Based upon our last blog, now you know why sleep is so important to our mental and physical health. So now we need some tips on how to get that 7 – 9 hours of sleep at night to feel our best and prevent cognitive decline.
Tips for Getting More Deep Sleep
- Exercise – here it is again. For better all around health, we need to exercise, but it also helps with sleep.
- Reduce any caffeine intake during the afternoon and evening.
- Ensure that you have a quiet, cool and dark sleep environment.
- Create a relaxing routine to wind down before going to bed.
- Reduce or avoid alcohol.
- Set a regular sleep-wake schedule that will provide 7 – 9 hours of sleep per night.
- Take a warm bath – heating your body at least an hour before bedtime may help induce slow-wave sleep (deep sleep).
- Improve your diet. What you eat and drink before you sleep impacts your sleep. People who eat more fiber are more likely to have more deep sleep. And, eating a diet high in saturated fats obtain less deep sleep.
- Listen to Binaural Beats. The best way to listen to these tones is with headphones or ear pods. However, playing binaural music on your phone or Alexa. There are apps for binaural music, or you can ask Alexa to play those sounds.
Medications or Supplements
Melatonin does affect the circadian system and promotes sleep by decreasing the arousal signal. With aging our melatonin levels decrease. Try to take the lowest effective dosage possible.
Cognitive Behavioral Therapy may help address the issue of not being able to “shut down” so you can go to sleep.
Talk to your physician or healthcare provider about pharmaceuticals. They typically do not provide deep sleep, but sometimes can induce deep sleep all night. Timing is important. Remember to continue a regular sleep-wake schedule.
I hope you found this information helpful and I wish you “Sweet Dreams”!
Warm Regards,
Dr. Mike
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