38
11
GET TOGETHER
Dr Agus says we live longer
if we live with someone else, and if
we don’t we should make an effort
to socialise on a regular basis. Having
a partner or close friends and family
can be critical. “Life is about having
someone to enjoy it with – we tend
to do more if we have someone to
share it with,” he says.12
LOCATE
YOUR
OFF SWITCH
Midlife is a tough
time for the mind and
it’s essential to find ways
to switch off, Dr Gray
says. Take a couple of
minutes to notice your breathing
five times a day and every evening
do something that takes your mind
off the stresses of your life: a long
bath, reading a novel, gardening or
yoga, for example. Bliss!13
DON’T JUST
SIT THERE
If you stand for eight minutes of
every half an hour you’re at work
(or crafting, reading, blogging or
studying) and move around for
at least two minutes you can
experience lower levels of blood
sugar and cholesterol, reduced
weight and improved concentration,
according to a study conducted by
Cornell University in the US. “The
adventurer Bear Grylls lives a very
low-risk life compared to those wh
sit at a desk and
stare at a screen
Dr Gray says.
“All these cause
stress and
inflammation
which decrease
the quality
and length
of our lives.”14
LEAVE YOUR
GADGETS IN
THE LIVING ROO
Stop staring at your lapto
or phone an hour before y
want to sleep. Studies hav
shown that exposure to th
blue-and-white light give
by these gadgets prevents
brains from releasing mel
a hormone that tells our bodies it s
night-time. If, like Dr Agus, you’re
not prepared to give up the screen,
invest in a pair of special “geek” glasses,
designed for video-gamers (gaming
glasses.com.au), that feature lenses that
filter out the wavelengths the brain
confuses with sunlight.15
SLEEP COOL,
DARK AND QUIET
Studies show those who live near an
airport live shorter lives. “The brain
needs quiet while it’s resting,” says
Dr Agus, who recommends investing
in black-out blinds and ear plugs. It’s
essential to focus on getting quality
sleep as it has a long-term impact on
our physical and mental health as well
as our weight and disorders associated
with cardiac function and diabetes,
sleep specialist Dr Jason Ellis adds.
“As we age we become more susceptible
to night-time wake-ups, so we need to
work at creating a calm environment
that maximises your chance of a good
ni.18
BUY GOOD BEDDING
Your mattress doesn’t have to
cost a fortune but it must be comfy
to encourage deep sleep. While Jason
doesn’t recommend sleeping in separate
beds from your partner, he does suggest
investing in separate doonas. “This way
you can customise the warmth,” he says.ehoyn,”e16
Our bodies thrive on
regularity, according to
Dr Agus. Try to get up and
go to bed at roughly the
same time each day and
eat at regular intervals for
improved mental and
physical health.Dr Ellis recommends
a mandibular advancement
device – a contraption which
holds the lower jaw and tongue
forward to make more space
for breathing and is proven
to prevent snoring and
sleep apnoea.20
TIME TO CLOSE THE
KITCHEN AT 9PM
Jason recommends limiting the amount
of food and drink we consume in the
hours before bedtime to improve the
quality of our sleep. “Don’t down
a glass of water before bed. Sip
water throughout the day and eat
earlier in the evening,” he says.
“If the body is trying to digest
and sleep at the same time, as
you get older digestion will win
and you’ll wake up.”19
ResearchbytheUniversityof
Michigan in the US suggests taking
walks in nature are associated with
a host of mental health benefits,
including decreased depression,
improved wellbeing and mental
health, and lower stress levels.R
N
M
op
you
ve
he
enoff
sour
latonin,
bodies it’s17
SLEEP & MENTAL HEALTH
GOOD TO KNOW