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Your definitive hub for evidence-based guides, strategies, and tools to improve sleep quality and enhance recovery.
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Ready to transform your nights? Download our exclusive 'The Perfect Night's Sleep Checklist: 15 Science-Backed Steps' to immediately implement changes for better rest.
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Common Sleep Questions
For adults over 40, the recommendation for healthy sleep generally remains 7-9 hours per night. However, the quality of sleep can become more critical as we age, with potential shifts in sleep architecture. Focus on consistent sleep patterns, a conducive sleep environment, and managing stress rather than solely on duration. Listen to your body and prioritize deep, uninterrupted sleep cycles.
While melatonin is generally considered safe for short-term use, prolonged or high-dose use can sometimes interfere with your body's natural melatonin production. It's best used to reset sleep cycles (e.g., for jet lag) or for occasional insomnia, under the guidance of a healthcare professional. Focus on lifestyle changes first, and use supplements judiciously.
Most sleep experts recommend a bedroom temperature between 60-67°F (15-19°C) for optimal sleep. A slightly cooler environment helps your body's core temperature drop, which is a crucial part of initiating and maintaining deep sleep. Experiment within this range to find what feels most comfortable and conducive to your personal rest.