Tuesday, June 16, 2026
A few notes on sleeping well from Dr. Sanjay Gupta’s book, Keep Sharp: Build a Better Brain at Any Age (2021).
It is significant that we all know how to sleep better. Yes it is that important! Seven to nine hours of sleep, including the afternoon siesta is one of the most effective things we can do to reset our brain and body and increase quality life span. As we sleep the body replenishes itself. This affects every system, “From the brain to the heart, the immune system and all the inner workings of our metabolism. While we sleep the body heals tissues, strengthens memory and even sharpens brain.”
Sufficient sleep keeps us attentive, sharp and creative. The brain has a “clean cycle” system for washing away metabolic debris and junk. Failure to remove this brain trash may be linked to higher risk of developing dementia. In three words—Sleep is medicine.
So what can we do to sleep better?
Sleep is Significant
1. The older you get the earlier your bedtime should become but overall sleeping hours should remain the same.
2. Expose your eyes to sunlight first thing in the morning to set your body clock. We are wired to get up early and absorb the sun.
3. Walking and physical movement promotes good sleep.
4. Stick to the schedule and avoid long naps. Limit napping to 30-45 minutes in the early afternoon.
6. Medicines can have side effects on your sleep. Take all necessary medications earlier in the day so that they have least impact on your sleep.
7. Avoid caffeine after lunch and don’t eat or drink for two to three hours before bed to keep for waking up to use the bathroom. Don’t eat heavy meals close to bedtime. Be mindful of how much alcohol you take.
8. The ideal temperature for sleep is 62-72 degrees Fahrenheit. Sleep in the dark. Consider a sleeping mask if lights from electronics are too bright.
8. Establish bedtime rituals. Listen to soothing music, read, stay away from arguments or difficult conversations.
9. The nights when nothing works, take Melatonin 5-6 mgs. (First check with your doctor)