Remember when you used to sleep deeply without worries? As the years go by, many of us experience changes in our sleep patterns that affect our daily energy. The good news is that we can reclaim that restorative rest by implementing specific strategies based on science.
Know your chronotype: The key to optimal sleep
The most important advice for improving your rest is to respect your "chronotype" - your genetically predetermined sleep schedule. Each person belongs to one of these four groups:
- Lions: Fall asleep around 10:00 PM and wake up between 5:00-6:00 AM.
- Bears: Fall asleep around 10:30 PM and wake up between 7:00-7:30 AM.
- Wolves: Usually go to bed after 11:00 PM and wake up around 8:00 AM.
- Dolphins: Recommended to sleep shortly after 11:00 PM and wake up around 6:30 AM.
Sleeping according to your natural chronotype optimizes your hormonal cycle and significantly improves the quality of your rest. Identifying your type can completely transform your mornings, allowing you to wake up with energy even before the alarm goes off.
Avoid over-the-counter sleep supplements
A common mistake, especially among older adults, is relying too heavily on sleep aids that can cause more problems than benefits. "Sleep multivitamins" often combine various ingredients such as melatonin, valerian, or passionflower in non-personalized doses.
These are the main problems:
- They can interact negatively with existing medications
- They create long-term dependency
- They cause residual drowsiness the next day
PM medications (containing diphenhydramine/Benadryl) are particularly concerning, as recent studies link them to an increased risk of Alzheimer's and dementia when used regularly.
Instead of these quick fixes, consider natural alternatives such as:
- Vitamin D supplements (especially beneficial for older adults)
- Magnesium (in appropriate doses)
- Cognitive-behavioral therapy for insomnia
Limit alcohol consumption before bedtime
Although a drink may seem relaxing, alcohol significantly deteriorates sleep quality. With age, our metabolism slows down, prolonging the effects of alcohol in the body.
Most importantly: alcohol destroys phases 3 and 4 of deep sleep, precisely when the glymphatic system removes proteins such as beta-amyloid and tau, related to Alzheimer's. To protect your sleep:
- Limit yourself to one drink (maximum two)
- Alternate with water
- Wait at least 3-4 hours before going to bed
Hydrate before consuming caffeine
When you wake up, your body produces cortisol and adrenaline, hormones that are much more effective than caffeine at activating you. However, after hours of sleep, you are naturally dehydrated, having lost almost a liter of water during the night.
Follow this routine to feel more refreshed:
- Place a glass of water (400ml) next to your bed before sleeping
- When you wake up, drink it gradually
- Wait approximately 90 minutes before your first coffee
This simple practice enhances the natural action of your morning hormones and notably improves your energy level throughout the day.
Expose yourself to sunlight in the morning
Exposure to natural morning light is fundamental for regulating your circadian rhythm. Bright light reduces the production of residual melatonin, helping you wake up completely and feel more alert.
Additionally, sunlight is our best source of vitamin D, crucial for:
- Improving mental and physical function
- Properly regulating the sleep-wake cycle
- Promoting deeper sleep during the following night
Try to go outside or at least open the windows for 10-15 minutes each morning to get these benefits.
Implementing these five tips can completely transform your nightly rest and daytime energy. Start with the one that seems easiest to you and gradually incorporate the others to experience progressive improvements in your sleep quality and vitality.