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.