Enjoy Resting: Promoting Healthy Sleep Patterns for Adults Aged 42-63
Books on Sleep Science and Sleep Hygiene
- “The Power of Rest: Why Sleep Alone Is Not Enough. A 30-Day Plan to Reset Your Body” by Matthew Edlund
- Synopsis: This book advocates for a holistic approach to rest, offering a comprehensive plan to rejuvenate the mind and body through various forms of relaxation, providing caregivers with tools to prioritize rest and enhance overall well-being. [LINK to Audiobook/Hardcopy]
- “The Sleep Revolution: Transforming Your Life, One Night at a Time” by Arianna Huffington
- Synopsis: Drawing from scientific research and personal anecdotes, this book explores the societal importance of sleep and offers practical strategies for improving sleep quality, empowering caregivers to model healthy sleep habits for their loved ones. [LINK to Audiobook/Hardcopy]
- “The Sleep Solution: Why Your Sleep Is Broken and How to Fix It” by W. Chris Winter
- Synopsis: Through a blend of medical expertise and practical advice, this book addresses common sleep challenges and provides personalized solutions for achieving restorative sleep, equipping caregivers to support their family members in overcoming sleep difficulties. [LINK to Audiobook/Hardcopy]
- “Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success” by Shawn Stevenson
- Synopsis: Offering actionable tips and lifestyle adjustments, this book helps individuals optimize their sleep habits for improved physical and mental health, empowering caregivers to prioritize rest as a foundational aspect of lifelong well-being. [LINK to Audiobook/Hardcopy]
- “Why We Sleep: Unlocking the Power of Sleep and Dreams” by Matthew Walker
- Synopsis: This comprehensive exploration of sleep science highlights the critical role of sleep in overall health and offers insights into optimizing sleep for longevity and vitality, providing caregivers with knowledge to support their loved ones in prioritizing rest. [LINK to Audiobook/Hardcopy]
- “The Sleep Book: How to Sleep Well Every Night” by Guy Meadows
- Synopsis: Through mindfulness-based techniques and practical exercises, this book helps individuals cultivate a peaceful mindset and overcome obstacles to restful sleep, equipping caregivers with tools to promote relaxation and better sleep quality among their family members. [LINK to Audiobook/Hardcopy]
- “Sleeping Through the Night: How Infants, Toddlers, and Their Parents Can Get a Good Night’s Sleep” by Jodi A. Mindell
- Synopsis: While targeted towards parents of young children, this book offers valuable insights into sleep hygiene and management that are applicable to individuals of all ages, providing caregivers with strategies to foster healthy sleep habits within their families. [LINK to Audiobook/Hardcopy]
Supplements to Support Sleep
- Melatonin [LINK]: Dosage: of 0.5-5 mg before bedtime has been suggested to help regulate sleep patterns in adults. (Study 1: “Melatonin for Sleep in Children With Autism: A Controlled Trial Examining Dose, Tolerability, and Outcomes” published in the Journal of Autism and Developmental Disorders in 2009, by Malow BA et al.; Study 2: “Melatonin in Children with Autism Spectrum Disorders: Endogenous and Pharmacokinetic Profiles in Relation to Sleep” published in the Journal of Autism and Developmental Disorders in 2005, by Tordjman S et al.)
- Magnesium [LINK]: Dosage: Providing 200-400 mg daily may help relax muscles and promote better sleep quality in adults. (Study 1: “Effects of Magnesium Supplementation on Muscle Soreness and Performance” published in the Journal of Strength and Conditioning Research in 2003, by Setaro L et al.; Study 2: “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial” published in the Journal of Research in Medical Sciences in 2012, by Abbasi B et al.)
- Omega-3 Fatty Acids [LINK]: Dosage: Offering 1000-2000 mg of combined EPA and DHA daily may support brain health and contribute to better sleep regulation for adults. (Study 1: “Effects of Omega-3 Fatty Acids on Resting Heart Rate, Heart Rate Recovery after Exercise, and Heart Rate Variability in Men with Healed Myocardial Infarctions and Depressed Ejection Fractions” published in The American Journal of Cardiology in 2005, by Mozaffarian D et al.; Study 2: “The effect of omega-3 fatty acids in patients with active rheumatoid arthritis receiving DMARDs therapy: double-blind randomized controlled trial” published in the European Journal of Clinical Nutrition in 2016, by Dawczynski C et al.)
- Lavender [LINK]: Dosage: Dosages vary based on product formulations and should be used under guidance. Lavender oil aromatherapy or supplementation with lavender extract may help promote relaxation and improve sleep quality in adults.
- Valerian Root [LINK]: Dosage: Valerian supplements in doses of 300-600 mg before bedtime have been used to promote relaxation and improve sleep quality in adults. (Study 1: “Valerian for sleep: a systematic review and meta-analysis” published in The American Journal of Medicine in 2006, by Bent S et al.; Study 2: “A systematic review of the effectiveness of valerian as a sleep aid: evidence from randomized, placebo-controlled studies” published in Sleep Medicine Reviews in 2002, by Fernández-San-Martín MI et al.)
- Chamomile [LINK]: Dosage: Dosages vary based on product formulations and should be used under guidance. Chamomile tea or supplements containing chamomile extract may help calm nerves and induce relaxation before bedtime.
- L-Theanine [LINK]: Dosage: L-Theanine supplements in doses of 200-400 mg may promote relaxation and improve sleep quality without causing drowsiness during the day. (Study 1: “L-Theanine reduces psychological and physiological stress responses” published in Biological Psychology in 2007, by Kimura K et al.; Study 2: “The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial” published in Altern Med Rev. 2011, by Lyon MR et al.)
Websites with Sleep Tips and Tools
- National Sleep Foundation- www.sleepfoundation.org
- Synopsis: Provides evidence-based articles and tips tailored to adults in midlife, addressing common sleep issues, age-related sleep changes, and strategies for improving sleep quality, empowering parents and guardians to support their adult children in maintaining lifelong sleep health for overall well-being.
- Mayo Clinic – Healthy Lifestyle – www.mayoclinic.org/healthy-lifestyle/adult-health
- Synopsis: Sleep: Offers practical advice and guidance on improving sleep quality, managing sleep disorders, and establishing healthy sleep routines for adults in midlife, supporting parents and guardians in promoting lifelong sleep health for their adult children.
- CDC – Sleep and Sleep Disorders – https://cdc.gov/sleep/index.html
- Synopsis: Provides reliable information and resources on sleep health, including tips for better sleep, sleep duration recommendations, and strategies for managing sleep disorders specifically targeted towards adults in midlife, equipping parents and guardians with knowledge to help their adult children maintain healthy sleep habits for lifelong wellness.
- WebMD – Sleep Disorders Health Center – www.webmd.com/sleep-disorders/default.html
- Synopsis: Features articles, videos, and quizzes on sleep-related topics relevant to adults in midlife, including tips for better sleep, information on common sleep disorders, and advice for improving sleep hygiene, empowering parents and guardians to assist their adult children in prioritizing sleep for optimal mind and body health.
- Healthy Sleep – Harvard Medical School – www.healthysleep.med.harvard.edu
- Synopsis: Offers evidence-based information and resources on sleep science, sleep disorders, and strategies for improving sleep quality specifically tailored to adults in midlife, helping parents and guardians support their adult children in developing and maintaining healthy sleep habits for lifelong wellness.
- Sleep – https://www.sleep.org
- Synopsis: Provides comprehensive resources and tools on sleep health, sleep hygiene practices, and tips for improving sleep quality geared towards adults in midlife, empowering parents and guardians to educate and support their adult children in prioritizing sleep for overall health and vitality.
- American Academy of Sleep Medicine – https://www.aasm.org
- Synopsis: Offers resources on sleep health, sleep disorders, and treatments from sleep medicine experts, addressing the unique sleep-related concerns and challenges faced by adults in midlife, assisting parents and guardians in understanding and addressing their adult children’s sleep needs for long-term physical and mental well-being.
Eye-Opening TED Talks
- “Sleep is your superpower” by Matt Walker
- Synopsis: Explores the critical role of sleep in cognitive function, emotional well-being, and physical health, providing valuable insights for parents, grandparents, or guardians to understand the importance of prioritizing sleep for their own well-being and longevity as well as modeling healthy sleep habits for their adult children.
- “The brain-changing benefits of exercise” by Wendy Suzuki
- Synopsis: Discusses the transformative effects of exercise on brain health, mood regulation, and sleep quality, inspiring adults to prioritize regular physical activity as a means to promote better sleep patterns and overall mind-body health, setting an example for their family members.
- “How to make stress your friend” by Kelly McGonigal
- Synopsis: Explores the positive aspects of stress and resilience, offering adults insights and strategies to cope with stressors and manage their emotions, ultimately contributing to better sleep habits and overall health, which can positively influence their ability to support their family’s well-being.
- “The art of stillness” by Pico Iyer
- Synopsis: Reflects on the importance of finding moments of stillness and quiet in a busy world, encouraging adults to prioritize relaxation and downtime as essential components of maintaining healthy resting and sleeping patterns for lifelong well-being, setting an example for their family members to follow.
- “Your elusive creative genius” by Elizabeth Gilbert
- Synopsis: Explores the creative process and the importance of nurturing one’s inner creativity through rest and relaxation, inspiring adults to prioritize self-care and downtime as a means to foster creativity, reduce stress, and improve overall well-being, which can positively impact sleep quality and overall health.
- “The power of vulnerability” by Brené Brown
- Synopsis: Discusses the importance of embracing vulnerability and authenticity in relationships and life, encouraging adults to cultivate meaningful connections and support networks, which can contribute to reduced stress levels and improved sleep quality, ultimately enhancing overall mind-body health.
- “The happy secret to better work” by Shawn Achor
- Synopsis: Explores the science of happiness and its impact on productivity and success, offering practical strategies for adults to cultivate a positive mindset and well-being, which can lead to improved sleep quality and overall life satisfaction, setting a positive example for their family members to follow.