Every March 21st is celebrated as "World Sleep Day," which also highlighting the connection between sleep and our hearing health. Think about those poor sleep may have implications for hearing health, particularly for individuals who experience insufficient and shallow sleep at night. It's essential for such individuals to be mindful of improving their sleep quality to mitigate potential adverse effects on their hearing.
Research Data
A study which published in the prestigious scientific journal Ear and Hearing has provided shows into the connection between sleep quality and the risk of hearing loss among elderly individuals. This research was conducted by Department of Preventive Medicine, Public Health, and Microbiology at the Autonomous University of Madrid, IMDEA Alimentación, and CIBERESP.
The research involved an extensive analysis of data collected from 231,650 participants, aged between 38 and 72. The participants provided information on issues related to the duration and quality of their sleep. Additionally, they reported instances of hearing loss during the follow-up period.
The results suggest that addressing sleep quality may play a crucial role in mitigating the risk of hearing loss among elderly individuals. This research adds a new dimension to our comprehension of factors influencing hearing health and underscores the importance of holistic approaches to well-being in older adults.
Dr. Humberto Yévenes-Briones, a postdoctoral researcher at the Department of Preventive Medicine and Public Health of the Universidad Autónoma de Madrid and co-author of the study, emphasized that the report's conclusions show that "poor sleep quality significantly increases the chance of developing hearing loss." In the future, the risk will increase by up to 49 percent.
WHY
Have you ever experienced a situation where a lack of good sleep at night led to a diminished sense of hearing the next day? In fact, this is due to the weakening of the central auditory processing function in your brain, affecting your attention to environmental sounds and subsequently impacting your hearing. This is particularly significant for individuals with hearing impairment. If you consistently experience insufficient sleep, the consequences can be even more severe.
Moreover, poor sleep, mental stress, and excessive fatigue can lead to spasms in the capillaries of the inner ear, increased blood viscosity, the formation of tiny blood clots, causing disturbances in the inner ear microcirculation and leading to sudden deafness. We often come across news about individuals who develop sudden deafness due to staying up late working, playing games, or binge-watching.
How to improve the quality of your sleep
ELEHEAR suggest these following way to improve your sleep, if you have sleeping issue, try for few and see the change.
◆ Maintain a consistent sleep schedule.
◆ Spend about half an hour in the sun.
◆ Avoid stimulating beverages like coffee and strong tea in the afternoon. Keep dinner light, minimize spicy foods, and avoid overeating. Limit water intake before bedtime to avoid frequent trips to the bathroom.
◆ Incorporate regular moderate exercise into your daily routine to relax both body and mind, but avoid intense physical activity within 2 hours of bedtime.
◆ An hour before sleep, calm your mind with activities such as foot baths, warm baths, or facial masks.
◆ Avoid watching TV or using smartphones before bedtime, as the blue light from electronic screens reduces melatonin secretion, making it difficult to fall asleep.
◆ Choose bedroom curtains that are light-blocking and noise-reducing. If this is not possible, use a sleep mask and earplugs. Keep the bedroom dark during sleep, and if an elderly person frequently gets up at night, consider using motion-sensor lights.
◆ Maintain a clean bedroom and regulate the room temperature between 16–22℃ for a comfortable and sound sleep. Adjust clothing and blankets accordingly based on room temperature.
◆ Select comfortable mattresses, pillows, and blankets and adopt a sleeping position that feels comfortable.
◆ Avoid negative thoughts (especially for those with tinnitus), and do not rely on alcohol for sleep. Maintain a calm mindset and visualize positive images to provide positive mental suggestions.
◆ When struggling to fall asleep, try adjusting your breathing: Inhale deeply, expanding your abdomen, relax your shoulders, and clench your fists. Prepare to exhale, open your hands, spread your fingers, and exhale. The training frequency for inhaling and exhaling is generally around 15 times per minute.
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