Sleep!!
How much sleep is ideal for adults ages 40–60? Seven to nine
hours, depending on activity level and what feels right. Sleep
deprivation can cause impaired judgment, slow reaction times,
a weak immune system, and weight gain. When you don’t get
enough sleep, the hormones that control hunger and fullness don’t
function properly and lead to overeating.
Sleep quality is also important. Sleep aids don’t help with sleep
quality. They put you to sleep but don’t allow you to get to deep
sleep and rapid eye movement (REM) sleep, where physical and Lifestyle and Nutrition
emotional recovery occurs. Here are a few simple things to try if
you are having trouble sleeping:
1. Create a blackout room, with no natural light from windows
and no artificial light from phones, alarms, computers, etc.
2. Keep your room cool. Maintaining a temperature between
60–68 degrees helps with sleep quality. Our bodies lower
their normal temperature by about two degrees Fahrenheit
approximately two hours before bed. This lowering of body
temperature cues the brain to release melatonin, which aids
in your ability to fall asleep and stay asleep. A lower room
temperature can help support the release of melatonin.
3. Get off all screens about one hour before bed. Screens give
off blue light, which cues our bodies to stop producing
melatonin, thus making it difficult to fall asleep.
4. Compress tissue before bed. If you have a tough time falling
asleep, try using a foam roller or lacrosse ball to compress
muscle and tissue right before bed. Compressing muscle
and tissue, like in a deep massage, can help turn the “on
switch” off.
5. Try melatonin. Melatonin is a hormone released from
the brain to help with sleep, but if you are having trouble
sleeping, ask your doctor about taking over-the-counter
melatonin. According to the Mayo Clinic’s research, it is
effective in helping with all kinds of sleep disorders, includ-
ing insomnia, jet lag, and delayed sleep. The Cleveland
Clinic suggests starting with 1mg of melatonin before bed
and increasing by 1mg as needed, not to exceed 10mg.
See you in the gym,
Aaron Leventhal CSCS, PN1, ACSM- Cancer Specialist