The Power of Sleep

A HEALTHY YOU

The Power of Sleep

Why Quality Rest Matters for Your Health

March is Sleep Awareness Month – a great time to highlight the important role sleep plays in overall health. According to the CDC, 14.5% of adults have difficulty falling asleep, and 17.8% report trouble staying asleep.

The importance of adequate sleep is being given more attention as studies demonstrate that chronic poor sleep may increase the likelihood of developing dementia, heart disease, type 2 diabetes, obesity and even cancers of the breast, colon, ovaries and prostate.

There are many reasons for poor sleep. As we age, we are less likely to have trouble falling asleep but more likely to have trouble staying asleep. This is due to a variety of factors, including stress and anxiety that can disrupt sleep. Middle-of-the-night wakeups or trouble falling asleep are common when feeling overwhelmed and anxious. During menopause and pregnancy, hormonal changes can also negatively affect sleep for women.

Proper sleep is incredibly important for overall health and well-being and there are a lot of strategies we can take to improve and maintain our sleep hygiene. Sleep hygiene is a set of routines and habits that promote better sleep.

Tips for Better Sleep

Below are some strategies to help improve your sleep and to make healthy sleep another effective strategy for maintaining overall wellness and optimal health:

Limit screen time before bed. Blue light exposure can interfere with deep sleep.

Establish a consistent sleep routine. Going to bed and waking up at the same time daily helps regulate your body clock.

Minimize alcohol and fluids before bed. Alcohol disrupts sleep, and limiting liquids 1-2 hours before bedtime reduces nighttime awakenings.

Avoid caffeine in the afternoon. Ideally, stop consuming caffeine after 3 PM.

Listen to your hunger cues If you're hungry before bed, a small protein-rich snack can help balance blood sugar. Foods like shrimp, tuna, cod, and halibut contain tryptophan, a natural sleep enhancer.

Boost magnesium intake. Magnesium plays a role in producing melatonin, the sleep-regulating hormone. Foods rich in magnesium include avocados, nuts, bananas, and fatty fish like salmon and halibut.

Get daily sunlight and exercise. Sunlight exposure early in the day helps reset your circadian rhythm, while regular exercise promotes better sleep.

Optimize your sleep environment. A cool, dark room (around 70°F) promotes better sleep. Eliminate light sources like alarm clocks or use blackout curtains or an eye mask for uninterrupted rest.

Other Resources

About Sleep

This article provides more information on the recommended daily hours of sleep based on age and other useful tips and relevant information on sleep.

Source: CDC

Advancing Sleep Care

Learn more about sleep specialists in your area or other information about sleep from the American Academy of Sleep Medicine (AASM). AASM is the only professional society in the U.S. dedicated exclusively to the medical subspecialty of sleep medicine.

Source: American Academy of Sleep Medicine

About the Author

Cynthia Conigliaro has been in the field of health and wellness for over 25 years. She has a BA in Psychology from College of the Holy Cross and graduate degrees in Social Work (MSW) and Business (MBA) with a focus in both Leadership and Marketing from Boston College.

Cynthia is the founder of her corporate wellness presentation business Work Well Webinars, a company that designs and delivers wellness presentations virtually and in person to companies, schools, hospitals, libraries and groups across the country. Cynthia’s wellness presentations span body, mind and spirit as she takes a holistic approach to wellness.

For the past six years Cynthia has been an active volunteer at the Worksite Wellness Council of Massachusetts (WWCMA) where she is on both the Programs and Marketing committees. Cynthia is an Ambassador for the Corridor 9/495 Chamber of Commerce and sits on the Programs Committee for the chamber. Cynthia volunteers at All Paths as an Infertility Support Group Leader and Facilitator coaching resilience, stress management and mindfulness for women dealing with infertility and pregnancy loss.

A HEALTHY YOU