Issue link: https://imageup.uberflip.com/i/1543314
It was a full house for Swim & Wellness Club's first wellness presentation of 2026. Close to 200 people gathered to hear Dr. Ellen Lee, MD, speak about navigating sleep challenges as we age. Dr. Lee is from the Center for Healthy Aging at UCSD. She is also in private practice with patients who struggle with getting good sleep. Sleep is vitally important to our health. During sleep, the garbage trucks of the brain clear out all the toxins, such as amyloid and tau proteins. Everyone has occasional sleepless nights, but chronic insomnia can lead to serious medical issues like heart disease, gastric reflux disease, inflammation, Parkinson's, and even Alzheimer's. Lack of sleep affects our memory, mood, and our immune system. Dr. Lee encourages good sleep hygiene for everyone. Avoid exercise, caffeine, alcohol, and nicotine around bedtime. Stick to a sleep schedule, trying to go to bed and getting up at the same times every day. Don't watch stimulating TV or do stressful tasks before bed. Create an atmosphere conducive to sleep - dark, quiet, cool, and no clocks or lights in the room. Are you a napper? Dr. Lee says that if you nap and you are sleeping well at night, great! But if you have difficulty sleeping all night, you might try cutting out the naps. Take advantage of your body's circadian rhythms. Get early morning sunlight to start the day, and avoid the blue light emitted by digital screens and artificial lighting close to bedtime. Living in our temperate climate allows us to get outside every day, which is very important to good sleep. Practicing gratitude and seeking daily social interactions can also help. If you are doing all of these tips and still have sleep issues, you might be in the 10-15% of the population with chronic insomnia. This means difficulty falling asleep and/or staying asleep. Start with keeping a sleep diary, from your family doctor or find one online. That's the first step that a sleep expert will have you do. CBT-i (cognitive behavioral therapy for insomnia) is safe and effective and has lasting effects. Dr. Lee says prescription drugs can help in the short term but also can be habit-forming and have serious side effects. The bottom line is that we can improve our sleep through changing habits and rituals. Sleep disorders are treatable! For S & W club members, watch for an email with Dr. Lee's PowerPoint to refresh what you learned. Our next wellness presentation will be on Wed., March 18 at 1:30 pm on the Lanai. OHCC resident Donnalee Singer, Kundalini yoga teacher, will speak on the Mind Body Connection. Learn how our thoughts and emotions affect our physical well-being. This is a member only presentation. Written by Sara Stewart Swim & Wellness Club 42 | OHCC LIVING | MARCH 2026 | Resources to start with to improve sleep Dr. Ellen Lee, M.D. Many residents are interested in good sleep