Longevity
The Power of Sleep
One of the most powerful longevity practices also happens to be completely free…good SLEEP! To achieve quality sleep, aim to routinely sleep 7 to 9 hours per night. This should leave you feeling refreshed upon awakening. Good sleep can help protect cardiovascular and cognitive function, control your blood sugar levels, reduce the risk for certain forms of cancer, decrease risk for anxiety and depression, improve safety while operating a motor vehicle, regulate hunger, improve your learning aptitude and performance at work, and much more.
If you are still not convinced about the power of sleep or would like to learn more, check out Dr. Matthew Walker’s book Why We Sleep. In his book, he provides “Twelve Tips for Healthy Sleep”:
- Stick to a sleep schedule
- Exercise (but not too late in the day)
- Avoid caffeine and nicotine. The effects of caffeine can last as long as 8 hours, so if you need that cup of coffee, limit it to the morning.
- Avoid alcoholic drinks before bed
- Avoid large meals and beverages late at night
- If possible, avoid medicines that delay or disrupt your sleep. If needed, work with your provider to identify on ideal time to take your medications that reduces its impact on sleep.
- Don’t take naps after 3 p.m.
- Relax before bed
- Take a hot bath before bed
- Dark bedroom, cool bedroom, gadget-free bedroom
- Get outside in the natural sunlight for at least 30 minutes a day.
- Don’t lie in bed awake. If you can’t sleep, get up and do some relaxing activity until you feel sleepy.
Looking to level up your lifestyle and longevity?
Join Vail Health, April 20-27, 2024 in beautiful Costa Rica for a life-changing retreat focused on wellness, physical fitness, nutrition and behavioral health. Guided by your own personal goals and evidence-based research, our experts will lead participants through a one-of-a-kind, integrative adventure towards a healthier, more fulfilling life.LEARN MORE >
More News
-
New!
More
Simple Tips for Extending Your Healthspan at 60+
As we grow older, it’s essential to adjust our habits to not only add years to our lives but also to enhance the quality of those years. One of the best ways to extend your healthspan is by embracing the Five Pillars of Health, which focus on key areas of well-being that support physical, mental, and emotional health. Following is an updated approach to these pillars, specifically tailored for the 60+ population, along with practical tips for integrating them into your daily life.
-
New!
More
3 Go-to Recipes for Your next Holiday Party
Having go-to recipes in your apron pocket can help ease stress and simplify your pre-party planning. These three, simple recipes, recommended by Vail Health staff, are tried-and-true options to get you out of the kitchen and into the social scene faster.
-
More
Adjusting to Shorter Winter Days
When the clocks roll forward in March for daylight saving time, the loss of an additional hour of sleep can have an impact on the body. So when daylight saving time ends on November 3, 2024, what impact does it have on a person’s body?