Disrupted Sleep Can Age You - But There's Hope!

Did you know that your body repairs itself while you sleep? If you don’t get enough sleep, your body won’t be able to repair itself as effectively, and this can affect your health in numerous ways. The Center for Disease Control says that adults aged 18-60 should get seven to nine hours of sleep per night; people aged 61 and older should get seven or more hours of sleep each night, especially if they’re female and/or have other health issues.

The 8 Best Ways to Improve Your Sleep

Sleep Tips to Help You Get a Good Night’s Rest and Avoid Disrupted Sleep - Hopkins Center for Sleep Medicine Johns Hopkins University School of Medicine. Johns Hopkins Sleep Disorders and Research Center. Sleep Hygiene: How to Improve Your Sleep Psychology Today. (n.d.). WebMD: Sleep Apnea Symptoms, Causes, Treatment. (n.d.). WebMD: What Is Obstructive Sleep Apnea? (n.d.). WebMD: What Are The Symptoms Of Obstructive Sleep Apnea? (n.d.). Better sleep with melatonin – University of Maryland Medical Center Healthwise Medical Information from Johns Hopkins . Better sleep with melatonin – University of Maryland Medical Center Healthwise Medical Information from Johns Hopkins . REM sleep behavior disorder Cleveland Clinic Lou Ruvo Center for Brain Health . What is sleep apnea?

Get Sunlight During the Day

Sunlight is an anti-aging weapon that keeps us looking young and healthy, as exposure to natural light helps our skin produce vitamin D. Exposure to sunlight has also been proven to help curb sleep problems in children. Sleep aids—not diet aids—may be in order for those who are experiencing disrupted sleep at night; remember, you can still get your dose of sunlight during your day with a walk outside.

Exercise Regularly

Here’s a fitness tip most of us can’t get enough of: exercise is crucial to losing weight, improving sleep and reducing stress. The right mix of exercise and relaxation can put your body into an optimal state for melatonin and sleep. Sleep apnea diagnosis may be sleeping easy with a new snore guard. For those who have disrupted sleep at night due to sleep apnea treatment centers offer help from expert doctors in preventing your condition from becoming severe.

Avoid Caffeine After Noon

Caffeine keeps you awake, so if you have trouble sleeping, it’s best to avoid it after noon. Instead of coffee, drink a soothing decaf tea after lunch.

Use Compression Wear at Night

Compression wear is a new fashion trend that can also help you sleep better. If you’re having trouble sleeping, consider wearing compression wear at night to improve your rest. Compression wear—think arm sleeves, leg sleeves and socks—can keep your body temperature regulated while it keeps your joints supported. The Johns Hopkins Center for Sleep recommends wearing these garments during bedtime as they can help with sleep disruptions caused by changes in body temperature during sleep.

Make Time for Relaxation Before Bedtime

If you have trouble falling asleep, your first impulse might be to rely on sleeping pills or medications. However, these sleep aids can cause damage to your teeth and gums. Instead of relying on medication, look for ways to relax before bedtime. Simple relaxation techniques like a bath or reading a book will ease stress and help you get a good night’s rest so that you wake up fresh and ready for whatever life throws at you!

Stick to a Schedule

If you want to sleep well and look young, it’s important to stick to a schedule. Why? Because your body craves routine like water in a desert.

Try Progressive Muscle Relaxation

Progressive muscle relaxation, or PMR, is a technique in which you slowly work your way through various muscle groups, tensing and relaxing them. The process allows your body to find its own sleep-inducing rhythm without a specific cue, such as counting sheep or focusing on breathing deeply. If you’re having trouble falling asleep at night (or staying asleep), try some calming PMR exercises before hitting your pillow. All it takes is about 20 minutes. Here’s how to do it

Record Your Zzzs with Sleep Cycle App (Bonus!)

If you want to know how to sleep better, it’s important to log what time you go to bed, how long it takes you to fall asleep, and how many times you wake up during the night.