Sleep Science

Quality sleep is essential for physical and mental well-being, cognitive performance, emotional balance, and long-term health. Research shows that poor sleep increases the risk of chronic disease, impairs decision-making, and accelerates aging. The National Sleep Foundation recommends:

• Adults (18–64 years): 7–9 hours

• Older adults (65+): 7–8 hours

• Teenagers (14–17 years): 8–10 hours

• Infants and newborns: 12–17 hours

Below are evidence-based strategies to help optimize sleep and support long-term health and performance.

I. Sleep Hygiene Practices

• Follow the 3-2-1 Rule: Avoid caffeine and large meals 3 hours before bed, stop work-related tasks 2 hours before bed, and turn off screens 1 hour before bed to reduce blue light exposure.

• Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, including weekends.

• Create a restful environment: Keep your bedroom cool (65–68°F), dark, and quiet. Use blackout curtains and white noise if needed.

• Limit naps: Restrict daytime naps to 20–30 minutes in the early afternoon.

• Avoid alcohol and nicotine: Both interfere with the quality of sleep and should be avoided before bedtime.

II. Morning Light Exposure and Evening Blue Light Management

• Maximize natural light exposure in the morning: Sunlight within the first hour of waking helps reset your internal clock.

• Reduce evening blue light: Use night mode on devices or wear blue light-blocking glasses to prevent melatonin suppression.

III. Physical Activity and Sleep

• Exercise regularly: Resistance training has been shown to reduce insomnia more effectively than aerobic exercise.

• Avoid late workouts: Intense exercise within 2 hours of bedtime may delay sleep due to increased heart rate and body temperature.

• Incorporate relaxing movement: Tai Chi and Qigong have demonstrated benefits for improving sleep and reducing stress.

IV. Nutrition for Better Sleep

• Increase fiber and protein: These nutrients are associated with improved sleep duration and depth.

• Choose sleep-supportive foods: Almonds, turkey, bananas, and tart cherries provide melatonin, magnesium, and tryptophan.

• Avoid caffeine and heavy meals at night: Caffeine should be avoided at least 6 hours before bed.

• Include fermented foods: Probiotics from yogurt, kimchi, and miso may improve sleep by supporting gut-brain communication.

V. Stress Management and Mindfulness Techniques

• Practice meditation and deep breathing: Mindfulness-based stress reduction and progressive muscle relaxation improve sleep onset and quality.

• Consider Cognitive Behavioral Therapy for Insomnia (CBT-I): This is the most effective non-pharmacologic treatment for chronic insomnia.

VI. Use Technology Mindfully

• Sleep tracking tools: Use wearable devices to observe patterns but avoid over-reliance on data interpretation.

• Consult a medical professional: Persistent insomnia, snoring, or unrefreshing sleep may indicate a medical sleep disorder.

Wellness & Longevity Basics

Prioritizing quality sleep is fundamental to achieving optimal health, energy, and resilience. By integrating these evidence-based strategies into your lifestyle, you can improve your physical and cognitive performance, reduce disease risk, and enhance your quality of life. For ongoing concerns, consult a healthcare provider or sleep specialist.