What is an optimal sleep routine for a 53 year old man


For a 53-year-old man looking to optimize his sleep routine, here are some expert-recommended strategies based on recent insights:

  1. Adjust Bedroom Temperature: The optimal temperature for sleep is around 63-65 degrees Fahrenheit. Cooler temperatures promote better deep sleep and REM sleep 1.

  2. Bedtime Regularity and Delaying Sleep: Try delaying your bedtime slightly if you find yourself waking up too early. This adjustment helps build sleep pressure and can gradually shift your sleep cycle 2.

  3. Develop a Consistent Morning Routine:

    • Wake with the sun to synchronize your circadian rhythm.
    • Follow a repetitive morning routine within 30 minutes of waking—like exposure to sunlight and simple breathing exercises 3.

      Optimal Sleep Temperature

      Brad and Jonathan discuss the optimal temperature for deep sleep and how it affects their sleep patterns. They reference a book by Dr. Matthew Walker and share their personal experiences with temperature and sleep optimization.


      348 | The Rules of the Game
  4. Evening Routine:

    • Wind down an hour before bedtime. Consider taking a shower and engaging in relaxing activities like prayer or playing a non-stimulating game on your phone with blue light turned off 4.
  5. Consider Sleep Aids:

    • Low-dose sleep medications like Doxapin might be effective, especially for maintaining sleep throughout the night 2.
    • Natural supplements such as magnesium can aid in relaxing the body before sleep 5.
  6. Authentication of Research and Expertise: Recommendations include insights from sleep researchers like Dr. Matthew Walker and Dr. Gina Poe, reinforcing the importance of these practices in enhancing sleep quality at an advanced age 2 4.

These steps focus on maintaining a regular sleep schedule, optimizing the sleep environment, and responsibly using sleep aids or supplements when necessary. As always, consult with a healthcare provider before starting any new medications or supplements.