CBT-i Archive

Being a night owl might increase the risk of developing many health problems, so it might be worth it for night owls to go to sleep a little earlier. The sleep schedule must be shifted slowly to make a lasting change. Tips to do that include setting a bedtime goal between 11 p.m. and 1 a.m.; going to sleep 20 minutes earlier every five days, until the bedtime goal is reached; possibly using certain sleep aids until the bedtime goal is reached; and setting a consistent wake time no later than 9 a.m.

Light at night is bad for your health, and exposure to blue light emitted by electronics and energy-efficient lightbulbs may be especially so.

Sleep problems are an all-too-common reality for most older men. They often sleep less deeply and are more easily awakened. They also are more likely to suffer from conditions that affect sleep, such as sleep apnea and restless legs syndrome. Adopting several lifestyle and behavioral changes can help men maintain a proper and healthy sleep cycle.

Super-agers are individuals known to maintain peak mental prowess well into their 90s and avoid dementia and Alzheimer's disease. While genetics play a big part in super-agers' cognitive health, adopting healthy lifestyle habits also contributes, and other people might be able to improve their brain health in the same way. These habits include exercising regularly, following a plant-based diet, being social, adopting mentally challenging activities, and getting adequate sleep.

In a 2024 study, people who exercised at least twice a week (for a total of at least an hour), for 10 years were less likely to report difficulty falling asleep or sleeping for less than six hours a night compared with people who were inactive for 10 years.

Sleep problems such as insomnia, sleep apnea, and periodic limb movements can disrupt sleep. A lack of sleep or fragmented sleep can prevent people from getting enough restorative deep sleep and may cause unhealthy blood pressure surges. These problems may increase the risk of cerebrovascular disease (including stroke and unrecognized silent strokes) and cognitive issues.

The foundation of a healthy lifestyle consists of lasting habits like eating right, maintaining a healthy weight, exercising regularly, managing mental health, and getting routine medical and wellness exams. Even making daily, small steps toward these goals can have a significant impact. Everyday strategies include doing morning stretching, taking regular naps, breathing exercises to manage stress, caring for skin and teeth, and being social.