As we continue the theme of pillars of health, next up is SLEEP! Even though it’s the third one so far to be highlighted, it is equally important and is ranked at the same level as nutrition and movement pillars. March was a special month! It’s both National Sleep Awareness Month and National Nutrition Month—a perfect time to focus on two things that keep us feeling our best: restorative sleep and healthy eating. Now, as we head into April, we must remember to carry on these tips beyond their celebratory month!
Why Does Sleep Matter?
Sleep isn’t just about rest—it’s how our bodies heal, grow, and recharge. When we don’t get enough, we feel tired, stressed, and even get sick more easily. Sleep expert Dr. Matthew Walker says, “An hour before midnight is worth two hours after midnight.” That means going to bed earlier gives us better sleep! 🛌 We must keep our sleep schedule the same nightly as much as possible – ADULTS: aim for 7-9 hours of good quality.
Simple Ways to Sleep Better
Want to improve your sleep? Try these easy steps: (or refer to a phrase on this page to remember https://nhimado.org/pillars/sleep/)
✔ Get ready for bed before 11 PM (or even earlier)
✔ Move more during the day – exercise helps you sleep deeper!
✔ Dim your screens at night – blue light from phones/electronic devices tricks our brains into staying awake
✔ Stick to a schedule – wake up and sleep at the same time every day
✔ Create a relaxing bedtime routine – deep breathing, stretching, or a quiet activity
✔ No caffeine after 2PM – any foods/beverages with caffeine can keep us awake for hours
✔ Avoid alcohol at night – it messes with deep sleep
✔ Make our bedroom a sleep haven – dark, quiet, and cool ideally
Food & Sleep: What to Eat for Restful Sleep
Did you know some foods naturally help you sleep? They boost melatonin, a hormone that tells our bodies it’s time for bed.
Some examples:
🥖 Grains: Rice, oats, quinoa
🍓 Fruits: Cherries, bananas, pineapple, pomegranates
🥦 Veggies: Asparagus, broccoli
🥜 Nuts & Seeds: Almonds, walnuts, sunflower seeds
And remember: Caffeine hides in unexpected places (like teas and dark chocolate!). If you’re ultra-sensitive, consume only in the morning!
Take the Next Step!
Want to learn more? Check out these helpful resources:
📖Book: Why We Sleep by Dr. Matthew Walker
🎥Video: Sleep is Your Superpower TED Talk
📱Apps: Headspace, Healthy Minds Program, CBI-i Coach
Let’s make sleep and healthy eating a priority every day, every month, and every year!
If you’re interested in hearing more about how to improve your health span with SLEEP, please tune in for last month’s radio interview recording on JOY106.3FM aka Let’s Chat America:
AND
Finally, in my published article as I represented my workplace in multiple news outlets, including most recently on FeelWell Magazine—The Importance of Nutrition for Seniors: A Guide to Healthy Aging (https://www.feelwellmagazine.com/post/the-importance-of-nutrition-for-seniors-a-guide-to-healthy-aging); I discussed evidence-informed strategies to support older adults in maintaining strength, cognition, and independence through proper nutrition. Thanks to the Boza Agency for pitching this article for me to share insights based on my geriatrics experience, leading as a PA-C, and my trainings in Functional Medicine and Lifestyle Medicine!
Until next time… eat well, more move, sleep better, AND stress less!
~Nhi Ma Do, PA-C, IFMCP, DipACLM