INSIGHTS FOR A HEALTHIER LIFESTYLE
As we move through different stages of life, our sleep patterns naturally evolve. While it is a common belief that we require less sleep as we age, the biological need for cellular repair and cognitive "cleanup" remains constant. The challenge often lies in the efficiency of our sleep. By focusing on "Sleep Hygiene"—the habits and environment surrounding your rest—you can significantly improve the restorative power of your nights.
Your body’s internal temperature follows a circadian rhythm, dropping slightly as you prepare for sleep.
The Strategy: Keep your bedroom cool, ideally between 60–68°F (15–20°C).
Why it works: A cool environment facilitates the natural drop in core temperature required to initiate deep sleep. If the room is too warm, your body struggles to enter the deeper, more restorative phases of the sleep cycle.
Our eyes are highly sensitive to the blue light spectrum emitted by smartphones, tablets, and LED televisions.
The Action: Power down electronic screens at least 60 minutes before bed, or utilize "Night Mode" filters.
The Science: Blue light suppresses the production of melatonin, the hormone responsible for signaling to your brain that it is time to sleep. By dimming the lights in the evening, you allow your natural sleep drive to take over.
The brain thrives on predictability. Going to bed and waking up at the same time—even on weekends—strengthens your circadian clock.
For the 70+ Sleeper: You may find that your body naturally wants to wake up earlier. Instead of fighting this, try shifting your bedtime slightly earlier to ensure you still hit those vital 7–8 hours of rest.
Quality sleep isn't just about feeling rested; it is a critical pillar of metabolic health, helping to regulate blood sugar, manage hunger hormones, and support heart health. Treating your sleep environment with the same respect as your diet is one of the most effective ways to ensure long-term vitality.