5 Simple Tips to Improve Poor Sleep Habits and Protect Your Brain Health
We all know how important it is to get a good night’s sleep. Most of us think about the short-term effects—how we’ll feel the next day, whether we’ll have enough energy to exercise, or how lack of sleep might affect our mood. But did you know that chronic poor sleep is also linked to an increased risk of Alzheimer’s and Dementia?
Why Sleep Is So Important for Brain Health
One of the most powerful (and lesser-known) benefits of sleep is its cleansing effect on the brain. During sleep, the brain washes away neurotoxins—including proteins associated with Alzheimer’s disease.
In fact, a 2017 study reported by CNN found that poor sleepers showed an increase in Alzheimer’s markers in their brains. Researchers believe the connection works both ways: not getting enough sleep may raise your risk for Alzheimer’s, while brain changes that lead to Alzheimer’s can also make it harder to sleep.
This is why establishing healthy sleep habits in midlife is critical, not just for feeling rested tomorrow, but for long-term brain health. If you’ve struggled with falling asleep or staying asleep, here are five simple strategies to help improve your sleep tonight.
1. Eat Lighter Evening Meals
Finish dinner by 6 or 7 pm and avoid heavy, high-protein foods late at night. These meals take longer to digest and may cause discomfort or indigestion. If you get hungry before bed, opt for a light snack such as an apple, a piece of toast, or another simple carbohydrate that won’t disrupt your rest.
2. Watch Your Fluid Intake Before Bed
Hydrate enough to avoid waking up thirsty, but cut back on large amounts of fluid close to bedtime. Waking up frequently to use the bathroom can train your bladder into a nightly habit. Keeping evening fluids lighter can help you sleep through the night without interruption.
3. Try Restorative Yoga
While vigorous exercise should be finished at least 4–5 hours before bedtime, restorative yoga is the perfect exception. This gentle form of yoga helps calm the nervous system, reduce stress, and quiet a busy mind. Practicing a few restorative poses in the evening can prepare your body and brain for deep, restful sleep.
4. Take a Warm Shower Before Bed
A warm shower an hour before bed raises your body temperature, and the rapid cooldown afterward signals your body to prepare for sleep. Combine this with a consistent bedtime routine and your body will start to recognize it’s time to wind down.
5. Turn Off the Lights—Including Your Phone
The blue light from phones, tablets, and laptops stimulates the brain and interferes with melatonin production. Make it a rule to unplug at least 15–30 minutes before bedtime. Create a sleep-friendly environment with blackout curtains, eye masks, white noise, or a fan to block out distractions.
Final Thoughts: Protect Your Sleep, Protect Your Brain
Quality sleep is about more than avoiding fatigue. It supports brain health, protects against age-related decline, and helps you age with vitality. By making small, consistent changes—like adjusting your evening meals, setting aside screens, or trying restorative yoga—you’ll not only improve how you feel tomorrow but also support your long-term memory and cognitive health.
Start tonight: choose one of these tips and commit to building it into your bedtime routine. Your brain—and your future self—will thank you!
