Enjoy Resting: Promoting Healthy Sleep Patterns for Adults Aged 18-42
As a young adult aged 18-42, you want to set yourself up for long-term health and success. One crucial aspect of overall well-being that’s often overlooked is sleep. Developing healthy sleep habits in early adulthood can have profound effects on physical health, mental clarity, emotional resilience and productivity.
To help guide your loved one in optimizing their sleep, here is a curated list of informative books, beneficial supplements, educational websites and inspiring TED talks.
Books on Sleep Science and Sleep Hygiene
- “Why We Sleep“ by Matthew Walker – Dives into the critical role of sleep for brain function, emotional well-being and physical health. [LINK to Audiobook/Hardcopy]
- “Sleep Smarter“ by Shawn Stevenson – Provides 21 actionable tips to optimize your sleep habits for better health and productivity. [LINK to Audiobook/Hardcopy]
- “The Sleep Solution“ by W. Chris Winter – Addresses common sleep issues and offers solutions to improve sleep quality. [LINK to Audiobook/Hardcopy]
- “The Sleep Revolution“ by Arianna Huffington – Makes the case for prioritizing sleep in our fast-paced modern world. [LINK to Audiobook/Hardcopy]
- “The Power of When“ by Michael Breus – Explores chronotypes and circadian rhythms to help optimize your daily schedule for better sleep. [LINK to Audiobook/Hardcopy]
Supplements to Support Sleep
- Melatonin: 0.5-5mg before bed to help regulate sleep patterns. [LINK]
- Magnesium: 200-400mg daily to relax muscles and promote sleep quality. [LINK]
- Omega-3 Fatty Acids: 500-1000mg EPA+DHA daily for brain health and sleep regulation. [LINK]
- Lavender: Supplements to induce relaxation. [LINK]
- Valerian Root: 300-600mg before bed to calm nerves and improve sleep. [LINK]
- Chamomile: Supplements to promote relaxation. [LINK]
- L-Theanine: 200-400mg for stress relief and improved sleep without causing drowsiness.
Websites with Sleep Tips and Tools
- SleepFoundation.org – Evidence-based articles and resources on sleep health. [LINK]
- National Sleep Foundation – Comprehensive info on sleep hygiene and disorders. [LINK]
- CDC – Sleep and Sleep Disorders – Reliable tips and recommendations for sleep health. [LINK]
- Mayo Clinic – Sleep – Practical guidance on sleep from medical experts. [LINK]
- WebMD Sleep Disorders Health Center – Accessible articles, videos, quizzes on sleep topics. [LINK]
Eye-Opening TED Talks
- “Sleep is your superpower“ by Matt Walker – Learn how sleep impacts memory, creativity, immunity and emotional stability. [LINK]
- “The brain-changing benefits of exercise“ by Wendy Suzuki – Discover the mental health and sleep quality benefits of regular exercise. [LINK]
- “Why you should define your fears instead of your goals“ by Tim Ferriss – Practical methods to overcome fears and reduce stress/anxiety for better sleep. [LINK]
- “All it takes is 10 mindful minutes“ by Andy Puddicombe – How mindfulness can help calm a racing mind for improved sleep. [LINK]
- “How to make stress your friend“ by Kelly McGonigal – Change your perspective on stress to build resilience and snooze more soundly. [LINK]
Explore these resources and experiment with implementing the strategies that resonate with you. Developing healthy sleep habits is a highly personal journey, but you will well be on your way to more restful nights and energized days.