News
The Power of Sleep
One of the most powerful longevity practices also happens to be completely free…good 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.
If you are still not convinced about the power of sleep or would like to learn more, check out Dr. Matthew Walker’s book Why We Sleep. In his book, he provides “Twelve Tips for Healthy Sleep”:
- Stick to a sleep schedule
- Exercise (but not too late in the day)
- 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.
- Avoid alcoholic drinks before bed
- Avoid large meals and beverages late at night
- 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.
- Don’t take naps after 3 p.m.
- Relax before bed
- Take a hot bath before bed
- Dark bedroom, cool bedroom, gadget-free bedroom
- Get outside in the natural sunlight for at least 30 minutes a day.
- Don’t lie in bed awake. If you can’t sleep, get up and do some relaxing activity until you feel sleepy.
Looking to level up your lifestyle and longevity?
Join Vail Health, April 20-27, 2024 in beautiful Costa Rica for a life-changing retreat focused on wellness, physical fitness, nutrition and behavioral health. Guided by your own personal goals and evidence-based research, our experts will lead participants through a one-of-a-kind, integrative adventure towards a healthier, more fulfilling life.LEARN MORE >
More News
-
New!
More
Vail Health and The Steadman Clinic Offer Free Physicals for High School Athletes
Physicals will be offered in both English and Spanish on two dates, May 17 at Battle Mountain High School and May 24 at Eagle Valley High School.
-
New!
More
Good Stress?
“Good stress” sounds like an oxymoron. After all, we’ve always been told stress is bad for our health. However, it’s possible that some stressors can actually be good for us and even enhance our lives.
-
More
Considering Cosmetic Procedures
As we age, our skin loses its elasticity and can leave some feeling less confident in their physical appearance. Cosmetic procedures can empower individuals to enhance their self-esteem and improve their overall quality of life.