More evidence is emerging almost every day regarding the importance of adequate, high-quality sleep for brain health. Numerous studies have now shown a strong correlation between frequent sleep disturbances – i.e. difficulty falling asleep, difficulty remaining asleep through the night, or other issues such as sleep apnea – and an increased risk of dementia. At least one third of all adults report not getting enough sleep on a regular basis, and incidence of sleep disturbances tends to increase with age. Therefore, recognizing sleep disruptions, and taking steps to address them are a priority for protecting brain health and longevity.
While much remains unknown about the relationship between sleep and brain health, recent research has focused on the role of the glymphatic system in removing waste – such as beta amyloid and tau proteins – from the brain that otherwise can accumulate and cause problems. Like the lymphatic system, which is responsible for filtering and removing waste throughout the body, the glymphatic system works specifically in the central nervous system. What is different about the glymphatic system, however, is that it mainly functions during sleep, and specifically deep sleep. Sleeping less than six hours per night interrupts this process and can accelerate deterioration of the parts of the brain associated with Alzheimer’s and other dementias.
OK, so you want to improve your sleep habits, but how? “Sleep hygiene” is an umbrella term for various routines and behaviors that, if performed consistently, can support getting more and better sleep. Sleep hygiene is basically creating the conditions required for healthy sleep.
Some tried and true sleep hygiene strategies include:
- Consistency – Maintaining a consistent schedule of bedtime and waketime helps train your body’s circadian rhythm to know when to fall asleep and when to wake.
- A relaxing environment – Experts recommend that your bedroom should be just that – a room where you go to sleep. Keep your home office, or home entertainment center, in another part of the house. Your bedroom should be quiet, dark, and cool.
- Calming down – Start winding down about an hour before you go to bed. It takes time for our bodies to transition from the hectic, fast paced daytime routine to a slower, calmer, bedtime pace. Turn off all devices, including the tv and phone. Consider a daily, relaxing bedtime ritual such as meditation or reading.
- Avoid food and other substances – alcohol, caffeine, nicotine, etc. – at least three hours before bedtime if possible. Because caffeine can stay in your system for up to twelve hours, it’s best not to consume caffeinated beverages after lunch time. Though alcohol may initially help you relax and fall asleep, it interferes with the quality and duration of sleep, especially REM sleep, which is so important for mental health and restoration.
Getting a good night’s sleep is not a luxury or indulgence; it is a requirement for our bodies and minds to function optimally. Just like putting effort into eating right and exercising, putting effort into our sleep hygiene can have big payoffs when it comes to protecting our brain health, now and in the future.