Sleep is Key

Written By Ben Hagopian

The 4 pillars of sleep are:

  • Regularity (schedule consistency)

  • Continuity (not waking up in the night)

  • Quantity (in total and in each stage - NREM and REM) 7-9 hours nightly is goal

  • Quality

Good sleep protects against:

  • Dementia

  • Coronary artery disease

  • Cancer

  • Diabetes and metabolic disease

How can you get more or better sleep?

  • Establish a routine and stick with it

  • Turn off screens 30-60 min before bed

  • Limit sleep aids that disrupt your sleep architecture (this includes Ambien and similar drugs, alcohol, caffeine, and THC)

  • Consider CBTi (cognitive behavioral therapy for insomnia) - this is the best way to improve your sleep without medications. You can find a local therapist or take a self guided course using a variety of books.

Ben Hagopian
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