THE QUEST FOR A GOOD NIGHT'S REST Tips and truths about sleep from UF Health neurologist Dr. Michael Jaffee
A third of our life is spent sleeping. For some, that may seem liked missed opportunities to do things, but sleep is critical for a healthy mind and body, according to Dr. Michael S. Jaffee, vice chair and associate professor of neurology at the University of Florida College of Medicine. “Sleep is important for brain health. Sleep helps consolidate memories, wash out abnormal proteins from the brain and refresh neurons and synapses to promote clearer thinking and brain function,” says Dr. Jaffee. “Sleep is important for body regulation and metabolism as well. It boosts the immune system and helps us function. Proper sleep reduces the risk of diabetes, heart disease and obesity. Simply put, sleep is a key part of a healthy, balanced life.”
FIVE TIPS FOR BETTERSLEEP
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TURNIT OFF Blue light from smartphones, computers and televisions signal to your brain that it is not time to go to sleep. Avoid digital devices two hours before bedtime.
KEEPIT COOL
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Our bodies naturally cool down as part of the sleep cycle. Keeping your room between 60 and 72 degrees Fahrenheit will help you achieve and maintain quality sleep.
A good night’s sleep is deep, restorative and refreshing. It is your body and brain’s way of resetting, and you need both quantity and quality of sleep, according to Dr. Jaffee. For quantity, one should sleep for a minimum of seven hours. This provides the time your body needs to achieve both REM* and non-REM sleep. Quality sleep is continued and uninterrupted. This allows the body and brain to progress through all sleep cycles and rhythms.
CREATEA SLEEPSANCTUARY
How do we get into rhythm? There are two physiological triggers to our internal circadian clocks: temperature and light. Our bodies naturally cool down as part of the sleep cycle. A bedroom temperature between 60 and 72 degrees Fahrenheit is ideal. Light impacts our circadian rhythm as well. Blue light from televisions, cell phones and computers suppresses the natural release of melatonin*. With sleep being so important, it is best to avoid screen time before bedtime, ideally for the last two hours of your day.
RELAX
A cool, quiet, dark room creates an ideal sleep sanctuary. Avoid working on your laptop or watching TV in your bed. Sleep masks and earplugs can also help, especially when traveling.
KEEPA SCHEDULE Following and keeping the same bedtime and wake time helps regulate your internal clock. Adults need a minimum of 7 hours of sleep - enough time for the body to go through the sleep cycles that help refresh and restore the mind and body.
Giving your mind and body time to relax before going to bed will help you get to sleep faster. Avoiding stimulation (caffeine, sugar, exercise, dramatic shows) is ideal. Stretching, reading and listening to calming music are positive ways to relax.
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TIPS PROVIDED TO HOTEL ELEO HOTEL BY UF Health neurologist
Dr. Michael Jaffee
*REM sleep – During sleep, the brain moves through five different stages. One of these stages is rapid eye movement (REM) sleep. The other four phases are referred to as non-REM (NREM) sleep. *Melatonin – a hormone released by the brain that regulates the sleep–wake cycle.
FACT FROM FICTION THE TRUTH ABOUT SLEEP
How does one get a good night’s sleep, and what exactly is considered a good night’s sleep? Dr. Jaffee separates myth from fact and shares tips. This makes a perfect bedtime story, so grab a blanket and your favorite pillow and enjoy.
Question: Naked or nightie? Do people sleep better without clothes? Answer: It is a matter of personal preference. You don’t want to be hot as that will prevent your body from cooling down, a natural part of the sleep cycle. But you also don’t want to wake up shivering. Heating up cold feet with socks widens blood vessels, which helps signal the brain that it is time to sleep. Question: Do bananas help you sleep? Answer: Bananas have magnesium and potassium, which help sore muscles, so they may help your muscles relax. Nuts such as almonds, cashews and walnuts offer a good mix of melatonin, magnesium and zinc, which all help sleep, so I would suggest those as a bedtime snack. Question: Does thread count, count? Answer: The quality of your sheets really only matters if you go from highquality sheets to lesser quality sheets. If you sleep soundly with the sheets you have, then it's the perfect thread count for you. If you are traveling and are used to a certain fabric, a simple solution is to take your pillowcase with you. Question: Does music lead to better sleep? Answer: Sound definitely can impact sleep for better or worse. Music can help your body and mind relax and it can help many people fall asleep. White noise, either from a fan, an app or a dedicated device, is another option. White noise blocks out noises that disrupt sleep. We are so grateful to Dr. Jaffee for answering all our serious and silly questions about sleep. We wish everyone a good night’s sleep and sweet dreams. To learn more about Dr. Jaffee, visit https://ufhealth.org/michael-jaffee. For more information about UF Health, visit https://ufhealth.org. According to Dr. Jaffee, a sign of a good night’s sleep is feeling refreshed and the ability to function (think clearly and do regular tasks). If you are not functioning during the day or not able to focus at work, or if you are not managing life during the day as well as you used to, these are signs that you may have a sleep disorder. Be aware that supplements and medications may disrupt your sleep. If you experience changes in your sleep quantity or quality, discuss these changes with your doctor to determine if you need further evaluation. The UF Health Sleep Center provides diagnosis and treatment for a variety of sleep disorders. For information, visit https://ufhealth.org/uf-health-sleep-center.