⭑ It's true music before sleep improves your deep sleep ✔ And your brain health
⭑ How elite athletes manage their sleep for performance ✔ Great tips for us
⭑ Nothing beats deep sleep for improving your healthspan ✔ Research
⭑ This exercise will boost your internal energy and help you sleep ✔ Tai Chi

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

I trust you are well and active.

Recently I noticed a pattern in my morning recovery scores on one of my apps.

I was perplexed at first, but it turned out that when I listened to music before dropping off to sleep my recovery scores and deep sleep cycles improved.

Usually I do deep breathing - the box method. I thought this was ideal. So I searched for systematic research on the benefits of music for deep sleep, and this is the theme of today's newsletter.

Item #1 presents the positive evidence that music before sleep improves our deep sleep cycles.

Thinking about this led me to check on how elite athletes manage their sleep and recovery when they are under stress, see item #2.

And researching sleep turned up the profound benefits of deep sleep on our physical brain health and warding off dementia, which is item #3.

Then, in item #4, Tai Chi. The perfect way to spend 4 minutes before bed for relaxing and at the same time rejuvenating your internal energy flows.
​

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01 The Symphony of Sleep: Why Music Is Your Bedtime Ally

My own experience with music before bed has been a game-changer: quicker to sleep, deeper rest, and an extra deep sleep cycle. It's not just a personal quirk; I discovered research increasingly supports this.

A meta-analysis published in the Journal of the American Geriatrics Society looked at multiple randomized controlled trials and found that older adults who listened to music experienced significantly better sleep quality compared to those who didn't.

For example: Effect of music therapy on improving sleep quality in older adults (2021).

The benefit was even more pronounced for those who listened to sedative music (think slow tempo, 60-80 beats per minute, soft volume, and smooth melodies) as opposed to more rhythmic tunes.

⇒ Furthermore, consistency seems key, with listening to music for longer than four weeks showing particular effectiveness in improving sleep quality.

How does it work? One theory is that sedative music can help modulate the sympathetic nervous system activity and reduce levels of stress hormones like cortisol, thereby lowering anxiety and stress responses, making it easier to drift off.

Specific studies support my observation that music can decrease the time it takes to fall asleep (sleep onset latency) and may even increase deep sleep. For example, one study noted that while music didn't always significantly shorten the time to fall asleep for everyone, it did considerably reduce time in light sleep and increased deep sleep in those who typically take longer to fall asleep.

What this means for you: If you're looking for a simple, non-pharmacological way to potentially improve your sleep, your favorite calming playlist might be a powerful tool. Try making it a regular part of your wind-down routine.

Personally, I mostly play my favourites and include new releases and sings Spotify suggests and it works well - I mean you don’t have to use "relaxation music". That said, I do also use

⇒ You CAN act to reduce cognitive decline before too much damage is done.

Related: ​​​Forget Beetroot Juice, Eat More Vegetables For Nitrate Potency And Longer Life​​​​​​​​​​​​​​​​​​​

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02 Lessons from the Pros: Elite Athlete Sleep for Everyday Rejuvenation

The Tour de France is starting soon and being a bit of a nerd I am always curious about how they sleep well enough to be able to recover and do another superhuman ride the next day.

Elite athletes, like the Tour de France cyclists and professional European soccer players, push their bodies to the limit. Their performance, recovery, and even injury risk are intrinsically linked to the quality of their sleep.

While their training regimens are extreme, their sleep-recovery strategies offer valuable insights for we older adults seeking to improve our healthspan.

Elite athletes are prone to sleep deficiencies. Factors like travel, match outcomes, and psychological stress significantly impact their sleep.

So, what do they do about it?

• Consistent Schedule This is a cornerstone. As much as their schedule allows it, they aim for consistency. For us, whose natural circadian rhythms might be shifting, a consistent sleep schedule is particularly beneficial.
• Napping: Surprisingly to me, athletes use strategic napping to compensate for sleep loss and boost performance. While long or irregular naps can interfere with nighttime sleep at our age, a short early afternoon nap (20-30 minutes) might be refreshing without negative consequences.
• Post-Exercise Recovery Strategies: This can include things like cold water immersion and targeted nutrition. For us, this translates to avoiding heavy meals or strenuous exercise too close to bedtime.
• Mindfulness and Relaxation: Techniques to reduce stress and anxiety are also employed. This aligns perfectly with the benefits of music mentioned earlier or practices like meditation.
• Light Manipulation: Exposure to bright light, especially daylight, upon waking. This is crucial for everyone, but especially as we age and melatonin production might naturally decline.

What this means for you: The core principles followed by the elite athletes are highly relevant to us for attaining better sleep:

1. Prioritise a Consistent Sleep Schedule: Go to bed and wake up around the same time, even on weekends.
2. Optimise Your Sleep Environment: Make your bedroom a sanctuary for sleep – cool, dark, quiet, and comfortable.
3. Mind Your Evening Routine: Wind down with calming activities. Limit caffeine and alcohol, especially in the evening. Avoid large meals close to bedtime.
4. Manage Light Exposure: Get some natural light during the day and dim the lights in the evening. Reduce screen time before bed.
5. Stay Active (But Smartly): Regular physical activity can improve sleep, but avoid intense workouts close to bedtime.

Related: How To Sleep Better And Recover Like Elite Soccer Players​​​​​​

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03 How Sleep Clears Your Mind - This Is Important

OK I did mentioned this not so long ago. I think it's profoundly important so I am mentioning it again in the context of today's newsletter theme.

Admittedly, perhaps I am just frustrated because I can't get this message through to my 15 year old daughter. Teenagers need deep sleep to not only help their brain function better but also to able it to continue to grow and develop into their early 20s.

Here's the deal for us: As we age, we are naturally more susceptible to changes in brain health. Understanding that sleep is a period of active "brain cleaning" emphasises its profound importance beyond just feeling rested. It positions sleep as a proactive measure for long-term cognitive well-being and healthspan.

The glymphatic system is a fluid transport pathway that is most active during sleep and plays a vital role in clearing metabolic byproducts and toxins from the brain, including proteins like amyloid-beta, which is implicated in Alzheimer's disease.

A study from The University of Hong Kong used functional MRI scans and sleep recordings in older adults. Their findings suggest that poor sleep quality adversely affects normal brain function by deactivating this restorative glymphatic system.

⇒ When this system doesn't function optimally due to insufficient or poor-quality sleep, these toxic proteins can accumulate, potentially increasing the risk of neurodegenerative diseases such as Alzheimer's disease.

These foods don't just affect your waistline; they create an internal environment that is detrimental to your brain's long-term health and resilience..

What this means for you: Make improving your sleep quality and duration a priority.

⇒ A study from August 2024 found that 7 hours of self-reported overnight sleep was found to be an optimal duration for brain morphology (as measured by sulcal width), which is related to cognitive functions.

Related: ​​​​​Why Walnuts Lower Heart Disease and Help You Sleep Better​​​​​​​​​​​​​​

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04 Tai Chi for a Peaceful Night

Our exercise of the week is ... Tai Chi.

Tai Chi, with its slow, flowing movements and focus on breath is perfect for not only slowing your mind, but it increases your internal energy "chi" and improves your joints and flexibility

It's history in China goes back 1000 years.

For some it looks innocuous, but it is a super way to unwind both physically and mentally and build posture and, paradoxically, strength. Slow movements place demands on our muscles which hurt until we build the strength to endure them.

What this means for you: A few minutes of Tai Chi before bed can help release the day's tension and signal to your body that it's time to rest, paving the way for a more peaceful and deeper sleep.
​
See this video 4 Minute Tai Chi Flow for a Restful Night's Sleep.

Follow these tips:

• Focus on Breath: Coordinate your movements with slow, deep abdominal breaths.
• Gentle & Mindful: Don't worry about perfect form, especially at first. The goal is gentle movement and relaxation. Move slowly and deliberately.
• Consistency Over Intensity: A short, regular practice is more beneficial than sporadic longer sessions.

Related: ​​​​Thanks To Magic 3 This Meditation I Learnt in Indonesia Calms Me Before Bed​​​​​​​​​​​​​​

Thanks for reading!

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

About the newsletter: Do you think it can be improved? Have a story idea? Want to share about the time you met Chris Hemsworth, or your questions about how to live longer better? Send those thoughts and more to me at walter@walteradamson.com

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