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Getting enough sleep is fundamental to brain health and may help lower your risk of developing cognitive decline and mental health disorders. Here are three little-known tips to help you get a better rest starting tonight.
1. Set a consistent sleep schedule and stick to it.
Sleep quality plays a big role in brain health. In fact, getting better sleep is one of the most important things you can do to improve your brain function in the short term. Getting better sleep can be a complicated process, so here are some simple but effective tools to implement today. Set a specific time to turn off the lights and go to bed (ideally allow at least 7 hours of sleep). Try to do this at least 5-6 days a week.
Studies show that following a consistent sleep schedule can improve a number of health conditions. For example, in a study published in Nature’s, scientific reportolder adults reporting more irregular sleep habits experienced increased daytime sleep and sleepiness, regardless of sleep duration. It was also associated with an increase in illness.
How do you actually stick to a more consistent bedtime? Here’s one strategy. Once you’ve determined your target bedtime, treat it like you would your wake-up time. Set your alarm clock an hour before bed to let you know it’s time to start relaxing. Set an alarm for 15 minutes before going to bed to remind you to go to bed. Your top priority at night is to go to bed (with the lights off) on time (this means no scrolling through your phone in bed!).
2. Skip screens at bedtime.
The average American spends seven hours a day looking at screens. This shocking statistic represents the incredible changes that have taken place over the past few decades. Our attention is increasingly focused on digital devices. While the negative effects of this change are still being actively researched, one area of relative consensus is that screen time just before bed may be the most detrimental to brain health.
There are two main reasons why using your smartphone, computer, tablet or TV before bed is more dangerous to your brain health. First, our digital devices are often the source of stressful and exciting content. Watching the news right before bed or getting mad at people on social media increases psychological stress and makes it harder to sleep at night (thus impairing brain function). Researchers in the department believe that the blue light emitted by digital devices can impair the production of the sleep hormone melatonin. It has been.
3. Avoid alcohol before bed.
Alcohol is one of the most commonly used psychoactive substances on the planet. And although there is ongoing debate about the potential health benefits of consuming small amounts of alcohol, research now points more strongly to an overall negative impact on brain function. One prominent correlation relates to sleep.
Alcohol is a central nervous system depressant. It has a sedative effect, relaxes and induces drowsiness. For this reason, it’s not uncommon for people to consume alcohol as a way to fall asleep.Although alcohol may make us feel like it makes us sleep better, having a drink before bed disrupts our sleep cycle and actually helps us sleep better. In one study of college students, researchers found that those who consumed large amounts of alcohol before bed were more likely to sustain sleep. In addition, alcohol can exacerbate symptoms of obstructive sleep apnea (OSA). All of this means that if you choose to drink alcohol, don’t drink it right before bed.
