Team Bold was excited to speak with sleep expert Dr. Kimberley Truong, MD, to get answers to our top sleep questions for seniors. 

Dr. Truong is a physician and Associate Clinical Professor at the School of Medicine at UC Irvine, where she focuses on sleep medicine. She’s seen patients with a wide variety of sleep disorders, everything from sleep apnea and insomnia to restless leg syndrome, circadian rhythm disorders, and beyond.

Bold: Why is sleep so important for our health? 

Dr. Truong: Sleep is intertwined with all of our organs and all aspects of both our physical and mental health. Continuous poor sleep is the perfect recipe for poor physical and mental health. 

In terms of physical health, sleep health is closely related to:

• Heart health
• High blood pressure
• Strokes
• Diabetes risks and glucose intolerance
• Immune system problems

Sleep and mental health are also closely linked. When you get less sleep, your mental health function is affected. Even just one night of poor sleep can make us feel more groggy, more stressed, more irritable, and we might have poorer memory. That’s because poor sleep directly affects parts of our brain that affect our mental health, executive functioning, and communication skills.

Bold: What’s an advancement in sleep medicine that you’re excited about? 

Dr. Truong: For me, some of the most exciting new research looks into links between sleep and brain health. Just a couple of years ago, Nature released really groundbreaking research showing that when we sleep, our brain physically washes out amyloids. These are protein build-ups linked to brain diseases, including Alzheimer’s and Parkinson’s. Basically, our brain acts like a washing machine to remove certain toxins that have been found in brains with dementia.

Bold: Do our sleep needs change with age?

Dr. Truong: Yes, definitely! Generally, our sleep changes after age 65 in two ways: 

1. We sleep less as we get older. An individual who may have needed 7-8 hours of sleep as a young adult will often age into only needing 6-7 hours per night or even less. 
2. Our circadian rhythm shifts, and we tend to become more of an early bird. So if, as a young adult, you went to bed at 10 pm, you might age into needing to go to bed at 8 pm, or earlier. 

Bold: When would you know that something is off with your sleep? When should seniors see a sleep physician?

Dr. Truong: There are 3 aspects of having “good sleep”: 

1. Good quality. Quality sleep means you don’t have any interruptions to your sleep, like choking events (apnea) that wake you up. When you have good quality sleep, you can enter into a deep sleep (REM sleep). 
2. Good quantity. Everyone is different here, but the average of a normal quantity of good sleep is 7-8 hours per night. 
3. Good timing. Being able to go to sleep at your regular bedtime and wake up at a regular time shows that you’re having a healthy sleep schedule.

It may be worth talking to your health care team about your sleep if:

• You’re having issues going to bed or waking up
• You’re waking up tired
• You feel like you have no energy during the day
• You’re getting headaches

Always talk to your doctor about any health or sleep-related questions or concerns! 

Bold: What’s one Bold tip to help seniors get better sleep?

Dr. Truong: Recommendations are different for everyone because sleep is so personal! But in general, a regular bedtime and wake-up time are important. Remember that sleeping is a habit. You can teach your brain when to get ready for rest and when to get up.

Your sleep environment is also extremely important. You want an environment that is cool, dark, and has no electronics or blue light.

And finally: your bed is for the three S’s – sleep, sickness, and sex. Nothing else! Train your brain to associate bed with private life, comfort, and rest.

Bold: So, how does exercise contribute to better sleep?

Dr. Truong: Exercise is very important to maintain a healthy sleep cycle. As mentioned, sleep is fundamental for so many functions of the body, and as we age, it’s important to take preventive measures for our health.

Studies have shown that a regular exercise routine can improve sleep for adults by:

• Reducing stress levels
• Reducing insomnia
• Improving sleep onset (how long it takes you to fall asleep)

How Bold can help

Bold offers a variety of programs that make it easy to stay active as you age. Whether you’re in a seated or standing program, our expert trainers have customized plans specific to your individual needs, accessible to you anytime, anywhere.