Ms. Tam, 57 years old, did not suffer from chronic diseases such as hypertension or diabetes, so she always considered herself quite healthy. However, for about the past year, she has been constantly waking up in the middle of the night, snoring, sleeping restlessly, and frequently feeling tired and sleepy during the day.
Believing it was just a normal sign of aging, she didn't seek medical attention. During a routine health check-up, the doctor discovered decreased vascular elasticity, metabolic disorders, and concluded that persistent poor sleep could be a contributing factor to her declining health.
Experts say that sleep is like a "mirror" reflecting the state of the body. Many abnormalities that appear at night are not simply due to poor sleep but could be warning signs that need attention.
How can poor sleep affect your health?
Many people believe that simply catching up on sleep is enough to compensate for sleepless nights. However, sleep studies show that sleep is the time when the body repairs cells, regulates hormones, restores the immune system, and balances metabolism.
A healthy night's sleep typically lasts about 7-8 hours , with easy falling asleep, few awakenings, and a feeling of alertness upon waking.
Conversely, if poor sleep persists, the body's natural recovery mechanisms may be affected. Several studies have noted that people with poor sleep quality over a long period have a higher risk of cardiovascular disease, metabolic disorders, and weakened immunity compared to those who sleep well.
For middle-aged and older adults, this impact is even more significant due to the body's already reduced ability to recover with age.
5 sleep cues you shouldn't ignore.
1. Waking up multiple times or urinating frequently at night.
If you frequently wake up two or more times each night or need to urinate multiple times, your sleep quality will be disrupted, making it difficult for your body to enter the deep sleep phase for recovery.
This prolonged condition can affect the immune system and overall health, and may also be associated with several medical conditions that require investigation.
2. Difficulty falling asleep or prolonged insomnia.
Lying in bed for more than 30 minutes without being able to fall asleep, or experiencing insomnia for weeks on end, can disrupt the body's endocrine system, cause fluctuating blood pressure, and increase the burden on the cardiovascular system.
If insomnia persists, patients should seek an assessment of the underlying cause instead of enduring it in silence.
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3. Loud snoring accompanied by periods of apnea (stopping breathing).
Snoring isn't always harmless. If the snoring is loud and accompanied by a feeling of suffocation or periods of apnea during sleep, it could be a sign of sleep apnea.
This condition reduces the amount of oxygen in the blood at night and is associated with an increased risk of hypertension, cardiovascular disease, and many other metabolic disorders.
4. Sleeping with many dreams and waking up easily.
If even the slightest noise wakes you up, or if you have many dreams every night, your body may not be getting the deep sleep it needs to recover.
In the long term, this can lead to memory loss, lethargy, and decreased work performance.
5. Waking up still feeling tired.
Even if you get enough sleep, waking up with aches, dizziness, or persistent drowsiness may indicate a problem with your sleep quality.
This is a symptom that should be monitored as it may be related to sleep disorders or other health problems.
5 ways to improve sleep quality
According to sleep experts, many cases can improve the quality of rest through lifestyle adjustments.
Maintain a consistent sleep schedule. Try to go to bed before 11 PM and wake up at the same time each day to stabilize your circadian rhythm.
Limit strong tea, coffee, and sugary foods before bed. Also, avoid drinking too much water in the evening to reduce nighttime urination.
Create a comfortable sleeping environment. The bedroom should be quiet, moderately dark, at a comfortable temperature, and free from light from phones or other electronic devices.
Relax before bed. Soaking your feet in warm water, reading a book, or practicing gentle breathing exercises can help your body fall asleep more easily.
Regular exercise during the day is beneficial. Brisk walking, Tai Chi, or moderate-intensity workouts for about 30 minutes each day can improve circulation and support better nighttime sleep.
Don't ignore the signals your body sends while you sleep.
Sleep abnormalities don't always indicate a serious illness, but if they occur frequently or persist, you should talk to your doctor to have the cause evaluated.
Maintaining quality sleep, along with a healthy diet, appropriate exercise, and stress management, remains a crucial foundation for long-term health protection, especially for middle-aged and older adults.