Sleep is a crucial part of your overall health. It impacts so many aspects of your wellbeing. This is especially true when it comes to the health of your brain. Ensuring you get enough quality sleep every night is vital for your memory, attention, executive functioning, and more. And as you age, maintaining your brain health may become more of a priority—but getting good sleep may become harder due to a number of factors, including hormonal changes. Luckily, there are a few steps you can take to improve your sleep over 40 and give your brain a boost.
To discover a few of the best nighttime habits for better sleep and a sharper brain, we spoke to health expert Omaira Ferreira FDN-P, HHP. She told us that establishing a consistent sleep schedule, practicing a relaxing bedtime routine, and limiting screentime before bed are all great steps to take. Read on to learn more about the benefits of each.
1. Establish a consistent sleep schedule
One of the first steps towards better sleep is getting serious about your sleep schedule. "Go to bed and wake up at the same time every day, even on weekends," Ferreria instructs. "A regular sleep schedule helps regulate your body's internal clock, promoting better sleep quality and cognitive function."
Not only can sticking to a consistent bedtime and wake-up time help you sleep better and improve your cognitive function, but it may also lead to healthier body composition and a lower risk of heart disease. The more you know!
2. Practice a relaxing bedtime routine
Committing to going to bed at the same time every night is one thing, but actually being able to fall asleep once you're in bed is another. To improve your chances of falling asleep faster, Ferreira recommends implementing a relaxing bedtime routine to help you wind down.
"Engage in relaxing activities before bed to help your mind and body wind down," she says. "This can include taking a warm bath, practicing relaxation techniques (such as deep breathing or progressive muscle relaxation), or listening to calming music."
3. Limit screentime
We love watching Netflix in bed just as much as the next person, but unfortunately, doing this right before bedtime can take a toll on your ability to sleep and, in turn, your brain health. There are many reasons to limit your screentime (or maybe even do a digital detox!) for your overall health, and improved sleep is just one of them.
"Avoid using electronic devices (such as smartphones, tablets, or laptops) at least an hour before bed," Ferreira instructs. "The blue light emitted by these devices can interfere with your sleep-wake cycle and disrupt your ability to fall asleep." Try reading a book instead, which could help you relax.
The bottom line
Ultimately, speaking to a doctor to come up with a personalized plan that fits your needs is always the best way to go if you're concerned about any area of your health. But if you want a sharper brain, making your sleep habits a priority is one of the best steps to take. By implementing these habits into your nightly routine, you'll be making strides towards better sleep and, in turn, better brain health.
