How to Sleep Better
Welcome back to Sage Space!
It has been such a warm and beautiful month here in the NY area, and I’ve been taking full advantage of the chance to get outside more. I always find that spending more time outdoors helps me get a better night’s sleep. But with shorter, cooler days just around the corner, I thought this week would be the perfect time to talk about ways to improve sleep.
When I was growing up, I used to have what my kids now call the "Sunday Scaries," especially during back-to-school times. We would be watching the NY Giants game, and as soon as I heard the ticking clock leading into 60 Minutes with Dan Rather and Mike Wallace, I knew I'd better get going finishing my homework and finding the left sock to my soccer uniform. Those Sunday nights, I often had a tough time falling asleep—it was my first realization that stress can lead to poor sleep. But I also noticed that on weekends when I was more prepared for school, I slept better.
As we age, the homework may be gone, but are there things we can do during the day to help us sleep better at night? Let’s explore that in this week’s Sage Space.
Best,
Cathy
Co-founder and CEO – Wisdom-io
cathy@mywisdom.io
This week: Sleep better at night
What Makes a Good Night’s Sleep? Understanding Sleep Cycles
It is a common misconception that waking up during the night means you’re not getting a good night’s sleep. The reality is that sleep cycles naturally include periods of lighter sleep and even brief wakeups. High-quality sleep isn’t about staying asleep for 8 hours straight, but rather about completing enough full sleep cycles, which include both deep and REM sleep.
Interesting Fact: Each sleep cycle lasts about 90 minutes, and most people experience 4-6 cycles per night. As we age, the amount of deep sleep we get decreases, but it is in completing enough cycles that results in a well-rested feeling.
Sleep Routines: Small Habits, Big Impact
Many people, especially as we age, already have some type of bedtime routine, whether it’s reading, enjoying a warm bath, or watching a little TV. But even with these habits, there are small adjustments that can make a big difference in sleep quality.
For example, have you tried adjusting the lighting in your home during the hour before bed? Dimming the lights or using warm-toned bulbs can create a calming atmosphere and signal to your body that it’s time to rest.
It is also important to consider room temperature. While a cooler room (around 60-67°F) is generally recommended for optimal sleep, many older adults tend to prefer warmer rooms due to changes in how the body regulates temperature, as well as the effects of medications or medical conditions. The key is to find a balance that feels comfortable but cool enough to signal to your body that it’s time to sleep. Layering with warm blankets can create comfort while still maintaining a sleep-friendly room temperature.
Additionally, a light snack before bed—something like whole grain crackers or a banana—can help regulate blood sugar levels and prevent middle-of-the-night hunger that might wake you up.
Interesting fact: Studies show that the body’s core temperature naturally drops by about 1 to 2 degrees Fahrenheit as part of the sleep cycle. Sleeping in a room that’s cool enough can help your body enter deeper, more restful sleep.
Nighttime Safety: Light Your Path with Sensor Lights
It is common as we age to wake up in the middle of the night for a bathroom break—sometimes even several times a night. These moments can be risky, as navigating a dark room or hallway while groggy can lead to dangerous falls. In fact, falls are the leading cause of injury in older adults, with many occurring at night.
Interesting fact: According to the CDC, about 1 in 4 older adults falls each year, and more than half of these falls happen at home. Additionally, falls in dimly lit environments are more likely to result in serious injuries. Simple solutions like sensor lights and grab bars in the bathroom can help guide your way, reducing the chance of tripping or stumbling. These sensor lights only activate when needed, making them a practical and energy-efficient addition to your home.
By making small changes like these, you can reduce your risk of nighttime falling and feel more secure when moving around your home at night.
We get wiser with age and with Wisdom, so can your home.
Wisdom Smart Home has begun our testing in select homes. If you're interested in learning more about how Wisdom Smart Home can help make your living space safer and more comfortable, reach out to us at info@mywisdom.io and visit www.mywisdom.io to learn more about our Early Access Program.
Quote of the Day
"A good laugh and a long sleep are the best cures in the doctor’s book." – Irish Proverb
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