Dr. Siobhan Deshauer advises:

Checklist

You’ll probably have heard similar advice before (including from us), but it’s always good to do a quick rundown and check which ones you are actually doing, as opposed to merely know you should be doing:

• Wake up at the same time every day, including weekends, to maintain a consistent sleep schedule and avoid “social jet lag.”
• Expose yourself to bright light in the morning, either sunlight or light therapy, to regulate your circadian rhythm and melatonin production.
• Avoid caffeine late in the day to maintain natural sleep pressure, experimenting with a cutoff time based on your sensitivity (e.g. 6–10 hours before bedtime)*.
• Limit naps to under 30 minutes and take them early in the afternoon to avoid disrupting sleep pressure.
• Exercise regularly but avoid strenuous activity 2 hours before bed. Optimal exercise time is 4–6 hours before bedtime.
• Avoid alcohol, as it disrupts sleep quality and may worsen conditions like sleep apnea. If drinking, have your last drink early in the evening—but honestly, it’s better to not drink at all.
• Establish a wind-down routine 1–2 hours before bed, including dimming lights and engaging in relaxing activities to signal your body to prepare for sleep.
• Keep your bedroom cool (below 68°F/20°C) and ensure your hands and feet stay warm to aid in natural body temperature regulation.
• Limit device use before bed. If unavoidable, reduce blue light exposure and avoid mentally stimulating content. Set boundaries, such as placing your phone out of reach.
• Ensure complete darkness in your sleeping environment using blackout curtains, covering light-emitting devices, or wearing a sleep mask.

*we imagine she picked 6–10 hours because, depending on whether you have the fast or slow caffeine metabolizer gene, the biological halflife of caffeine in your body will be around 4 or 8 hours (that’s not a range, that’s two distinct and non-overlapping options). However, if we use 4 or 8 hours depending on which gene version we have, then that will mean that 4 or 8 hours later, respectively, we’ll have half the caffeine in us that we did 4 or 8 hours ago (that’s what a halflife means). So for example if you had a double espresso that number of hours before bedtime, then congratulations, you have the caffeine of a single espresso in your body by bedtime. Which, for most people**, is not an ideal nightcap. Hence, adding on a few more hours. Again, earlier is better though, so consider limiting caffeine to the morning only.

**we say “most people”, because if you have ADHD or a similar condition, your brain’s relationship with caffeine is a bit different, and—paradoxically—stimulants can help you to relax. Do speak with your doctor though, as individual cases vary widely, and it also may make a difference depending on what relevant meds (if any) you’re on, too.

For more on all of those things, enjoy:

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Want to learn more?

You might also like to read:

• How Regularity Of Sleep Can Be Even More Important Than Duration ← here’s why you should still get up at the same regular (and ideally, early) hour, even if you didn’t sleep well
• Early Bird Or Night Owl? Genes vs Environment ← and here’s why that regular hour should ideally be early, even if it’s not your genetic predisposition to be a “morning lark”; see also the study linked there that mentions “Gene distinguishes early birds from night owls and helps predict time of death”

Take care!

A diagnosis of knee arthritis can be very worrying, but it doesn’t necessarily mean a knee replacement surgery is inevitable. Here’s how to keep your knee better, for longer (and potentially, for life):

Flexing your good health

You know we wouldn’t let that “proven” go by unchallenged if it weren’t, so what’s the evidence for it? Research (papers linked in the video description) showed 70% of patients (so, not 100%, but 70% is good odds and a lot better than the alternative) with mild to moderate knee arthritis avoided surgery after following a specific protocol—the one we’re about to describe.

The key strategy is to focus on strengthening the quadriceps muscles for joint protection, as strong quads correlate with reduced pain. However, a full range of motion in the knee is essential for optimal quad function, so that needs attention too, and in fact is foundational (can’t strengthen a quadriceps that doesn’t have a range of motion available to it):

Steps to follow:

1. Improve knee extension:
   • Passive knee extension exercise: gently press your knee down while lying flat, to increase straightening.
   • Weighted heel props: use light weights to encourage gradual knee straightening.
2. Enhance knee flexion:
   • Use a towel to gently pull the knee towards the body to improve bending range.

Regular practice (multiple times daily) leads to improved knee function and pain relief. Exercises should be performed gently and without pain, aiming for consistent, gradual progress.And of course, if you do experience pain, it is recommend to consult with a local physiotherapist for more personalized guidance.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

You might also like to read:

Treat Your Own Knee – by Robin McKenzie

Take care!