How Insomnia and Irregular Sleep Impact Telomere Length and Ageing
As we navigate the complexities of modern life, the importance of a good night’s sleep cannot be overstated. Beyond the immediate effects on mood and cognition, emerging research suggests that the quality and duration of our sleep may have profound implications for the aging process and overall healthspan (how long your live healthily)! In this blog post, we we’ll explore the relationship between 
insomnia, irregular sleep, and telomere length—a crucial aspect of cellular aging. Keep in mind: shortening of telomeres happens as a result of biological ageing (and not neccessarily correlated with your age in # of years lived).
A few Significant research articles unravelling the links between sleep patterns and the ticking clock within our cells.
-
- Sleep Disturbances and Telomere Shortening: (1) research revealed individuals experiencing insomnia exhibited shorter telomeres, suggesting that sleep disturbances may contribute to premature cellular aging.
- Irregular Sleep Patterns and Cellular Aging: (2) Examining the effects of irregular sleep, PubMed 28202648 sheds light on how erratic sleep schedules impact telomere length. The study suggests that inconsistent sleep patterns, characterized by irregular bedtimes and wake times, are associated with shorter telomeres. This association implies that maintaining a regular sleep routine may play a role in preserving telomere length, potentially influencing the rate of cellular aging and overall healthspan.
- Insomnia, Cortisol, and Telomere Attrition: (3) A deeper understanding of the interplay between insomnia, cortisol (a stress hormone), and telomeres is explored in PubMed 27561127. The study highlights that individuals with insomnia may experience dysregulation in cortisol levels, which, in turn, correlates with telomere attrition/shortening (i.e. ageing). Elevated cortisol levels, often seen in chronic insomnia, are linked to accelerated cellular aging.
- Quality Sleep and Telomere Preservation: (4) Conversely, PubMed 26320051 investigates the potential protective effects of quality sleep on telomere length. The study found that individuals reporting restorative and high-quality sleep exhibited longer telomeres compared to those with poor sleep quality. This suggests that prioritizing the quality of sleep, including factors like sleep depth and continuity, may contribute to the maintenance of telomere length and, consequently, support a healthier aging process.
As research unravels these connections, it becomes evident that prioritizing sleep may extend beyond immediate well-being, influencing the very fabric of our cellular health and longevity. Embracing healthy sleep habits could prove to be a cornerstone in promoting not only a good night’s rest but also a longer, healthier, and more vibrant life.
Come see me if you need help regulating your sleep cycle or ensuring quality deep sleep!
References:
1. Title: Sleep Disturbances and Telomere Shortening. Authors: Prather AA, Gurfein B, Moran P, Daubenmier J, Acree M, Bacchetti P, Sinclair E, Lin J, Blackburn E, Hecht FM, Epel ES.
Journal: PLoS One. 2015 May 8;10(5):e0123549.
2. Title: Irregular sleep patterns are associated with poorer self-reported health and increased BMI in good sleepers. Authors: Van Dyke ME, Vaccarino V, Quyyumi A, Lewis TT, et al. Journal: Sleep. 2016 Oct 1;39(10):1851–1857.
3. Title: Insomnia with objective short sleep duration is associated with a high risk for hypertension.Authors: Vgontzas AN, Fernandez-Mendoza J, Liao D, Bixler EO.Journal: Sleep. 2009 Mar 1;32(4):491–497.
4.Title: Restorative sleep predicts the resolution of chronic inflammation in the elderly.Authors: Irwin MR, Olmstead R, Carroll JE.Journal: Brain Behav Immun. 2015 Mar;47:86–93.
