Rest, Aging, and Black Health

I used to wonder why some people in our community age gracefully while many others struggle with memory loss, heart problems, chronic illness, and low energy as they get older. In fact, when I see how many older adults struggle in our community and the burden they place on their families, I begin to rethink my desire to grow old.

But aging gracefully is not a very hard nut to crack. One of the secrets to it is hidden in something many of us overlook every night: sleep. Licensed Clinical Psychologist, Dr. Raquel Martin, who is also one of the leading voices championing Black mental health, said, “Prioritizing sleep is an act of resistance, and survival, for Black humanity.”

As adults, most especially those of us in our middle age and later life, sleep is more than just a rest. Just as a saying that has been part of Black culture goes, “Sleep is the best medication.” It is a powerful factor that shapes physical health, memory, and emotional well-being, and that helped our fathers live long and gracefully.

Today, everybody is busy, and sleep is no longer important; even those with sleep problems often ignore it, seeing it as part of getting old. But the National Library of Medicine has associated sleep deprivation with long-term sleep loss, which leads to different kinds of detrimental health conditions, like:

Stroke
Obesity
Depression
High blood pressure
Diabetes
Memory decline

Sadly, Blacks are less likely to get 7 hours of sleep a day when compared to Whites, and the number of Black people likely to get less sleep every night stands at 58%. Therefore, understanding the connection between aging and sleep can help members of the Black community, especially adults, protect their health and improve their quality of life.

Why Sleep Matters More With Age

As we age, our sleep patterns naturally change. Older adults tend to:

Fall asleep earlier
Often wake up during the night
Have fewer hours of sleep
Begin to feel sleepy in the early evening
Sleep more lightly instead of deeply

Because of these, many people find it difficult to have quality rest, depriving them of important things sleep provides, like:

Restoration of muscles and tissues
Strengthening of the immune system
Regulation of hormones
Supporting the functions of the brain and memory
Control of blood sugar and pressure
Reduction of inflammation

Without enough sleep, we deprive the body of its ability to repair itself, and over time, it becomes more susceptible to disease.

The Sleep Crisis Among Black Adults

Several studies have shown that Black adults are more likely than other races to:

Have a worse case of insomnia severity, which, in many cases, goes untreated;

Work night shifts or irregular hours, which greatly impacts their health by the time they reach 50 years old.

Sadly, despite the negative impact of sleep deprivation, Black people still spend their sleeping hours balancing demanding jobs, financial pressure, stress, and caregiving responsibilities.

But it doesn’t end there. We also have social and environmental factors that make it increasingly difficult to get a good night’s sleep. These include:

Living in a noisy or crowded neighborhood, which is common in many Black communities
Poor housing conditions, which may include the presence of pests, leaks, and inadequate sanitations
Financial stress
Limited access to a sleep specialist and, in the worst case, even health care
Working night jobs, sometimes every single night
Chronic stress and discrimination

It is almost impossible to expect someone living through these experiences to enjoy deep sleep. Yet, this is the reality of many Black people. Sadly, in our later years, our bodies pay the ultimate price for less sleep.

How Poor Sleep Speeds Up Aging

According to S leep Education, the problem with less sleep isn’t just that it makes you tired the next day; it also accelerates your body’s aging process. Here’s how:

Increased Inflammation

Chronic inflammation has been linked to:

Arthritis
Heart disease
Diabetes
Stroke
Damaged DNAs
Certain cancers, like stomach, liver, colorectal, lung, cervical, and esophageal cancers

Faster Memory Decline

Sleep is important for storing memories. Older Black adults who experience poor sleep may be at risk of:

Dementia and Alzheimer’s disease
Memory decline
Forgetfulness
Slower thinking
Trouble concentrating

Hormonal Changes and Weight Gain

Sleep affects appetite control, according to Stanford Lifestyle Medicine. Therefore, people who get less sleep tend to crave food high in sugar, fat, and salt. The result is:

Slow metabolism
Weight gain
Increased appetite
Difficulty in managing diabetes

Black people in the US are twice as likely to be diagnosed with high blood pressure or diabetes, and poor sleep can worsen these conditions among our people.

Five Practical Ways to Improve Sleep Health

Sleep can improve at any age; this is good news, but it will require small daily changes. These daily changes, however small, can make a big difference.

Maintain a Regular Sleep Schedule.

A regular sleep schedule helps the body know when to sleep. If you try to go to sleep and wake up at a particular time, even on weekends, it will help improve your sleep schedule.

Create a Calm Bedtime Routine.

Before you sleep, relax by:

Reading
Listening to soft music
Gentle stretches
Taking a warm bath
Praying or meditating

Reduce Caffeine and Heavy Meals at Night.

Coffee, soda, energy drinks, and large meals make it harder to sleep, even in the evening. When it’s past afternoon, try to avoid them.

Make the Bedroom Comfortable.

For optimal sleep, it’s best to remove distractions from phones, television, and other pieces of technology that can lead to doom scrolling.

A good sleeping environment should be:

Dark
Quiet
Cool
Comfortable

If you live in a noisy environment, try using earplugs or a calming background sound.

Talk To a Doctor.

According to a recent study, Black men have experienced more deaths resulting from obstructive sleep apnea than white people or even Black women. Culturally responsive care, CPAP treatment adherence, and targeted screening can help reduce the number of deaths.

Consult a doctor if you: