Sleep On This: Health & Wellness

by | Jul 28, 2024 | Health

There’s an Irish proverb that says: “A good laugh and a long sleep are the best cures for anything.” Unfortunately, sleep may be the most underrated health benefit, next to drinking enough water. But the research is undeniable: not only is sleep important to brain health, study after study has shown that lack of it on a regular basis, can lead to an increased risk in diabetes and damage cardiovascular health.

While it’s been drilled into us that we should get 7 to 8 hours of sleep, especially as we get older, recent studies have shown that the quality of our sleep may be more important than the amount of shut eye.

For those of you who are waaay past drinking warm milk as a remedy to getting some zzzz’s we provide some tips to help you fall and stay asleep.

Daytime Suggestions

  • Get up at the same time every day, including weekends.
  • Get some sunshine during the day. Light drives the body’s natural sleep-wake cycle.  If going outside is not possible, sit or stand near windows or in rooms with lights on during the day.
  • Exercise regularly. The safest sleeping medication is fatigue.
  • Avoid caffeine after lunch.
  • Avoid long naps. Limit them to 20 minutes in the early afternoon.
  • If you are overweight, lose weight. 

Nighttime Suggestions

  • Try to go to bed at the same time. Every sleep expert will tell you that routine is key.
  • Restrict fluid intact, especially alcohol, and foods three hours before going to bed.
  • Avoid screen time on the computer or phone at least one hour before bed.
  • According to studies performed, evening workouts are ok, as long as they are moderate – not intense- and end 90 minutes before bedtime.
  • A warm – not hot – bath 2-3 hours before bed has been reported to help many. Too hot of water can stimulate the nerves.
  • If you’re dozing off on the recliner or sofa, go to bed instead. Start an earlier sleep routine in bed.
  • However, go to bed only when you feel drowsy enough to fall asleep. Don’t go to bed and watch TV; the light from the television is stimulating.
  • Don’t make it a habit to take over-the-counter medications for sleep; they have been shown to have negative side effects as you get older.  Prolonged use can increase the risk of falls and memory loss in older adults.
  • Keep the bedroom quiet and dark. Even the tiny green light on your cable box can subconsciously keep you awake.
  • Keep smartphones, TVs, and electronics out of the bedroom – or off.
  • The best temperature for sleep can vary from person to person, but sleep researchers recommend that adults maintain a night temperature of about 65 to 68 degrees. This may need to change as you age or due to other health factors. Research has found that for people 65 and older, the optimal temperature for a good night’s sleep is 68 to 77 degrees. In the case of infants, sleep experts with the United Nations Children’s Fund (UNICEF) recommend slightly cooler temperatures no warmer than 68 degrees.  
  • If you find yourself sweating at night, invest in a good set of cotton or linen sheets which are breathable and cooling. Tencel and bamboo are also effective. Or try a lighter fabric like percale sheets with a thread count of 200 or higher.  Consider “moisture-wicking” sheets that wick away sweat. Also, a buckwheat pillow is very cooling. 
  • Finally, try the 4-7-8 breathing exercise: Breathe in through your nose to the count of 4. Then, hold your breath to the count of 7. Exhale through your mouth, making a “whoosh” sound, counting to 8.

Now, hit the pillow! And sweet dreams.