50+ Lifestyles

Unlocking Better Sleep: Habits for a Healthier You

By Milestones Area Agency on Aging

Millions of Americans struggle with sleep disorders, and countless others fall short of the recommended 7 to 9 hours of nightly rest. The National Institutes of Health (NIH) warns that insufficient sleep jeopardizes our mental and physical health. Contrary to the myth of thriving on minimal sleep, research reveals that quality sleep, at the right times, is vital for our health, safety, and overall quality of life.

Chronic health conditions like heart disease, diabetes, and depression are linked to sleep deficiency. The NIH also states that inadequate sleep can result in difficulty concentrating and memory problems, physical weakness, weakened immune systems, car accidents, mood swings, irritability, and even hallucinations.

By practicing good “sleep hygiene,” we can combat the negative effects of sleep deficiency. Sleep hygiene encompasses the habits and environment that promote quality sleep. This includes your daily routine, bedtime preparation, dietary choices, and even daytime activities. Here are some practical tips to improve your sleep hygiene according to the NIH:

• Establish a consistent sleep schedule. Go to bed and wake up around the same time each day, even on weekends. Aim for a maximum difference of one hour to maintain your body’s natural sleep-wake rhythm.
• Unwind before bed. Dedicate the hour before sleep to calming activities. Avoid strenuous exercise and bright artificial light from cell phones and computers.
• Mind your diet. Avoid heavy meals and alcohol close to bedtime. A light snack is acceptable.
• Limit stimulants. Nicotine and caffeine can disrupt sleep. Caffeine’s effects can linger for up to 8 hours, so avoid late-afternoon coffee.
• Embrace the outdoors and exercise. Daily physical activity and sunshine exposure promote better sleep. Contact Milestones Area Agency on Aging to learn more about wellness and exercise programs such as Tai Chi.
• Create a sleep-conducive environment. Maintain a cool, quiet, and dark bedroom. While individual temperature preferences may vary, sleep researchers recommend a nighttime temperature of around 68 to 77 degrees for older adults.

By prioritizing sleep hygiene and incorporating these tips into your routine, you can unlock a world of better health and well-being. Remember, consistent effort is key to establishing healthy sleep patterns and reaping the numerous benefits of a good night’s rest. For more information about wellness, nutrition, and other programs for older Iowans, visit the Milestones AAA website at www.milestones.org.

Milestones Iowa Area Agency on Aging promotes a variety of Wellness Programs dedicated to building healthy lifestyles for older adults through education, counseling, and a variety of fitness and wellness classes to help keep you healthy and independent. Want to learn more?  Call Milestones at (855)-410-6222 or visit milestonesaaa.org.