Get Deep Sleep To Prevent Alzheimer’s Disease

It is not news that getting a proper night’s sleep can rejuvenate the mind, but deep sleep may boost the brain another way by protecting you against Alzheimer’s disease. Research has established a link between poor sleep and a higher risk of accumulating beta-amyloid protein plaque in the brain, increasing the likelihood of Alzheimer’s disease. This highlights the importance of practicing good sleep habits.

Good sleep is essential for brain health (poor sleep might lead to more serious consequences than feeling tired and cranky). Not getting enough deep sleep over time may allow the toxins (beta-amyloid) linked to Alzheimer’s disease to build up and damage the brain. This toxin is known for accumulating in brains as people age, and the brains of Alzheimer’s disease patients have even more beta-amyloid than other people.  Not getting plenty of quality sleep doesn’t mean you’re going to develop Alzheimer’s disease. But research do suggest that sleep and giving your brain the chance to rest each day may help keep the beta-amyloid plaques in the brain to a minimum. Not to mention, being well-rested prepares you to take on the day by making it easier to pay attention and concentrate throughout the day.

Here’s what you can do to improve sleep to reduce your risk of Alzheimer’s:

Establish a sleep routine and maintain it– Go to bed and wake up at the same time every day, even on weekends, which helps regulate your body’s internal clock. Sticking to a proper sleep schedule is one of the most effective ways to improve your sleep. Here’s what you can do to maintain regular wake and sleep times:

1. Have an early dinner (around 6 or 7 pm), which will make you feel ready to sleep. Do not eat too close to bedtime.
2. There should be minimal distractions from sleep in order to fall asleep faster. Turn your phone on airplane mode and switch off the television before lying down to fall asleep.
3. As you adjust to your new sleep schedule, it is best to use an alarm at first (for a week or so), so that you wake up at your chosen morning time. But do not become reliant on an alarm. It is best to wake up naturally, which eventually will happen (over time you’ll be able to wake up at around the same time every morning without an alarm).
4. Avoid afternoon naps, as napping too long could make it difficult to fall asleep at bedtime. Short naps no longer than 20 minutes at a time are okay though, which can help refresh the brain.

Limit light exposure– Being exposed to light in the evening impedes sleep quality. We are referring to being exposed to sleep-harming light through electronics such as smartphones and television. Try to stay away from your smart devices and / or TV before bed. Stay away from them for the entire evening if you are really serious about improving the quality of your sleep. Exposure to any form of light (for example, house lights) in the evening may hinder sleep quality.

Meditate before bed– Creating a relaxing bedtime ritual, such as reading a book, listening to soothing music, taking a warm bath, or simply meditating before sleep will increase your chances of falling asleep faster. Even a short meditation for about 10 minutes before bed can benefit you.

If your loved one is suffering from Alzheimer’s or another form of dementia, going for an Anthem assisted living facility might be a great idea. Assisted living facilities encourage residents to practice good sleep habits, among other lifestyle choices to ensure well-being of residents.

Contact Anthem Seniors at 602.909.9550.