Sleeping and Resting Issues for Adults Aged 42 to 63
Healthy sleep is crucial for maintaining physical and mental well-being during midlife. Below are curated resources designed to help adults aged 42-63 improve their sleep habits for better health and vitality.
Recommended Books
- The Sleep Solution: Why Your Sleep is Broken and How to Fix It by W. Chris Winter: Offers practical strategies to identify and address sleep issues, helping adults improve sleep quality and overall health. [LINK to Audiobook/Hardcopy]
- Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker: Explains the science of sleep and provides actionable steps to enhance physical and mental well-being through better rest. [LINK to Audiobook/Hardcopy]
- The Sleep Revolution: Transforming Your Life, One Night at a Time by Arianna Huffington: Explores the societal impact of sleep deprivation and offers guidance for cultivating healthy sleep routines. [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: Provides 21 actionable tips to optimize sleep habits and boost overall health and vitality. [LINK to Audiobook/Hardcopy]
- The Circadian Code: Lose Weight, Supercharge Your Energy, and Sleep Well Every Night by Satchin Panda: Explains how aligning with circadian rhythms can improve sleep quality and overall well-being. [LINK to Audiobook/Hardcopy]
- The Power of When: Discover Your Chronotype by Michael Breus: Helps readers understand their unique sleep patterns and optimize daily routines for better health. [LINK to Audiobook/Hardcopy]
- Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem by Harvey R. Colten & Bruce M. Altevogt: Explores sleep disorders’ impact on health and offers strategies for addressing them effectively. [LINK to Audiobook/Hardcopy]
Beneficial Supplements
- Melatonin: 1–5mg 30 minutes before bed; improves sleep onset and quality. [LINK]
- Magnesium: 200–400mg daily; relaxes muscles and enhances sleep quality. [LINK]
- Valerian Root: 300–600mg 30 minutes–2 hours before bed; supports relaxation and better sleep. [LINK]
- Omega-3 Fatty Acids: 500–1000mg EPA+DHA daily; promotes brain health and sleep regulation. [LINK]
- Vitamin D: 600–1000 IU daily; supports sleep-wake cycle regulation. [LINK]
- L-Theanine: 100–200mg daily; encourages relaxation without daytime drowsiness. [LINK]
Informative Websites
- National Sleep Foundation: Offers evidence-based articles and practical tips for improving sleep quality and managing age-related changes.
- Mayo Clinic – Sleep: Provides comprehensive information on sleep disorders, treatments, and strategies for healthy sleep.
- WebMD Sleep Disorders: Features expert advice, tools, and resources to address common sleep issues.
- Healthy Sleep – Harvard Medical School: Delivers science-backed insights on sleep hygiene and disorder management.
- Sleep.org Blog: Offers articles, infographics, and videos covering a wide range of sleep topics.
- AASM Sleep Education: Provides educational resources and guidelines on sleep health and disorders.
- CDC Sleep: Shares research, recommendations, and initiatives for promoting better sleep.
Insightful TED Talks
- Sleep is Your Superpower by Matt Walker: Explores sleep’s crucial role in health and longevity
- How to Succeed? Get More Sleep by Arianna Huffington: Discusses sleep’s impact on success and well-being
- Why We Sleep by Russell Foster: Examines biological mechanisms of sleep
- The Brain Benefits of Deep Sleep by Dan Gartenberg: Reveals deep sleep’s importance for cognitive function
- How Daylight Could Help You Sleep by Christine Blume: Explores daylight’s role in regulating circadian rhythms
By utilizing these resources, you can build healthier sleep patterns, benefiting not only yourself but also inspiring better habits among your loved ones. Rest well and live well!