The older you get, the more sleep your body needs. Your body utilizes the time when you’re still and sleeping to repair from the day’s activities that usually includes a mix of stress, physical activity, working out, etc. The less time you give your body to repair, the higher the chance that you’ll become more prone for illness and injuries. A lot of people can get away with less than 8 hours of sleep for long periods of time. But, you need to remember this important fact: YOU CANNOT TRICK THE HUMAN BODY long-term, only short term. Eventually, cutting corners on the sleep (repair time) your body needs will effect your overall health in the long run. 

The quality of the sleep you do get is much more important that the quantity. Getting a solid six hours of deep sleep is better than getting eight restless ones. But sometimes, life gets a little crazy and pushes sleep by the wayside in lieu of other priorities (kids, spouses, job, etc). When those busy and stressful periods subside, make getting quality sleep important so that your body can repair and prepare for the next time your life goes through a hectic period.

Another major benefit of quality sleep is that it slows down the aging process. Contrary what most advertisements say, the secret to anti-aging is not going to be found in creams, surgeries and supplements: it is quality sleep. Your body knows how best to repair itself in many ways – and sleep gives it a chance to do so.

Here are 9 Rules to Sleep Great:

1. Avoid emotionally upsetting television programs, books and conversations.
2. Don’t be in a highly-lit, bright room the hour before you go to bed.
3. Don’t stare at a computer screen or play video games that stimulate the mind.
4. If you are in bed and still awake, try reading something relaxing.
5. Don’t fall asleep with the TV on.
6. Protect your sleep pattern! Don’t fall asleep on couch and then wake-up and go to your bedroom and try to fall asleep again.
7. Alcohol always affects your ability to get quality sleep. Drink in moderation.
8. Limit water intake after 6pm.
9. Don’t eat within three hours of your bedtime.
10. It’s never to late to instill a bedtime curfew for yourself! Sleeping from 10pm-6am is much better for you than 12am-8am.

There are some great natural sleep aids available at your local supplement store or Whole Foods market. To calm you down before bed, try Sleepytime tea (chamomile) and supplements Calm Forte (manufacturer’s recommended dose), calcium, magnesium, vitamin D (with these three, take your second day’s dose at night) and inositol (start with 700-900 mg). If your problem is that you have trouble staying asleep, try 5HTP (start at 50 mg) or melatonin (start at 3 mg).

All of these natural options are safe and effective and far better for your body than the pharmaceutical sleep aids available on the market that simply knock you out cold. It is better for you to slowly fall into sleep than become knocked out instantly. It is important to note that sleep takes time to correct. If you are having trouble sleeping, I definitely recommend trying some (or all) of the options listed above.

Don’t fret, it is never too late to start getting quality sleep. It doesn’t matter if you haven’t even thought about it until you read this blog, start now! Your body will thank you for it.

Until next time, have a healthy week~

Derek the Dietitian