Sleep Well!
Sleep is one of the most powerful tools for health and longevity, yet it’s often overlooked. Using tips from top sleep experts, Dr. Matthew Walker, Dr. Charles Czeisler, and Dr. Michael Perlis, here are some simple ways to sleep better.
Top 5 Sleep Hygiene Tips
1. Keep a regular schedule. Going to bed and waking up at the same time, even on weekends, helps regulate your circadian rhythm.
2. Dim the lights at night. Exposure to bright or blue light (from screens) in the evening suppresses melatonin, the hormone that signals sleep. Aim for softer lighting and screen-free time in the hour before bed.
3. Create a cool, quiet, and dark sleep environment. A bedroom temperature of around 65–68°F is ideal for most people. Try using blackout curtains, white noise, or a fan to enhance your sleep environment.
4. Wind down before bed. Insomnia often stems from a “hyperaroused brain.” A relaxing pre-sleep routine, such as reading a book (not the news!), gentle stretching, or meditation, signals to your body it’s time to rest.
5. Avoid caffeine, alcohol, and heavy meals before bed. Caffeine lingers in the body for hours, alcohol fragments sleep, and late meals can disrupt digestion.
What to Know About Sleep Medications
While prescription sleep aids may seem like an easy solution, they don’t provide natural, restorative sleep. According to Dr. Walker, most sedative-hypnotics shut down the brain rather than allowing the full cycles of REM and deep sleep. Over time, this can impair memory, immune function, and mood. Long-term medication use can lead to tolerance, dependence, and rebound insomnia when discontinued. Behavioral strategies like Cognitive Behavioral Therapy for Insomnia (CBT-I) are more effective and safer.
Try These Foods for Sleep
Tart cherries and kiwi – naturally rich in melatonin.
Nuts and seeds (especially almonds and pumpkin seeds) – good sources of magnesium, which supports relaxation. Choose raw nuts and seeds.
Whole grains and legumes – provide steady energy and increase tryptophan availability, a precursor to melatonin and serotonin.
Herbal teas like chamomile or passionflower – calming without caffeine.
Leafy greens – provide calcium, another mineral that helps regulate melatonin.
When to Speak Up
Occasional poor sleep is normal, but persistent problems can signal something more serious. See your doctor if you experience:
Difficulty falling or staying asleep three nights a week for three months or longer
Loud snoring, gasping, or pauses in breathing (possible sleep apnea)
Extreme daytime sleepiness or falling asleep during conversations or while driving
Restless, uncomfortable sensations in the legs at night
Mood changes, memory issues, or decreased work performance tied to poor sleep
Regularly waking up at night more than two times to urinate.
The Bottom Line
Sleep is essential for good health. Prioritize healthy sleep habits, include sleep-promoting foods in your diet, and monitor for any changes in your sleep patterns. Celebrate getting 7 to 9 hours a night, and encourage those around you to do the same!
