Improve your "Sleep Hygiene"

Millions of Americans struggle with sleep disorders, and countless others fall short of the recommended 7 to 9 hours of nightly rest. As you get older, getting sufficient quality sleep can become even more of a issue. The National Institutes of Health (NIH) warns that insufficient sleep jeopardizes our mental and physical health.

When you sleep, your brain moves through four stages known as a sleep cycle. During your sleep cycle, you experience two types of sleep: non-REM and REM sleep. REM stands for rapid eye movement and is the last stage of your sleep cycle when you experience vivid dreams and the brain forms memories. For adults, one sleep cycle lasts for about 90 minutes and will repeat multiple times throughout the night.

If a person does not experience the full sleep-cycle, it can be linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. Sleep deficiency can also exacerbate pre-existing health conditions or compound their symptoms, such as:

• Loss of focus and memory problems
• Physical weakness
• Weakened immune system and frequent illness
• Mood swings
• Hallucinations

So, by practicing good “sleep hygiene,” we can combat the 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. Try to maintain this schedule on weekends as well, since staying up late and sleeping in can disrupt your body's 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 but try not to eat anything at least an hour before bed. Good nutrition is also helpful. Contact Milestones AAA for information on our nutrition programs and education at 855-410.6222.
• 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 to learn more about evidence-based wellness programs such as Tai Chi and A Matter of Balance, information is at Milestonesaaa.org.
• 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.

You can unlock a world of better health and well-being by prioritizing sleep hygiene and incorporating these tips into your routine.