The Secret to Better Sleep: Insights from a John Knox Village Occupational Therapist
Did you know that getting enough quality sleep is one of the most important things you can do for your health? Yet so many of us fall short. Recently, Kirk Pinto, a talented occupational therapist at Outpatient Therapy by John Knox Village, was featured on KCTV-5 in Kansas City to share sleep misconceptions and tips to improving sleep.
Here’s a look at how you can prioritize rest and rejuvenate your body and mind:
1. Follow the Circadian Cycle
The timing of sleep is important. Our bodies thrive when we follow a natural circadian rhythm—going to bed and waking up at consistent times every day, even on weekends. While “catch-up sleep” can help to some degree, it’s no substitute for establishing a routine. Strive for 7.5 to 9 hours of sleep each night to feel your best.
2. What About Power Naps?
We all experience days when we just need an extra boost. A quick power nap can work wonders for short-term energy. The sweet spot? 17 minutes. That’s just enough time to refresh your mind without the grogginess that comes from a longer nap. Pair it with a little coffee for a “nappuccino,” and you’ll be back in action in no time. Nap between 10-20 minutes, and when you awake, the caffeine will begin to kick in.
3. Control Your Sleep Environment
Your bedroom should be your sanctuary. Keep it dark, quiet, and cool, and eliminate distractions like screens or excessive noise. Small adjustments like blackout curtains or a white noise machine can make a big difference.
4. Mind Your Diet
What you eat (and when) can have a significant impact on your sleep. Avoid heavy meals, alcohol, or caffeine close to bedtime. Instead, opt for light snacks like a banana or a handful of almonds if you need something to settle your stomach.
Why Sleep Matters
Skipping out on quality sleep doesn’t just leave you feeling groggy or irritable—it has long-term health implications. Chronic sleep deprivation is linked to serious conditions such as cardiovascular disease, weight gain, diabetes, dementia, and even cancer. When you do sleep well, your body engages the glymphatic system, a natural “cleanup crew” that supports brain health and may reduce your risk of Alzheimer’s disease.
The bottom line? Prioritize your sleep. It’s one of the most effective ways to improve your physical, emotional, and mental well-being.
ABOUT JOHN KNOX VILLAGE
John Knox Village is a leader in senior care in Lee’s Summit and the greater Kansas City community. The community boasts a diverse range of living options from free-standing homes and apartment homes to villas. With more than 700,000 square feet of common space across the beautiful campus, you’ll find more opportunities and experiences right outside your door.
If you’re exploring options for senior living in Lee’s Summit, we’d love to show you all that John Knox Village has to offer. For more information or to schedule a visit, contact us, or call (816) 251-8000.
Outpatient Therapy by John Knox Village is a full-service outpatient rehab clinic at our Lee’s Summit, Missouri, campus – for Village residents and the public – focusing on the physical therapy, occupational therapy, and speech therapy needs of seniors. Specialty services include LSVT BIG and LSVT LOUD for those with Parkinson’s disease, as well as lymphedema therapy and vestibular therapy.