Strategies to Nurture Restorative Sleep and Overcome Age-Related Sleep Challenges

Schedule

Wed, 13 Aug, 2025 at 12:00 pm

UTC-07:00

Location

San Dieguito County Park | Rancho Santa Fe, CA

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TOPIC
Restorative sleep is a cornerstone of health and cognitive vitality, not a luxury. While sleep quality often declines with age, it doesn’t have to. Many of us struggle with occasional insomnia, then experience irritability, brain fog, memory lapses, low alertness, and depleted energy during the day. If this sounds familiar, you’re not alone.
Let’s have a group conversation that explores some sleep science, factors affecting sleep quality, and sleep apnea/disordered breathing. We can share what works (and what hasn’t) for better rest.
Based on attendee interest, we may discuss sleep topics such as:
-How sleep quality generally changes with age, on average
-Boosting sleep drive through cognitive and physical activities; the brain pursues deeper sleep for learning, neuroplasticity, and restoration following these activities
-Light exposure, including time outdoors, and activity timing aligned with circadian rhythms to promote sounder sleep
-Managing stress and anxiety to reduce sleep disturbance and practical techniques to dare to rest
-Optimizing sleep by timing caffeine, alcohol, and naps, maintaining a consistent wake-up time, creating sleep-friendly (cool, dark, and quiet) conditions, and going with the flow of your natural early bird or night owl tendencies
-Reducing nighttime bathroom trips by timing fluid and salt intake
-Tools like cognitive behavioral therapy for insomnia, supplements, and medications
We’ll devote a portion of the meeting to discuss the role of a key issue: disordered breathing, including sleep apnea. Older adults have a higher airway resistance due to decreased pharyngeal airway diameter and muscle/fat changes in the throat, putting them at greater risk of a spectrum of disordered breathing along with the hypoxia and recurrent sleep arousals that come with it. Sleep apnea increases dementia risk, with Alzheimer’s patients facing a fivefold higher chance of obstructive sleep apnea. Therefore, Dr. Bredesen recommends a sleep study to assess snoring and sleep apnea. Depending on the degree of the problem, solutions like dental devices, orofacial myofunctional therapy, nasal breathing training, allergen management, and/or sleep positioning may help; CPAP isn’t always required.
Let's learn from each other’s experiences with various sleep interventions. I hope everyone leaves our meeting equipped with a few new strategies to achieve a more well-rested brain and body.
WHO
All attendees should first review our San Diego Dementia Prevention Support Group guidelines by applying to JOIN our private Facebook group "The Brain Health Bunch" at
https://www.facebook.com/groups/brainhealthsupport
WHAT TO BRING
A hat, sunscreen, jacket, and/or water may be useful depending on the weather. Consider bringing a portable chair for ease of repositioning under changing shady or sunny conditions.
LOCATION
We'll meet at the NORTHEAST end of San Dieguito COUNTY Park, referred to as the "lower park", at 15998 El Camino Real, Del Mar, CA 92104. See the map above and double check the that you are NOT headed to a different park called "San Dieguito River Park".
Find us near the three picnic tables and large pepper tree southeast of the beautiful BUTTERFLY GARDEN entrance. Use Facebook messaging to reach out to me if you cannot spot our group when you get to the location. You may also find us sitting under the tree inside the Butterfly Garden.
DIRECTIONS
From the 5 freeway, take the Lomas Santa Fe Dr exit and turn right to head westward on Lomas Santa Fe Dr for about one mile. Turn left onto Highland Drive. Take Highland Dr northeast until it crosses El Camino Real. Turn RIGHT on El Camino Real and look for parking on the righthand side.
PARKING
If you park in the FREE spaces outside the northeast park entrance, you'll have a two-minute walk between two ponds toward the Butterfly Garden (pictured). Or pay $5 to drive through the entrance, then take the first right to park in one of the 20 spaces surrounding the Butterfly Garden.
AMENITIES
Nearby bathrooms, drinking fountains, and handicap parking.
CHECK THIS EVENT PAGE FOR UPDATES
Please check this event page BEFORE leaving in case any changes have been made in venue/timing. If the forecast the day before the event shows likelihood of very hot or rainy weather, people who have RSVP'd "yes" may receive an invitation to a videoconference instead.
IMPORTANT:
By attending, you agree to PARTICIPATE YOUR OWN RISK and to make your own decisions about whether to engage in any of the diet, movement, lifestyle, or other activities discussed. All participation in this support group is entirely at your own risk and not a replacement for seeing a licensed healthcare provider.
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Where is it happening?

San Dieguito County Park, 15998 El Camino Real, Rancho Santa Fe, CA 92067, United States

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Strategies to Nurture Restorative Sleep and Overcome Age-Related Sleep Challenges
Wed, 13 Aug at 12:00 pm Strategies to Nurture Restorative Sleep and Overcome Age-Related Sleep Challenges

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