Doctors and scientists have long touted the benefits of sleep for the brain and body. That’s true. Sleep is an essential part of maintaining overall health. When you’re well-rested, you tend to feel better, have lower stress levels, and feel more productive.
Research shows that it’s not just the amount of sleep you get, but also the quality of your sleep. Current guidelines recommend that an adult intervene; 7 o’clock and 9 o’clock When it comes to sleep, more than one-third of Americans don’t meet the minimum amount of sleep. It’s easy to succumb to overstimulating activities (hello, TikTok) that can be done at a moment’s notice instead of turning off the lights. Minutes of scrolling through social media before bed turned into hours, and screens made it difficult to shut down our brains and prepare for a night’s rest. Have you ever heard of revenge for delaying bedtime?
Not getting enough sleep increases your risk of chronic diseases such as heart disease and stroke. Less sleep also increases the risk of mental health problems such as anxiety and depression. One study found that older adults who get less than five hours of sleep are at risk of developing multiple chronic diseases. Additionally, sleep deprivation increases the risk of car accidents that can cause personal injury or death. In other words, by improving our sleep, we can also improve our lives. According to one study, following certain sleep habits may extend your lifespan.
basics of sleep
How much sleep do I need?
According to the Centers for Disease Control and Prevention (CDC), adults need at least seven hours of sleep. The CDC recommends that people over 65 get seven to eight hours of sleep each night.
Why do elderly people have difficulty sleeping?
As we age, it becomes difficult to maintain the quantity and quality of sleep. Age-related changes in the brain can cause you to wake up more often during the night, making it harder to fall asleep and stay asleep. Experts recommend turning off screens well before lights out, relaxing before bed, and moving throughout the day.
fall asleep
How can I sleep better?
- Establish a relaxing routine: Maintain a calming nighttime routine for 30 minutes to an hour before bed, such as reading, journaling, taking a shower, listening to music, or getting dressed for the morning. Relax time can also be just relaxing. National Heart, Lung, and Blood Institute To maintain a healthy circadian rhythm and natural body clock, we recommend an hour of “quiet time” before bed.
- Limit screen time before bed: Limiting screen stimulation right before bed can help you sleep better. Consider setting a time limit on your screen to remind you that sleep is coming, or keeping your phone in a drawer so you don’t want to check it in bed.
- Avoid heavy meals: Eating a large meal right before bed can make it harder for you to fall asleep while your body digests it. Additionally, diets rich in inflammatory foods are associated with poor sleep quality. Avoid continuous consumption of potato chips, cookies, soda, and fried foods. When you reach for your evening snack, consider consuming something with anti-inflammatory properties that contains nutrients and fiber that help you feel full. Experts recommend the following:
- fruit
- nuts
- yogurt
- whole grain
- Maintain an optimal sleep temperature: Sleep experts recommend keeping your bedroom between 68 degrees and 72 degrees. You can also keep your room cool by opening windows, using a fan, wearing light clothing, and considering a cooling mattress.
- Have the same bedtime and wake-up time: Having a consistent schedule will help your body recognize when it’s tired and wake up around the same time day and night. Turn off lights within 2 to 3 hours of sunset to match your body’s natural release of melatonin. Also, going to bed before midnight allows you to spend enough time in deep sleep. a study A paper published this year found that sleep regularity was more predictive of mortality risk than sleep duration (people tend to fluctuate, work nontraditional hours, and struggle with sleep quality). If so, you may consider consulting a sleep specialist who can offer additional treatment options).
- Limit alcohol intake before bed: Although alcohol appears to help you fall asleep, it does not contribute to adequate sleep quality. Sleep disturbances are an important indicator of alcohol abuse disorders. Although no amount of alcohol can have a positive effect on health, national guidelines recommend that drinkers limit their intake to two drinks per day for men and one drink per day for women. I am.
- Wake up peacefully: Instead of a blaring alarm that signals the start of a busy day, play progressive sounds or your favorite song. “You don’t want to start your day in a stressful state,” Dr. James Giordano, a professor of neurology and biochemistry at Georgetown University Medical Center, previously said. luck. “The days are stressful enough.”
- Monitor your coffee: Experts recommend stopping your caffeine intake six to eight hours before bed, but results vary from person to person, so trial and error is key.
Sleep troubleshooting
How can I sleep when I’m stressed?
- Allocate time to worry. It’s impossible to tell our brains to block out noise and worry. Wendy Troxell is a sleep scientist at the RAND Corporation and author of “ Share the Cover: Every Couple’s Guide to Better Sleep, I recommend allocating 10-15 minutes to worrying. Write them down, then close the cover, literally and figuratively.
- Practice daily mindfulness: Feeling stressed at night is usually due to lingering emotions from the day. Practice mindfulness during the day, such as meditating for 5 to 10 minutes during your lunch break or doing the 4-7-8 breathing exercise. The best meditation apps will help you start meditating.
- Express gratitude before bed: Thinking about or writing down your gratitude can help you calm down and feel grateful before bed. You can refocus your attention on what’s going well for you rather than what’s stressing you out. What you tell yourself affects how you feel about yourself and your ability to fall asleep.
- Don’t be hard on yourself. It can be painful to lie awake in the middle of the night. But it’s even worse when it feels like everyone else is asleep but you can’t snooze. It’s normal to have trouble sleeping, especially when you’re feeling overwhelmed. Give yourself grace.
Learn more tips for falling asleep when you’re stressed.
Does napping improve sleep?
If you like siesta, which is a standard daily practice in Italy and Spain to rest after lunch and before evening, don’t worry. Naps can help you feel more rested during the day. However, there is a sweet spot period where you can be comfortable without compromising your night’s sleep.
The Romans were onto something, as the midday slump hit like clockwork around 3pm. To ensure a restful night’s sleep, one expert says a successful siesta should be 15 minutes long. It states that it is for 25 minutes. “Longer naps can put you into a deeper sleep stage, from which it can be harder to wake up.” Dr. Alaina Tierniclinical psychologist. Cleveland Clinic Sleep Disorders Centersaid earlier luck.
Power naps are also good for brain health and may even slow brain atrophy.
Should I take melatonin?
Melatonin is our body’s natural hormone released when it’s time to sleep. Taking melatonin supplements can change your circadian rhythm, letting your body know it’s time to sleep earlier than usual. Therefore, it may help people sleep faster and longer.
However, experts recommend 1 to 5 milligrams of melatonin for adults, and many brands sold at pharmacies do not have clear dosage labels.
Furthermore, although short-term use is not associated with complications, this supplement has not been studied for long-term use in adults.
Read more about melatonin.
What can you do after sleep deprivation?
- Move: Exposure to sunlight quickly can wake your body up even after a good night’s sleep. If you wake up before your alarm goes off, it’s okay to get up and move around before going back to sleep.
- Eat: Eating a nutritious breakfast rich in protein and fiber will keep you energized during the day.
- Breathing: Taking deep breaths to calm your brain and body can help you stay focused even after a good night’s sleep.
Read more about how to recover from a bad night’s sleep.
How do I know if I have a sleep disorder?
Most experts agree that if you notice difficulty falling or staying asleep more than three times a week for three months or more, you should see a sleep specialist to check for potential disorders. says it’s important. Cognitive behavioral therapy (CBT) is commonly used to treat insomnia, and sleeping pills are prescribed if necessary.
