The CCBA (Carter Community Building Association) and Alice Peck Day Memorial Hospital (APD) have partnered to present “The Four Pillars of Health,” a free community wellness series designed to help you improve your overall health and well-being. Each month, health professionals from APD and health and fitness professionals from CCBA offer simple, realistic ways to build healthier habits. Each session is a chance to learn something new, ask questions, and take small steps toward better health.
On November 1, 2025, Elizabeth Mann, MD, MPH, presented the first session in the series, focusing on the first pillar: sleep. Mann, a specialist in geriatrics and adult primary care, led the discussion. She covered the purpose of sleep, common sleep problems, and shared helpful tips for getting a better night’s rest.
“Sleep serves many important functions,” said Dr. Mann. “For example, it helps our brains organize everything we’ve learned throughout the day. It also strengthens our immune system, regulates hormones, and helps conserve energy.”
Why Many of Us Miss Out on Sleep
Sleep needs change throughout our lives. Infants need 12 to 16 hours of sleep each day, while adults usually need 7 to 9 hours. But many older adults struggle to get the rest they need.
Dr. Mann explained that sleep challenges can come from several sources, including:
- Hormonal changes (especially in women)
- Certain medications
- Less exposure to natural light
- Sleep disorders like obstructive sleep apnea
Tips to Improve Your Sleep
Dr. Mann shared several strategies that can lead to better sleep:
- Create a restful environment. Keep your bedroom dark and quiet. Use calming scents like lavender. Try a warm bath or foot soak, or sip chamomile tea before bed. Set up a separate charging station to keep phones away from your bed.
- Build healthy daytime habits. Limit naps to 45 minutes or less. Avoid heavy meals, caffeine, and alcohol at least 4 hours before bedtime. Exercise daily, but not too close to bedtime—avoid intense activity within 2 hours of going to sleep.
- Manage stress. Journaling before bed can help calm your mind. Try writing down things you’re grateful for to end your day on a positive note. 4. Track your sleep. A sleep diary can help you spot patterns and problems—especially if you're struggling with insomnia. Record when you wake up, how often, and why.
Small Changes Can Make a Big Difference
Getting enough sleep doesn’t have to be complicated. With small changes to your habits and sleep space, a restful night is within reach.
Register here for upcoming sessions of The Four Pillars of Health.
· Wednesday, December 3, 2025: Stress
· Wednesday, January 7, 2026: Exercise
· Wednesday, February 4, 2026: Nutrition