Research shows that lack of sleep leads to cognitive decline and memory loss. The good news is that scientists have found that healthy sleep cycles clear out toxins from the brain and can prevent diseases related to cognitive decline.
When it comes to healthy sleep habits, it’s all about routine and getting into a rhythm. Board certified sleep physicians recommend following a series of common-sense, healthy sleep habits to promote better sleep.
Here are some suggestions to help you get a good night’s rest:
- Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
- Set a bedtime that is early enough for you to get at least 7 hours of sleep.
- Don’t go to bed unless you are sleepy.
- If you don’t fall asleep after 20 minutes, get out of bed.
- Establish relaxing bedtime rituals.
- Use your bed only for sleep and sex.
- Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
- Limit exposure to light in the evenings.
- Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
- Exercise regularly and maintain a healthy diet.
- Avoid consuming caffeine in the late afternoon or evening.
- Avoid consuming alcohol before bedtime.
- Reduce your fluid intake before bedtime.