Giving everyOne tools in their toolbox and teaching them how to age gracefully
Knowledge is power, turning knowledge INTO action is life changing
Sleep
Optimizing your sleep is a powerful tool for improving health and longevity. This resource is based on insights from Peter Attia’s The Drive podcast (Episodes 47-49, 126, 233), which explore the science of sleep, its impact on aging, and strategies to improve sleep quality.
The information provided may extend beyond traditional physical therapy practices. While these insights are intended to support your well-being, please note that Matt Pechacek, PT, cannot be held liable for decisions made based on this content. Always consult with a healthcare provider for personalized guidance.
Actionable Steps to Improve Sleep Hygiene
This handout provides practical strategies to build better sleep habits. It covers essential steps such as creating a consistent sleep schedule, optimizing your sleep environment, and managing light exposure. Additional tips include stress reduction, proper diet timing, and strategies like sauna use or cooling devices to improve sleep quality. These actionable steps aim to help you achieve deeper, more restorative sleep.
Balancing Sleep-Related Hormones
This handout explains how three key hormones — cortisol, melatonin, and adenosine — influence your sleep patterns and overall health. It outlines the role each hormone plays, factors that affect their regulation, and practical strategies to optimize their balance. By managing these hormones, you can improve your sleep quality, enhance recovery, and support long-term well-being.
Aging Gracefully101
Empowering health and vitality at every stage.
others' Resources to improve health
© 2024. All rights reserved.