Sleep  |  Published February 15, 2023

The Power of Restful Sleep – Tips for Getting a Good Night’s Rest

Improve the quality of your sleep by starting some simple, healthy habits.

For many adults, a good night’s rest is hard to come by. This is due to side effects of health issues and other changes we face as we age.

Dr. Daniel A. Barone is an assistant professor of neurology at Weill Cornell Medical School and coauthor of “Let’s Talk About Sleep.” His research provides insight into why we have trouble falling – and staying – asleep at night. As we age, our sleep quality tends to decrease. This is because the body can’t produce enough melatonin. Melatonin is a powerful sleep hormone. The body’s internal clock also shifts. This shift tends to send us to bed late in the evenings and wakes us early in the morning, whether we want to get up early or not. Age–related health problems and medications also play a role in the quality of sleep we get.

Strategies To Help

There are things you can do to improve your sleep quality:

  • Keep your sleep schedule consistent. Going to bed and getting up at the same time every night and morning helps your body get in a rhythm. 
  • Exercise early in the day. A morning workout is a great way to get a deeper sleep at night. Adding a 20-minute afternoon exercise ritual, like a brisk 1-mile walk, can also help you get to sleep.
  • Avoid alcohol and caffeine. While a drink may seem tempting, it can affect your ability to fall asleep at night. Alcohol can make you feel sleepy at first, but it disturbs your sleep cycle as it wears off. Avoid alcohol up to three hours before bedtime and avoid caffeine up to six hours before bedtime.

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