Have you ever laid awake at 2:00 or 3:00 a.m., willing yourself to go back to sleep? Trying to think of meadows of blowing grass or rolling waves–anything to induce slumber?
This happens to me frequently. I fall asleep quickly, but during my first bathroom trip, a little switch in my brain trips, and I can’t get the darn thing to shut off. Every task I accomplished yesterday, every plan I have for tomorrow, every philosophical thought (Why are carrots orange?) plods through my mind and will not stop.
We are all aware of the trifecta for good health: exercise, nutrition, and community leading to good mental health. But there are other aspects of our life which affect both our health and quality of life which we may not have considered.
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Sleep
Benefits:
- Healing and repair of cells, tissue and blood vessels
- stronger immune system
- more creativity and productivity
- improved mood and energy
- better brain function
- healthy growth and development for kids and teens
- better ability to build muscles
- quicker reflexes
- less risk of chronic disease 1.
Risks:
Alzheimer’s Disease, cardiovascular disease, cognitive decline and dementia, depression, diabetes, high blood pressure and high blood sugar, high cholesterol, infections, obesity. 1.
How much is enough?
Adults need 7-9 hours. Kids need even more, depending on age. Older adults do not need less. That’s a myth.1.
What to do?
If a bad night’s sleep is your norm, talk to your doctor. Conditions like sleep apnea can be serious. Consider medications if it’s chronic, but discuss that with your doctor, too. There are several natural products out there that might help.
Practical steps include:
- Maintain a sleep schedule. Try to go to bed within a certain window each night, and get up at around the same time.
- Obstain from caffeine, alcohol later in the day.
- Avoid napping.
- Avoid screens before bed and during the night.
- Get exercise and fresh air during the day.
Did you know that hearing loss is the #1 preventable cause of dementia?
(click on “Watch video on YouTube) to make it work!
Vision care is also an important preventable cause of cognitive decline
The good news is, according to the JAMA Neurology study, an estimated 90% of vision impairment is preventable or has yet to be treated. Plus, vision care is often cost-effective and underused, especially compared to the pricey intervention and long-term care dementia patients require. That means those 1.8% of dementia cases linked to vision loss could’ve potentially been avoided, and hopefully, in the future, they will be. 2.
The first month of 2026 is almost finished. How are you doing with your health goals? The single most motivating factor is that the more you work to improve your health, the better you will feel. Maybe not immediately, but your quality of life will improve and each day will bring small improvements.
Go forth and feel better!
- https://www.heart.org/en/healthy-living/healthy-lifestyle/sleep/how-sleep-affects-health-infographic
- https://www.prevention.com/health/health-conditions/a40514298/vision-loss-linked-to-dementia-study/?utm_source=google&utm_medium=cpc&utm_campaign=mgu_ga_pre_md_pmx_hybd_mix_ca_20981607599&gad_source=1&gad_campaignid=20974938711&gbraid=0AAAAADA2LlLaaOsFOjr5Hpa3wuSEAnoWs&gclid=Cj0KCQiAm9fLBhCQARIsAJoNOcunj_j7nOJY8tYdf5dWfjPJJJwLU_fC6fep6D1OL7jdYJqjD-6UYf8aAnABEALw_wcB