I'm 54 and sleep 8 straight hours a night — the top 6 things you need to do for better rest
While seven to nine hours of sleep a night is generally recommended, a survey by US News revealed 58% of us sleep six to seven hours a night, while one in five is only clocking four to five hours of shut-eye.
To close that yawning gap, one woman is sharing her tips for getting a solid eight — even in her 50s, when sleep can often be tougher to come by.
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'How do I at 54 and a half years old, sleep through the night for 8 hours without even getting up to go pee?,' questioned Heather Gordon. 'Let me tell you the top things that you need to do.'
3 To maximize rest, Gordon recommends going to bed and waking up at the same time every day.
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Say no to co-sleeping
Gordon's number one rule for a peaceful night's sleep? Solo slumber.
'If you want to sleep through the night, don't co-sleep if possible. It's disturbing to everybody. Sleep by yourself. Sorry, that's the truth.'
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According to a recent survey by the American Academy of Sleep Medicine (AASM), an estimated one in three Americans is regularly sleeping in a separate bed from their partner — a move dubbed 'sleep divorce.'
Research from the University of Michigan finds that it's more beneficial for couples to sleep apart than together, if a disruption-free eight hours is the goal.
'We know that poor sleep can worsen your mood, and those who are sleep deprived are more likely to argue with their partners,' said Dr. Seema Khosla, a pulmonologist and spokesperson for the AASM.
Maintain a consistent sleep routine
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To maximize rest, Gordon recommends going to bed and waking up at the same time every day, advice echoed by others.
'Consistency is a huge key,' Dr. Dylan Petkus, a sleep specialist and founder of Optimal Circadian Health in Florida, previously told The Post. 'Going to bed at the same time every night helps your body find its rhythm.'
Figuring out your ideal bedtime is 'part science, part self-awareness.'
He suggests using your desired wake-up time to calculate your perfect lights-out time. If you need to wake up at 7 a.m. and you want to get eight hours in, aim for a bedtime of 11 p.m. — and stick to it.
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3 Darkness helps the body maintain its circadian rhythm through the production of melatonin.
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Black out the bedroom
In addition to blackout curtains, Morgan recommends covering any light sources in the bedroom.
'I am such a crazy person that I even put black electrical tape over the television power button and the smoke detector,' she said.
Darkness helps the body maintain its circadian rhythm through the production of melatonin. Light can interfere with this process, making it harder to fall asleep and stay asleep.
One study found that using a night light sparks shallow sleep and frequent awakenings, while another determined that street lamps can lead to less sleep.
Take magnesium glycinate before bed
Gordon recommends taking two capsules, the equivalent of 200 milligrams of magnesium glycinate, before bed.
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Magnesium glycinate is a type of magnesium that binds to the amino acid glycine, which helps your body absorb it more easily, and which in itself has antioxidant and anti-inflammatory properties.
Magnesium plays a crucial role in hundreds of bodily functions, including reducing stress, relaxing muscles, and regulating your sleep-wake cycle.
Some studies have found that supplementation improved sleep quality in older adults and people with insomnia, especially those with magnesium deficiencies.
Have a dash of salt water
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Gordon chases that magnesium glycinate with a shot of salt water.
'You need salt. You need to drink salt water before bed. I take some Baja Gold sea salt in a little bit of warm water, and I take my magnesium with my salt water,' she said.
She claims that salt water boosts blood volume, hydrates the body, and eliminates the need to pee in the middle of the night.
'It's going to take any liquids and push them into your tissues and your cells instead of into your bladder.'
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3 For those who need a wake-up call, she suggests setting an alarm on your phone and placing it in the bathroom or wrapping it in a t-shirt or blanket.
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Take your clock out of your room
Morgan insists that a clock in the bedroom operates as the enemy of sleep: 'You're gonna take your clock out of your room. You don't need to know what time it is. It's f–king time to sleep.'
For those who need a wake-up call, she suggests setting an alarm on your phone and placing it in the bathroom or wrapping it in a t-shirt or blanket.
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She explained that if you do wake up in the middle of the night, looking at the clock is a stress trigger.
'You start stressing yourself out. Like, oh, it's 4 in the morning, I'm gonna be so tired tomorrow if I don't fall back to sleep.'
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