A Good Night’s Rest is Best

Written By: Andrew Crocker, M.S., Senior Extension Program Specialist, Gerontology and Health, Texas A&M AgriLife Extension Service

Way way back in the 1980s (HA!) the dairy industry had a marketing slogan that went, in part, “…it does the body good.” There are probably a lot of things that we can insert into that phrase, right? Vegetables. Seat belts. Exercise. Sleep? We often do not think a lot about sleep – until we cannot do it – but we will spend about a third of our lives asleep, making it a key activity we need to emphasize in our daily lives and schedule.

As people age, they tend to have a harder time falling asleep and more trouble staying asleep. It is a common misconception that sleep needs decline with age; but, our sleep needs remain relatively constant throughout life. Sleep has a variety of effects on the body including, but not limited to, helping improve immune system function, helping the brain with focus and concentration during waking hours, providing the cardiovascular system a “break,” and reducing the build-up of stress-induced hormones.

7 Tips for Optimal Sleep

Adults need 7-9 hours of uninterrupted sleep each day for optimal sleep health. If you experience sleep problems, try the following tips adapted from the Centers for Disease Control and Prevention to improve your sleep:

1. Use your bed and bedroom for sleep only.  It is best to take work materials, computers and televisions out of the sleeping environment.
2. Maintain a regular sleep and wake schedule, including weekends.
3. Create a good sleep environment that is dark, quiet, comfortable and cool.
4. Sleep on a comfortable mattress and pillows.
5. Finish eating at least two to three hours before your regular bedtime.
6. Exercise regularly, completing your workout at least two hours before bedtime.
7. Avoid alcohol, nicotine and caffeine – used close to bedtime, they can lead to poor sleep.

If sleep problems persist, they may be a sign of a larger issue that could adversely affect your health. See your health provider and discuss your sleep problems with him or her to try to determine the cause of your sleep issues.

Sleep…it does the body good!