{"id":4665,"date":"2024-01-15T00:00:00","date_gmt":"2024-01-15T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/news\/the-power-of-sleep\/"},"modified":"2026-05-05T14:20:12","modified_gmt":"2026-05-05T21:20:12","slug":"the-power-of-sleep","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/the-power-of-sleep\/","title":{"rendered":"El poder del sue\u00f1o"},"content":{"rendered":"<p class=\"wp-block-paragraph\">One of the most powerful longevity practices also happens to be completely free\u2026good SLEEP! To achieve quality sleep, aim to routinely sleep 7 to 9 hours per night. This should leave you feeling refreshed upon awakening. Good sleep can help protect cardiovascular and cognitive function, control your blood sugar levels, reduce the risk for certain forms of cancer, decrease risk for anxiety and depression, improve safety while operating a motor vehicle, regulate hunger, improve your learning aptitude and performance at work, and much more.&nbsp;<br><br>If you are still not convinced about the power of sleep or would like to learn more, check out Dr. Matthew Walker\u2019s book&nbsp;<a href=\"https:\/\/www.bookwormofedwards.com\/book\/9781501144325\"><em>Why We Sleep<\/em><\/a>. In his book, he provides \u201cTwelve Tips for Healthy Sleep\u201d:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Stick to a sleep schedule<\/li>\n\n\n\n<li>Exercise (but not too late in the day)<\/li>\n\n\n\n<li>Avoid caffeine and nicotine. The effects of caffeine can last as long as 8 hours, so if you need that cup of coffee, limit it to the morning.<\/li>\n\n\n\n<li>Avoid alcoholic drinks before bed<\/li>\n\n\n\n<li>Avoid large meals and beverages late at night<\/li>\n\n\n\n<li>If possible, avoid medicines that delay or disrupt your sleep. If needed, work with your provider to identify on ideal time to take your medications that reduces its impact on sleep.<\/li>\n\n\n\n<li>Don\u2019t take naps after 3 p.m.<\/li>\n\n\n\n<li>Relax before bed<\/li>\n\n\n\n<li>Take a hot bath before bed<\/li>\n\n\n\n<li>Dark bedroom, cool bedroom, gadget-free bedroom<\/li>\n\n\n\n<li>Get outside in the natural sunlight for at least 30 minutes a day.<\/li>\n\n\n\n<li>Don\u2019t lie in bed awake. If you can\u2019t sleep, get up and do some relaxing activity until you feel sleepy.\u00a0<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Be well and get some sleep!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u00bfBuscas mejorar tu estilo de vida y longevidad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00danete a Vail Health del 20 al 27 de abril de 2024 en la hermosa Costa Rica para un&nbsp;<a href=\"https:\/\/www.vailhealth.org\/es\/servicios\/longevity\/retreat\/\">retiro que cambia la vida<\/a>&nbsp;enfocado en bienestar, condici\u00f3n f\u00edsica, nutrici\u00f3n y salud conductual. Guiados por tus metas personales y evidencia cient\u00edfica, nuestros expertos guiar\u00e1n a los participantes a trav\u00e9s de una aventura integradora \u00fanica para una vida m\u00e1s saludable y plena.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-primary\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.vailhealth.org\/es\/servicios\/longevity\/retreat\/\" target=\"_blank\" rel=\"noreferrer noopener\">M\u00e1s informaci\u00f3n &gt;<\/a><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>One of the most powerful longevity practices also happens to be completely free\u2026good SLEEP! To achieve quality sleep, aim to routinely sleep 7 to 9 hours per night. This should leave you feeling refreshed upon awakening. Good sleep can help protect cardiovascular and cognitive function, control your blood sugar levels, reduce the risk for certain&#8230;<\/p>","protected":false},"author":1,"featured_media":4666,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4665","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Power of Sleep - Vail Health<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Power of Sleep - Vail Health\" \/>\n<meta property=\"og:description\" content=\"One of the most powerful longevity practices also happens to be completely free\u2026good SLEEP! 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