• wellness

    Sleep Routine

    There is a lot out there on best practices for a morning routine, or how to manage your work life most effectively. But what about best practices for sleeping? Sleep is essential to health, brain function, and longevity, and bad sleep will ruin your day.

    1. Avoid any sleep trackers-Fitbit, Apps, etc. If you want to wreck your sleep, start worrying about your sleep performance.
    2. I try to stop all work activity 2 hours before sleep time-emails, social feeds, photo editing or data feeds, all of it.
    3. Use night time mode on your phone. Blue light at night will mess with my sleep circadian rhythm.
    4. Be careful about drinking water within 2 hours of your sleep time. I will usually make it through the night without a bathroom break.
    5. After dinner I like to go for a fast hour long walk. I’ll listen to music or podcasts.
    6. I’ll turn the temp in the apartment down to 72 degrees about 30 min before sleep time. A cool room triggers sleep mode, which is the same reason a hot bath before bed helps.
    7. The last 30 minutes before sleeping I will spend reading quietly- sometimes fiction, but usually some sort of knowledge enhancing book.
    8. The shades all get drawn so the room is in almost total darkness.
    9. Depending on how active my brain is, I may take a Ray and Terry Sleep Potion #9, which is just nutrients and minerals. Meletonin is too strong for me and will give me a hangover.
    10. Our brains are very sensitive to routine, so just keeping to the same bed time and same sleep prep habits helps.

    The most important thing is to treat sleep as one would fitness or diet. It is actually probably more important than anything else we do, as lack of sleep will quite literally kill people quickly. Set a schedule, don’t deviate more than 1 hour each night. I notice that even a 15 minute change in my sleep will effect me the following day.

    People tend to vary a bit around how much sleep they need. I know when I exercise hard during the day, that night will be more like 9 hours, vs on a slower day it will be 8.5 hours.

    David Stewart
    David Stewart
    David is the founder and face of AGEIST. He is an expert on, and a passionate champion of the emerging global over-50 lifestyle. A dynamic speaker, he is available for panels, keynotes and informational talks at david@agei.st.

    More Stories

    Concierge Sun Care? Yes, It’s a Brilliant Service

    We are big sun-protection nerds here, and we know that sun protection is confusing at best. It's not as simple as smearing on some...

    14 Exercises We Can’t Do. Really? Says Who?

    Want to rile me up? Tell me I can't do something because of my age. That's known as poking the bear. Bad idea. The...

    Senior Housing: When Will It Focus on What Really Matters? by Dan Hutson

    We’ve all heard the news: We’re on the brink of becoming a permanently more mature society (agewise if not in our behavior). The number...

    AGEIST Contributing to Forbes on Healthcare and Age

    We are tremendously honored to have been chosen to contribute our findings to the just-released Forbes article by Dan Gingiss "Why An Aging Population...

    Larry Campbell and Teresa Williams: A 30-Year Musical Romance

    A story of a couple of A-list performers, who happened to have been together 30 years, who just made a great record.Multi-instrumentalist-singer-songwriter Larry Campbell...