However, getting a good night's sleep isn't always the easiest thing to achieve, especially since we'll be losing an hour of sleep due to daylight saving time this weekend. A cup of coffee after a night of tossing and turning might be enough to get you through the day, but have you ever stopped to think about how a lack of shut-eye might impact your health down the line — specifically the way you age?
Whether you're dealing with a lot of stress or other outside factors are getting in the way of you getting your zzz's, we asked sleep experts for their tips on improving the quality of our sleep as we get older, and how to keep up with our "beauty sleep."
Why is sleep important for adults?
"Unfortunately, research shows that our sleep systems start to weaken as we age, so sleep fragmentation and insomnia symptoms are higher among older individuals compared to younger," Dr. Rebecca Robbins, sleep scientist at Brigham & Women's Hospital, tells Shop TODAY. "Fortunately, for all of us, barring the presence of a sleep disorder, small changes can go a very long way toward improving the quality and the quantity of our sleep."
According to Dr. Angela Holliday-Bell, a physician and certified sleep specialist, the average adult needs around seven to eight hours of sleep per night. However, that may not be the case for everyone.
"Sleep need is like a shoe size, in that the amount of sleep needed per individual varies," Holliday-Bell says. "Some need as little as six hours while others need up to 10."
How does sleep impact aging?
A 2018 study suggests that a lack of sleep can affect aging at the biological level, as well as increase chronic disease risk, due to an accumulation of damage that affects the molecular processes involved with aging.
While the impact may be happening at the cellular level, you might see it manifest in other ways.
"If you are not getting an adequate amount of sleep, it can definitely lead to early signs of aging such as increased wrinkling and sagging of the skin as well as bags and dark circles under the eyes," Holliday-Bell says. "Aside from cosmetic changes, insufficient sleep can lead to obesity and increase the risk of cardiovascular disease and events."
Expert tips for getting better sleep
There are a number of steps you can take to improve the quality of your sleep, from tweaking your nighttime routine to starting your day with sunlight.
- Keep a consistent bedtime and stick to it: Holliday-Bell recommends heading to bed within the same one-hour time frame each night, which helps reinforce your circadian rhythm (and makes it easier to fall asleep). Robbins also says you should avoid getting into bed until your bedtime. "If we spend time lounging around in bed, it tells our brain that other things than sleep happen in bed, which can increase our risk for insomnia," she adds.
- Soak up sunlight and fresh air throughout the day: Both Robbins and Holliday-Bell say that exposing yourself to sunlight by opening the blinds in your room or taking walks can help reinforce your circadian rhythm. "Sunlight helps you to naturally feel more awake and alert," Holliday-Bell notes. "It helps to further set or reinforce your circadian rhythm by suppressing melatonin release while increasing cortisol, causing the natural alertness that occurs in the morning hours."
- Avoid alcohol and caffeine within hours of bedtime: Due to caffeine having a half-life of about six hours, Holliday-Bell says you should avoid consuming it after noon. Even after 12 hours, one-quarter of the caffeine is still in your system, she says. When it comes to alcohol, she recommends you don't consume it within three to four hours of your bedtime. While the idea of a night cap might sound beneficial, she explains that once your body processes the alcohol "it actually creates a paradoxical alerting effect that leads to middle of the night and/or early morning awakenings, causing your sleep to be more fragmented."
- Exercise during the day: Holliday-Bell says regular exercise can help to not only improve your mood and reduce stress, but also help you sleep. "Research has shown that those who engage in regular physical activity get more slow-wave or deep sleep at night."
- Create an optimal setup for sleep: Curating a space that is designed with soothing tones and devoid of "stressful" items such as computers can help you get a good night's sleep, according to Robbins. "Make sure you are sleeping on a supportive mattress and pillow," she adds. "These elements do need to be refreshed to ensure your head, neck and spinal column are aligned."
Below, we rounded up bestselling and expert-recommended finds that can help prepare you for a good night's sleep.
Picks for better sleep
For just $15, you can curate the perfect sleep environment no matter where you are. The set comes with TSA-friendly sizes of four of the brand's bestselling items: lavender bath salts, a magnesium oil spray, lavender sleep spray and two sachets of melatonin-magnesium lotion.
"On the rare occasion where I'm not capable of falling asleep within five minutes, I like to spray a sleep mist to calm me down a bit," admits senior SEO editor Jess Bender. This spray is a favorite of one Shop TODAY writer who said it helps them get deeper sleep and wake up feeling more refreshed.
When she's getting ready to turn in for the night, associate SEO editor Fran Sales likes to put on this lotion. "The scent is very calming (and it does physically relax me, too)," she says. It's made with hyaluronic acid to provide deep hydration overnight and the calming sensation can likely be attributed to its lavender scent.
When it's that time of the month, Shop TODAY editorial assistant Sierra Hoeger turns to a microwaveable heating pad like this one to calm her down before bed. It can also be frozen if you're looking for relief for aches and pains. Plus, who can resist the adorable heart design?!
Bender also likes to sip on this tea as she winds down for the night. She describes the blend as "pleasantly earthy" and "really relaxing sips." It's offered in two sizes and different containers ranging from a standard pouch to the elegant apothecary jar pictured here.
This sleep pick is a favorite of Shop TODAY SEO writer Jannely Espinal. "I fall asleep faster because of the added weight," she raves. It's not super heavy — only about nine ounces total, according to the brand — so there's not an uncomfortable amount of pressure on your eyes. Like the heating pad above, this can also be put in the freezer to provide muscle-soothing, cool relief.
Weighted blankets have long been hailed for their calming effects. Holliday-Bell says they are a great addition to a sleep routine, thanks to their deep pressure stimulation therapy. "Deep pressure stimulation also helps to decrease the release of the stress hormone cortisol and allows for more release of the sleep-inducing hormone melatonin," she explains.
Shop TODAY editors have been leaning on blue light glasses to help reduce eye strain since the start of the pandemic, but Holliday-Bell says the frames can also help boost the release of melatonin in your body. "The blue wavelength of light is the strongest inhibitor of melatonin release," she explains. "Because of this, I recommend utilizing blue light-filtering glasses starting two hours before bedtime."
We're exposed to lots of artificial light during the day, so it only makes sense that we try and limit that exposure at night. This self-dimming, warm light from Casper helps you fall into a deeper sleep and wakes you up gently in the morning. You can also use it with the app to customize all the different settings.
Holliday-Bell recommends another wake-up option for a similar reason — it can gently wake you out of your sleep. "The gradual nature of waking with a sunrise alarm helps to prevent that disoriented feeling you get when startled awake by a traditional alarm," she tells us. This bestselling sunrise alarm clock is another option one Shop TODAY associate editor loved.
This Real Simple sleep award winner might be a good pick for anyone who wants to upgrade their mattress without splurging on a new one. It's made from three inches of memory foam that adapts to your weight and helps to relieve pressure.
Robbins says a supportive pillow can also make for a better night's sleep. These down alternative-filled options are the bestselling bed pillows on Amazon right now, with over 151,000 verified five-star ratings from shoppers. According to the brand, it's a good pick for side sleepers.
This bestselling sound machine features six soothing sounds, including Thunder Ocean and Summer Night, to help you fall asleep. It can be set to automatically shut off after 15, 30 or 60 minutes, so you can drift off to sleep without worrying about it running all night.
Easily block out light while you're attempting to fall asleep with a plush eye mask. This style features contoured cups to alleviate pressure on your eyes and memory foam for added comfort.
According to Robbins, avoiding stress-inducing gadgets at night can help you fall asleep. Cuddling up with a good book is one screen-free way to wind down. Not sure what to read? Book of the Month can help, offering five different titles each month and delivering your choice right to your doorstep.