats and added sugars (SoFAS) — keep the amount of SoFAS small [Note: when eat too much SoFAS, there will be not enough calories for the nutritious foods to take-in.]

Vegetarians/vegans can be at risk of malnutrition due to limit animal food sources, which cause deficiencies in Vitamin B12, Calcium, Iron, Zinc, Vitamin D, Omega-3 fatty acids, magnesium, and high-quality protein. These deficiencies may be associated with increased risk for certain types of cancer, stroke, bone fractures, preterm birth, and failure to thrive. Avoiding consumption of animal-sourced food may also be related to higher rates of depression and anxiety. Hair loss, weak bones, muscle wasting, skin rashes, hypothyroidism, and anemia are other issues that have been observed in those strictly following a vegan diet. Researchers concluded that a whole foods diet with animal foods may be a more effective dietary approach to improving life expectancy, according to a 2022 comprehensive review.

Ensuring adequate nutrition and proper intake of vitamins and minerals will help keep our aging population feeling more vital and ultimately healthier, with a proactive preventive approach rather than intervention.

Personal Food Choice

Food choice is a personal decision. Honestly, we are not only eating for what we “should” because it’s good for us, but also eat for our taste satisfaction and pleasure. A good balance between healthy eating and pleasure eating is the key for sustained health benefit and happiness.

If you love meat, you have a rich source of protein and no limitations of all food groups. Keep in mind for portion control and avoid high fat.

If you only eat plant food, you have a lot of plant protein options. Remember to keep up with essential nutrients and limit high sugar/carbs.

The take home messages

There is no right or wrong answer for eating meat-based or plant-based only.
The protein is different, from animal or plant food source, to meet human nutritional needs.
As human body age, we need fewer total calories, but more nutrients, and to focus on nutritional quality not quantity. Our goal should be to eat better while eating less.
Food choice is a personal decision. A good balance between healthy eating and pleasure eating is the key for sustained health benefit and happiness.
Ensure adequate nutrition intake. Enjoy healthy eating as rewards for healthy aging.

Go to https://qualitylifeforum.weebly.com/coaching-programs.html for more health coaching topics

References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4691673/
http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/healthy-weights-for-healthy-older-adults
https://www.naturade.com/vegetable-protein-vs-animal-protein/
http://www.aplaceformom.com/blog/seniors-nutritional-needs/

https://www.saintlukeskc.org/about/news/research-shows-vegan-diet-leads-nutritional-deficiencies-health-problems-plant-forward

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7613518/#:~:text=The%20higher%20risk%20of%20cancer,reduce%20cancer%20risk(27)

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Sunday, September 1, 2024

Facing a Terminal Illness

When shocking news of a terminal illness confirmation comes in, it becomes a turning point of life. End of life is real but we are often unprepared.

Crisis management

Facing terminal illness represents a personal and family crisis. It impacts the patient and his/her family, as family is the primary resource for care and support. Every member of the family is going through the difficult time with their loved one, along with the illness progression. You don’t have to fight alone. Reaching out for help when needed, there are many resources available, from healthcare system, health insurance network, private health coaching, social services, community and friends, for support.

Allow yourself to feel complex emotions and take your time to calm down your mind. After dealing with the initial shocking and emotional experiences - fear, anger, resentment, denial, helplessness, sadness, and frustration; acceptance will eventually come in confidence to face with the reality and reset life. Go forward with hope and a plan for what you want to do and accomplish.

Make health care decisions

This is the most important decision to make and it is a personal one. Take your time to well understand your treatment plan options and palliative/hospice care before making this decision.

Key steps including:

*Learn about your diagnosis – learn everything you can, the prognosis, progression, treatment options including efficacy, safety and cost and set treatment priorities as you wish.
*Learn and think about end of life and palliative/hospice care, lifespan vs. health span, and level of quality of life.
*Establish a practical support network to maintain daily routine and care.

Address financial and legal issues

It’s time to think through and make a living will and a will. Careful consideration of both the legal and financial aspects of your illness can bring a sense of control and peace of mind.

A Living will

This is a heavy topic. No one wants to think about end of the life; however, it is wise to thought it out before the unexpected illness strikes. With a peaceful mind at a leisure day, answer a few questions -

1. In case of cancer or other life-threatening/terminal illness, what medical treatment you want or don’t want? Life extension or quality of life means more? Treatments are hopeful or too risky? Pursue unknown% chance of treatment success rate or choose comfort and palliative care is more realistic? These critical decisions are personal. To fully understand each treatment options for its action and side effects, asking questions and reaching out for reliable resources. You have the right to know everything to make your decision, including comfort care, artificial feeding, and cardiopulmonary resuscitation.

2. Who do you trust to make medical care decisions when you are unable to do so? Consider a person, whom you trust and also with high health literacy, to make care decisions for you as power of attorney when you are not able to make care decisions for yourself. This person should fully understand your wishes and act for your best interests/benefits.

3. What you want others to understand you values and respect your life
It is wise to have a living will, to make your wishes clear, well known, and respected. This may take some thoughts. The Five Wishes can be a helpful tool.

You may also plan and draft a will at any time. When you are ready to make it legal, meet with a lawyer in your state. Many people asking the difference between a living will and a will; they have very different functions and it is important to have both.

A Living Will contains your thoughts and wishes regarding whether you do or do not want to be kept alive by artificial means if you are at a point, due to accident or illness, where the doctor says there is no longer a hope of recovery for you. It is a chance to give your family guidance as they struggle, in a highly emotional situation, to figure out what you would have wanted them to decide for you.

A Will

A Will contains your wishes for how you want what you own to be distributed among your family and friends once you pass away. It can also contain instructions for the care and support of your family members, such as naming a guardian for your minor children. It is a road map of instructions that should be prepared in accordance with the laws of the state in which you reside.

Address health care expenses

Medicare/Medicaid benefit coverage (if applicable)

Supplemental/private Insurance coverage (if applicable)

Update financial documents and beneficiaries and plan care of your dependents

Get documents in order

Organize legal documents and other important personal information, may include:

·        Will
·        Trust documents (if applicable)
·        Living will or directive to physicians
·        Health care power of attorney, or HCPOA
·        Durable power of attorney, or DPOA
·        Health Insurance Portability and Accountability Act, or HIPAA, form
·        Adoption papers (if applicable)
·        Veteran's discharge papers (if applicable)
·        Prenuptial agreement (if applicable)
·        Marriage certificate (if applicable)
·        Divorce decrees (if applicable)
·        Death certificate of a spouse (if applicable)
·        Citizenship papers, if not born as a U.S. citizen

Other important information can include:

·        Inventory of assets with account numbers and passwords, including safe-deposit box access
·        Digital assets and passwords like photos or music stored in the cloud
·        Access to your computer
·        A list of contacts
·        Receipts for funeral arrangements
·        Obituary and services guidance

Managing self-care and emotional needs

Be open for your emotional needs and optimize self-care for physical comfort. Create a comfortable home setting for remission recovery. Learning to face your emotions, manage stress, pursue activities that bring your meaning and joy. If need additional outpatient help, may consider private health coaching and homecare services for care and support.

In addition, there are resources for self-help and support, see selected links below, as well as disease specific support groups are also available.

https://www.helpguide.org/harvard/dealing-with-a-loved-ones-serious-illness.htm
https://www.livestrong.org/
http://www.alz.org/index.asp

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Thursday, August 1, 2024

Reducing Aging Eye Fatigue Update

Eye fatigue is a common compliant in many older adults. Symptoms may include
    Fatigue
    Eye Pain
    Blurred Vision
    Double Vision
    Burning
    Watery Eyes
    Dry Eyes
    Sore Neck
    Photophobia (sensitivity to light)
    Concentration difficulties
    Headaches
Excessive and intense computer usage can also cause additional symptoms such as:
    Difficulty focusing when looking from paper to monitor screen
    Afterimages when looking away from monitor screen

Understanding Age-related Vision Changes

As part of aging, your eyes and vision change over time. While not everyone will experience the same symptoms, the following are common age-related vision changes:

Need for more light. As you age, you need more light to see as well as you used to. Brighter lights in your work area or next to your reading chair will help make reading and other close-up tasks easier.
Difficulty reading and doing close work. Printed materials can become less clear, in part because the lens in your eye becomes less flexible over time. This makes it harder for your eyes to focus on near objects than when you were younger.
Problems with glare. When driving, you may notice additional glare from headlights at night or sun reflecting off windshields or pavement during the day. Changes in your lenses in your eyes cause light entering the eye to be scattered rather than focused precisely on the retina. This creates more glare.
Changes in color perception. The normally clear lens located inside your eye may start to discolor. This makes it harder to see and distinguish between certain color shades.
Reduced tear production. With age, the tear glands in your eyes will produce fewer tears. This is particularly true for women experiencing hormone changes. As a result, your eyes may feel dry and irritated. Having an adequate amount of tears is essential for keeping your eyes healthy and for maintaining clear sight.
Go to Aging Eye Facts to learn more.

How to prevent eye fatigue?

Take a break - Use the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. Take a longer walk in nature to extend far vision in green landscapes will benefit more.
Blink frequently - Do not forget to blink periodically. Staring at computer screens can dry our eyes and cause redness and irritation.
Use proper lighting - Use incandescent lighting and avoid high-intensity lamps, which cast shadows and create glare. Place a dim light on either side of your workstation to create equal brightness without dark, shadowed areas.
Use artificial tears to refresh your eyes when they feel dry.
Use an air cleaner to filter dust and a humidifier to add moisture to the indoor air.
Reduce contact lens wear: If you wear contact lens, do not leave them in for more than 12 hours a day. Let your eyes well rest for a good night sleep.
Eye protection: wearing sunglasses to prevent sunlight damage.
Good nutrition and sufficient quality sleep.

Home Remedies for relieve eye strain

Massage and eye cupping - Massaging the area around the eyes (manually or use an eye massager) will help relax the muscles and stimulate the tear glands. Also try rub your hands together to create friction and warmth, then gently cup your palms over your closed eyes, may also put a gentle pressure on the eye balls and rest them in the dark for 30 seconds. Slowly open and look around.
Eye exercises – regular eye exercises can alleviate eye strain, improve circulation, focus, and concentration. Roll your eyes in both clockwise and counter-clockwise for a few seconds. Then take a break and blink, repeat few times.
Cold compresses: Apply a cold water soaked washcloth to tired, dry eyes (keep your eyes closed). Other alternatives are cold rose water or whole milk soaked cotton balls, refrigerated cucumber or potato slices.
Warm compresses are also effective in reducing pain and swelling: use warm water soaked clean towels or warm tea bags.

Tips for Eliminating Screen time/Computer Eye Strain

Use quality glasses or consider computer glasses - Computer glasses are prescription eyewear that are specifically designed for computer work. They allow you to focus your eyes on the distance of a computer screen, which is generally farther away than reading material. Computer glasses optimize your eyesight when you're looking at digital screens and help to reduce glare.
Keep your screen bright - This reduces the flicker rate of the computer and reduces fatigue. Flickering can lead to eyestrain and headaches. Also, a bright monitor causes your pupil to constrict, which results in a greater range of focus. This reduces the need for your eye to accommodate and enables you to work longer and with more comfort.
Check your monitor’s position - The position of your computer monitor can add to your eyestrain. It is important that it be positioned at the proper distance away from your eyes. Optimally, your computer screen should be 15 to 20 degrees below eye level (about 4 or 5 inches) as measured from the center of the screen and 20 to 28 inches from the eyes.
Adjust your screen resolution - Make sure your monitor has a high-resolution display. A higher resolution produces sharper type and crisper images, reducing eye strain.
Minimize glare - Clean your monitor regularly to remove dust and consider installing an anti-glare screen. It also helps to keep shades drawn to prevent glare from outside sources.
Eliminate overall computer, tablet, and smart phone usage time. Block time to turn your personal electronics off, i.e., on evenings and Saturdays.

Schedule a comprehensive eye exam

You should get your eyes checked at least once a year, especially as you grow older. Be aware of cataracts development, when aging or injury changes the tissue that makes up your eye's lens. At first, the cloudiness in your vision caused by a cataract may affect only a small part of the eye's lens and you may be unaware of any vision loss. As the cataract grows larger, it clouds more of your lens and distorts the light passing through the lens. This may lead to more noticeable symptoms, such as

- Clouded, blurred or dim vision
- Increasing difficulty with vision at night
- Sensitivity to light and glare
- Need for brighter light for reading and other activities
- Seeing "halos" around lights
- Frequent changes in eyeglass or contact lens prescription
- Fading or yellowing of colors
- Double vision in a single eye

Routine eye exams give you the opportunity to discuss with your eye-care professional any issues you may be having, and they may enable you to catch any problems in their early stages.

Ask your doctor about vitamins and supplements - Getting the proper amount of vitamins and minerals is important for overall as well as eye health. Vitamins that contain antioxidants and ingredients may benefit the health of the eye and reduce eyestrain, such as Lutein, vitamins A, C and E with a B complex and Zinc.

https://qualitylifeforum.weebly.com/2024-aug-reducing-aging-eye-fatigue-update.html

References:
http://www.eyehealthweb.com/eye-strain/
http://www.aoa.org/patients-and-public/good-vision-throughout-life/adult-vision-19-to-40-years-of-age/adult-vision-41-to-60-years-of-age?sso=y
www.mayoclinic.org/diseases-conditions/cataracts/symptoms-causes/dxc-20215129
http://www.eyehealthweb.com/eye-strain/
http://www.top10homeremedies.com/how-to/reduce-eye-strain.html
http://visionsource.com/blog/tips-for-eliminating-computer-eye-strain/

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Monday, July 1, 2024

Keep Life in Motion update

As the aging population keeps increasing, more and more older people are recognizing a growing need for exercise in their lives. Maintaining an active lifestyle is crucial for sustaining health and happiness. Exercise can help older adults achieve a higher quality of life, and it can help them live longer as well. The aging process can have an enormous impact on the human body. As people age, they may notice a loss of flexibility, balance, endurance and strength as well as a loss of bone density and muscle mass. Likewise, they may also notice an increase in body fat and possible joint injuries. It is estimated that four out of every five adults aged 50 years and above are suffering from at least one condition that is chronic.

Exercise and physical activity are good for all ages, including older adults. There are four different main types of exercises. Plan to work in all of them will provide more benefits for overall health.

One Click - https://qualitylifeforum.weebly.com/2024-july-keep-life-in-motion.html to learn more.

Physical functioning is one of the most important health goals. This is especially critical for older adults, who often have a certain degree of limitations. Stay connected; health coaching offerings provide individualized approach for age-appropriate, safe and effective physical activities to keep life in motion.

Saturday, June 1, 2024

Sleep Well

We spend 1/3 of our life time in sleep. This is not a waste of time. Human bodies need sleep as much as we need to eat and drink. Sleep plays a vital role in our ability to maintain body system functions. Sleep deprivation or oversleeping can lead to higher risk of chronic health problems.

How much sleep do we need? While sleep requirements vary slightly from person to person, the national sleep foundation recommends the following -

Teenagers (14-17): Sleep range is 8-10 hours
Younger adults (18-25): Sleep range is 7-9 hours
Adults (26-64): Sleep range remains 7-9 hours
Older adults (65+): Sleep range is 7-8 hours

When you open your eyes in the morning, checking the time clock is the first thing, naturally. Do you also track how many hours you have slept? And check how do you feel? Are you fully re-charged from a quality good night sleep? With modern technology on smart phones, sleep tracking becomes easy. Time in bed and time of sleep is not the same; time in bed is part of lifestyle and time of sleep reflects the quality of sleep. However, it is important to keep time in bed routine to ensure quality of sleep.

Interestingly, sleep pattern differences were observed among ethnic groups.

Whites report the highest rate of diagnosis for insomnia (10%), and Blacks/African-Americans have the highest rate of diagnosed sleep apnea (14%) among the four groups (White, Black/African-American, Asian or Hispanic).
Blacks/African-Americans report getting the least amount of sleep on workdays/ weekdays (6 hours and 14 minutes), but they also say that they need only 7 hours and 5 minutes of sleep each night to perform at their best during the day, which is significantly less sleep than Asians and Hispanics (7 hours and 29 minutes each).

Asians are the most likely ethnic group (84%) to say that they had a good night's sleep at least a few nights or more a week.

Insomnia in aging population

Research reports that difficulties falling asleep, interrupted sleep, early awakening and other insomnia symptoms affect up to 30-50% of adults. Some studies indicate that the prevalence of insomnia symptoms increases with age, and is associated with negative effects on cognitive function. In addition, sleep disorders are related to an increased risk of cardiovascular disease, depression, falls and increased mortality. Click here to learn how to manage chronic insomnia.

What happens when sleep too little or too much? On either side of the normal sleep hours (7 – 9 hours/night for adults) appears to have some risks in common, affecting our brain and overall health.

1. Impaired Brain Functioning and Mental Health

Cognition: researchers found that cognitive performance on three different games all peaked when people slept around seven hours, worsening with more or less rest. Other studies have also found memory impairments and decreased cognitive function with short or longer sleep.
Degenerative Diseases: Research indicates that getting too little or too much sleep may be tied to increased Alzheimer’s disease risk factors and a large Spanish study found that long sleepers may be at increased risk of developing dementia.
Depression and Mental Health: Oversleeping is considered a potential symptom of depression. While many people with depression report insomnia, about 15% tend to oversleep. People with long sleep durations are more likely to have persistent depression or anxiety symptoms compared to normal sleepers. Some research shows that irregularities in the body’s sleep clock may play a role in depressive symptoms, and returning sleep to a healthy pattern is often a focus of treatment.

2. Increased Inflammation Factors
Chronic inflammation in the body is tied with increased risk of everything from diabetes to heart disease to Alzheimer’s disease. Certain lifestyle factors like smoking, being obese and prolonged infections can contribute to inflammation, and getting too little or too much sleep may also play a role.

3. Increased Pain
While many times it can seem intuitive to rest more when we’re in pain, research shows that in some cases too much sleep can exacerbate symptoms. Oversleeping is also linked with higher rates of headaches as well as trigger migraines and tension headaches.

Back pain can worsen from too little activity or spending too much time in bed. Sleeping in an un-ergonomic position or using an old or unsupportive mattress can also worsen back pain. Combined with staying still for a long period of time, these factors mean many people awake with worse back pain especially when spending longer amounts of time in bed.

4. Impaired Fertility
A study of Korean women undergoing in vitro fertilization therapy found that women who slept seven to eight hours had the best chances of conceiving. The moderate sleepers had the highest pregnancy rates (53%) compared to those sleeping six hours or less (46%) and those sleeping nine to eleven hours (43%). Study authors suggest sleep outside the normal range could be affecting hormones and circadian cycles, impairing fertility.

5. Impaired Glucose Tolerance
Glucose tolerance refers to the body’s ability to process sugars, and impaired glucose tolerance is associated with insulin resistance and is a risk factor for type 2 diabetes and heart disease.

A Canadian study was conducted on 810 participants aged 18 to 65 years. The results strongly suggest that short sleep duration is a risk factor for the metabolic syndrome. A recent meta-analysis of diabetes and sleep studies concluded that both short and long sleep duration are associated with a significantly increased risk of type 2 diabetes, underscoring the importance of appropriate sleep duration in the delay or prevention of type 2 diabetes.

6. Increased Weight Gain
Using the data as in a six-year Canadian study, researchers also found links between weight gain and sleep. This study provides evidence to the effect that both short and long sleep times predict higher body weight and fat gain in adults (aged 21 – 64).

7. Higher Heart Disease Risk
Using information from the large National Health and Nutrition Examination Survey (NAHNES), researchers linked both short and long sleep with higher risk of coronary heart disease and stroke. The study found that people sleeping more than eight hours per night were twice as likely to have angina (chest pain caused by reduced blood flow) and 10% more likely to have coronary heart disease.

Analysis of the data from the Nurses’ Health Study, which involved 71 617 middle-aged (45 – 65 years old) women, also found connections between sleep length and heart health. Short and long self-reported sleep durations are independently associated with a modestly increased risk of coronary events.

8. Higher Stroke Risk
A recent study from University of Cambridge found that people who sleep for more than eight hours a day have an increased risk of stroke and this risk doubles for older people who persistently sleep longer than average. However, the researchers say it is unclear why this association exists and call for further research to explore the link.

Follow up Data from NHANES also found a significant relationship between long sleep and stroke risk. People who slept more than eight hours had higher risk of stroke than people who slept six to eight hours. People who slept over eight hours and who also had daytime drowsiness had more significant higher stroke risk compared to normal sleepers.

9. Higher All-Cause Mortality Risk
Multiple studies have found that people who sleep nine or more hours a night have significantly higher death rates than people sleeping seven to eight hours a night.

A study of older adults found that compared with optimal sleep duration (7-9 h per day), both short (≤ 6 h per day) and long (≥ 10 h per day) sleep duration were significantly associated with CHD, stroke, and diabetes among adults age 45 years or older. These associations were more pronounced with long sleep duration than with short sleep.

Control your dreams will benefit sleep quality and you may have more control than you thought.

Focusing your mind on that topic in the moments before you fall asleep it’s likely to make the impression into your dream. Do not watch or think unpleasant events or horrible images before sleep. Calm your body and mind one hour before sleep to prevent nightmares.
Focusing on what you'd like to dream about – as we all dream in our sleeps, you may pick what you want to and telling yourself as you are falling into asleep, to make your sweet dreams become true.
Set your mind free and creative for dreams. Follow your heart, listen to the sound of nature, and close your eyes. Let your imaginations soar high, and travel to the world without footprints; the dreamland has no limit. Sweet dreams improve quality of sleep and waking a fresh new day in a good mood.

By the end of your day, relax and shut eyes for 8 quality hours in sweet dreams. You will renew yourself with empowering energy for life.

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References:

https://www.tandfonline.com/doi/full/10.1080/02813432.2020.1753382

https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times