Quality Sleep Can Lower Your Dementia Risk

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Over the past week, I have begun posting a series articles based on a brain health class I am taking from a local college. The articles all have the blue image of a brain at the top, to make it easy for people to read them all. The first article explained that the average American has a 40% risk of developing some form of dementia, including Alzheimers Disease, if they live to be 90. Even at age 80, we have a 10% chance of developing dementia. However, there are steps you can take to reduce your risk. You may also want to read the posts I have written on how the MIND Diet and certain exercises can cut your risk. Maintaining a healthy brain requires a variety of approaches. One important factor is getting enough sleep. Yes, you can sleep your way to a lower dementia risk! According to Dr. Bryce Mander, a researcher at the University of California in Irvine, sleep is absolutely essential to the encoding (formation), consolidation and recall of memories. Two-thirds of people with Alzheimer's Disease have a history of sleep problems, usually either insomnia or sleep apnea. The good news is researchers have discovered that medical interventions, such as using a CPAP machine for apnea, can reduce your risk of developing dementia, including Alzheimer's. It is important you discuss any sleep problems you are having with your family physician. These Lifestyle Changes Can Make a Big Difference: Establish a consistent sleep and wake time and stick to it, or within 2 hours, every day. Plan to sleep between 7 and 9 hours a night. (Too much sleep can be an indication of other health problems). Spend the last half-hour of your day before bedtime in relaxing activities such as a bath, reading, or meditation. Turn off electronic devices at least 30 minutes before bedtime. Do not get in the habit of watching TV or playing on your computer in bed. Have dim lights in the evening. Bright lights suppress your melatonin. Avoid the blue and green light from electronic devices. Choose night lights in orange and yellow tones. Keep your bedroom cool, but not freezing. What you eat and drink matters. No large meals too close to bedtime. No caffeine after 3:00 p.m. No alcoholic beverages in the evening. They can cause poor sleep quality. You may fall asleep quickly, but will wake up after the alcohol wears off and have trouble falling back asleep. Quality sleep, a healthy diet, and a variety of exercises can go a long way towards reducing your risk of dementia. In the coming months, I will continue to share what I learn from my brain health class. (This is part of a series of classes I will be posting about once a week, based on a college class I am taking on brain health. The information has been very illuminating for me, and I hope to share it with my friends.)