Sourced with thanks from psychologytoday.com
We all know that getting a good night’s sleep is very important to all of us. But as we get older doing that seems to be more and more of a challenge. The author in the article below shares a sleep routine which might help you sleep smarter and sleep better. Worth a try isn’t it? Team RetyrSmart
Sleep Smarter. Sleep Better. Tips to get some good sleep
In terms of day-to-day maintenance, proper sleep can help protect you from illnesses, poor judgment, and even car accidents. However, good sleep habits also work to defend you from serious long-term illnesses, like heart disease, Alzheimer’s, and dementia.
My number-one rule for getting better sleep is to discover your optimal sleep schedule and stick to it. That means going to bed and waking up at the same time every single day, hopefully, based on your chronotype. So knowing your chronotype and going to bed at the time that’s correct for you will ensure that your brain produces the necessary proteins in healthy amounts.
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Insomnia was more likely to be linked with memory issues, while prolonged sleep was more often associated with poor mental reaction times and decreased reasoning skills. It was unclear, however, if the sleep problems led to cognitive decline, or if the cognitive decline caused the sleep problems. It’s still unclear as to what causes Alzheimer’s disease, but it’s very clear that sleep issues play a role.
Create a Healthy Sleep Routine Today
- Maintain a Regular Sleep Routine: Going to bed and waking up at the same time every day keeps our circadian rhythms in line and helps us produce those proteins. This includes the weekends!
- Get 15 Minutes of Sun in the Morning: This helps regulate melatonin production by turning off the melatonin faucet in your brain.
- Get Your Daily Exercise: Regular exercise is great for your overall health and helping you get to sleep at night. Of course, you shouldn’t do it too close to bedtime if you can help it.
- Avoid Caffeine and Alcohol: Stop drinking caffeine eight hours before bedtime and no alcohol within three hours before bedtime.
- Make Sure the Room Is a Comfortable Temperature: Between 65 and 75 degrees is the optimum temperature for sleeping.
The “Power-Down Hour” is a way of dividing the last hour of the night into three 20-minute sections.
- During the first 20 minutes, get any unfinished business done. Take out the trash, walk the dog, etc.
- The second 20 minutes should be spent doing something relaxing, like journaling or chatting with family members.
- The third 20 minutes should be used for personal hygiene. Warm baths can also help you sleep.
- Remember to turn off screens an hour before bed or use blue-light-blocking glasses. Blue light can inhibit melatonin production.
The key to good sleep is being consistent in your bed and wake-up times and having good rituals before bed that help set the tone for a good night of sleep. Unless you have an actual untreated sleep disorder, good sleep is a habit that we can all develop.