A massive new study tracked half a million people and found something surprising about sleep and aging. It’s not just about getting enough — too much sleep can age you too. Rally breaks down the “Goldilocks zone” for sleep, what it means for your body’s biological clock, and some very simple tips for better sleep.
EPISODE TRANSCRIPT
RALLY:
Hey there, Beautiful People. Welcome back to the Silver Beast Podcast, and as always, I’m Rally Preston. Seventy-one years old here. Just letting you know because I have such a young-sounding voice. I could be a millennial.
No, how are you all doing today? Did you get a good night’s sleep last night?
I’ll go first – I tossed and turned a little bit. My wife, though, she’s usually a good sleeper. Of course, she’s probably just exhausted from putting up with me all day. So, she has me to thank for a good night’s sleep, I guess.
So how about you – did you Rip Van Winkle it last night? Get a solid eight? It’s tougher the older we get, right?
So today we’re talking about sleep. Yeah, again. But we’re blazing a new trail here because there’s some new research out, and it’s kind of interesting.
So scientists just did this massive study. They used self-reported data and biological samples from around a half million people. These were volunteer participants in the UK Biobank. And the researchers used these things called aging clocks. Basically, tools to measure how fast your organs age. Heart, brain, skin, all of it. And they used 23 aging clocks in all to figure this stuff out. Just thinking about all that work makes me sleepy.
Anyway, here’s the big finding. There’s a sweet spot for sleep. Not too little. Not too much. Somewhere around seven to eight hours a night is best.
Now okay, I know – tell me something I didn’t know, right? Yeah. But there’s a little twist to this … sleeping too much also speeds up aging.
So this isn’t just more sleep is good. It’s more like the right amount of sleep matters.
Now people outside that seven-to-eight-hour window? And unfortunately, that’s me – seven is tough for me, and I haven’t gotten to eight hours since high school, probably. So yeah, the study found there’s a higher risk for stuff like diabetes, heart issues, even low mood. The participants’ organs, on average, seemed older than their actual age. Not the stuff of sweet dreams, is it?
And more good news: it wasn’t just one organ affected by sleep either. It’s the brain, heart, immune system, even skin. All of them showed more wear and tear. So your whole body’s kind of keeping score on how you sleep. But hey, no pressure. My Apple Watch yells at me every morning too – not helpful sometimes.
But look, here’s the good part. Sleep is something we can have some control over. We can’t do much about our chronological age, right, other than lie about it, but yeah, with our sleep there’s hope.
So why is it so hard to get good sleep the older we get? Now some of you, like my wife, rarely have a problem. But most of us aren’t that lucky. So why is that?
Well, our sleep architecture changes. We basically wake up more at night as older adults. That’s just normal, that sleep pattern. It doesn’t mean something’s wrong with you.
But here’s the myth I want to bust, one more time. Older adults do not need less sleep. You still need seven to eight hours. Same as your kids did. Same as your grandkids now, maybe. Although grandkiddies have iPhones now – not sure they’re getting enough sleep these days.
But you know, back when we were kids, bedtime, it wasn’t a suggestion, right? Or at least it wasn’t for me. It was more like the law. Eight-thirty, lights out, no arguments. Parents didn’t care if your favorite show was on the Zenith console TV – you were going beddy-bye, regardless.
But now, as fully grown adults, most of us haven’t learned – we’re staying up too late, probably scrolling something. Nobody to send us to bed anymore. And maybe somebody should.
Alright, so let’s get practical. What can we actually do about this? We need to hit that seven-to eight-hour window of sleep; that’s the goal, according to this big study.
Well, first, get some morning sunlight. This sounds too simple, I know, but Andrew Huberman’s always harping on this if you ever listen to him. But yeah, there’s real science to this. Morning light helps set your internal clock. Kind of like winding an old wristwatch. Remember those? You had to remember to wind it every day. So our bodies are kinda like that. So get outside for 10, 15 minutes after you wake up. Coffee on the porch is great for this.
Alright, second tip, speaking of coffee. Watch your afternoon caffeine. Look, I love coffee and tea. Not saying don’t drink it. But that 3 PM cup? It might still be bouncing around in your system at 10 PM. So try cutting it off by early afternoon, at the latest.
Alright, third, keep an eye on evening alcohol too. I know, a lot of us like our evening glass of wine, or whatever your poison is. But alcohol messes with your deeper sleep stages. So don’t count on it as a sleep aid. That merlot could backfire on you.
Alright, fourth tip, and this one is kind of surprising, maybe. If you’re lying there in bed, wide awake, for more than 20 or 30 minutes? Just get up. Go to another room. Read something boring, or do some light stretching. Then go back to bed when you’re feeling sleepy again. Lying there, getting frustrated, just makes it worse. And I need to do this more often.
And finally, if your sleep troubles are more serious, please talk to your doctor. Loud snoring, gasping at night, feeling wiped the next day? That’s not just getting older. That could be sleep apnea. Could be a side effect of medications. Even ones for blood pressure or allergies can mess with your sleep, and you might not even know it. So it’s worth asking the doc about those.
Now look, I’m not perfect at these sleep fixes. Obviously, or I’d get better sleep. But I’m gonna try harder.
And here’s the thing, Silver Beasties. Small changes really do add up.
Now I know some of you are gonna hear this and think, “Yeah, one of these days I’ll try and do better.” But you know, that day never comes. So see if you can start fixing some of these things right away. Tonight. See how it goes. You might surprise yourself and get a good night’s sleep for a change.
Alright, let’s get to your Silver Beast Action Steps for sleep here…very quick and easy ones here.
Action Step One: Get outside for 10 minutes, 15 minutes, after you wake up. Let that morning light work its magic, setting up your body’s clock for the whole day.
Alright, Action Step Two: Cut your caffeine off by at least early afternoon. And I’d say no more after lunch, just to be safe. Caffeine hangs around in your body longer than you think. Cutting it off early will give you a head start at winding down before bedtime.
Alright, Action Step Three: Ease up on that evening drink, if you’re having one. Or two. Your deep sleep will thank you for that.
Alright, Action Step Four: Can’t sleep after 30 minutes? Just tossing and turning? Well, get up. Do something calming – something not on your phone; that’s no good. Read a little maybe, then try again, go back to bed when you feel sleepy.
Alright, Action Step Five: If sleep’s a real problem, like almost every night, loop in your doctor. Don’t just tough it out and chalk it up to aging.
Now look, I’m not a doctor, or the Sandman for that matter. So please check with an actual physician for sleep help, especially when it comes to medications or health conditions.
Alright, here’s the bottom line, Silver Beasties. Good sleep isn’t wasted time. And it’s not laziness either. It’s some of the best medicine we’ve got, and it’s completely free. No copay, no waiting room, no insurance forms to fill out.
So tonight, give your body that sweet spot it’s asking for. Not too little. Not too much. The just-right Goldilocks zone for us is seven to eight hours per night.
Alright, this is Rally Preston, reminding you, getting older doesn’t mean you should lose sleep over it. Sometimes it just means going to bed a little more prepped and ready for a good night’s sleep.
And I’ll catch you next time on The Silver Beast Podcast. Hey, sleep well, beasties. I’ll see you soon, take care!