Bedtime Habits to Prevent Alzheimer’s and Dementia

Our habits – whether we exercise, eat well, or get enough sleep – play an important role in preventing health problems. Particularly Syria’s correct habits can affect our brain health positively, which can reduce the risk of our situation, such as dementia and Alzheimer’s (a form of dementia). Let’s take a look that we can keep our brain in the upstairs – and can avoid.

How sleep promotes brain health

The correct evening routines help to relax our brains and bodies, thus allowing us to get proper sleep.

According to Dr. Chelsea Rohsib, a neuro scientist, sleep expert, and head of sleep in the vesper, “a permanent, good quality of sleep is essential to maintain mental health and prevent neurodegery. This is because sleep does not meet many biological functions.”

“The brain uses sleep to clear metabolic waste products through the glamorous system,” says Dr. Kimberly Advoco, a certified neurologist and medical director from the board of the neuro. Sleep barriers can also damage memory stability in the brain and sales and tissue repairs. Over time, it can be helpful in the decline.

5 dietary and lifestyle choices to avoid after 5 pm

Here are the biggest culprits for the restless night.

Poor sleep hygiene

According to the National Heart, Lung and Blood Institute, adults should make the purpose of seven to nine hours of sleep every night. People who sleep less than seven hours per night can face more health problems than those who regularly sleep for seven hours or more.

Unfortunately, some of the evening habits can be harmful to our sleep. Rohrichib says they can include using screens before going to bed, having a contradictory schedule of sleep, sleeping environment (very noise, very hot, too light), and daily stress to bed.

Vintage

Many of us arrive for a night cap, but it is wise to think twice before putting this glass. Although alcohol can allow us to sleep faster, it affects high quality, restoration sleep needs our body. According to Rohrichib, it can cause repeated awareness and a journey to the bathroom.

I study 2024 Sleep It has been found that the use of alcohol before bed has reduced the amount of Sleep (sharp eye movements). This sleep phase, in which dreams have to be, plays an important role in memory stability and cognition.

Caffeine

Many of us drink caffeined drinks at the beginning of the day to improve vigilance and attention. However, catching a cup of coffee very close at bedtime can cause destruction in our sleep. “Caffeine prevents chemicals called adenosine that promotes sleep,” says Adoko. This can make it difficult to fall or sleep, which makes us abusive and still left.

Adenosine plays an important role in academic health. I according to a study of 2023 NeurophromocologyIt regulates chemical learning, cognition, cycle for sleep, and neuromodulation, all affected in Alzheimer’s and dementia.

Rohrheeb advised, “Avoid caffeine and other motivations within six hours of your bedtime. Individual tolerance levels will be different, so listen to your body when your ideal caffeine cut off time.

Fatty and/or spicy foods

Never eat burgers before bed and immediately regret it? Our favorite pleasures may be satisfactory at that moment, but if they eat very close at bedtime, they can get our sleep.

“Eating foods that are too heavy, fat or spicy, can lead to indigestion and irritation,” says Rohribaib.

The relationship between sleep disruption and chronic irritation, also known as gastophosphazel reflux (GERD), is a two -way street. GERD can disrupt our sleep, while lack of sleep can increase GERD, resulting in a vicious cycle.

High glycemic foods

The Glycemic Index (GI) of the food predicts how quickly its carbohydrates will be digested and absorbed in the blood flow. Highg foods (white bread, white rice, sugar drinks) are more likely to digest rapidly and cause blood sugar in the blood. Low G Foods (leaves vegetables, whole grains, beans) are slowly digested, which has a less clear effect on blood sugar.

“Blood sugar causes a rapid rise in blood sugar, after which an accident,” said Rohrichib, who says, “(which) can cause awareness due to mid -sleep hypoglycemia.”

Lifestyle positive habits for mental health

According to Adoko, supporting our mental health before going to bed begins with the adoption of “Evening air below the nervous system that is calm”. This allows us to leave our daily worries and stress so that we can ease comfortable and comfortable sleep. Advoc recommends dim light, engage in some lighting, considering deep breathing or following it, and/or reading a physical book.

Instead of alcohol or caffeine, Rohrichib recommends mixing with herbs or enjoying herbs. These drinks can still meet the need to drink at bedtime without compromising our sleep architecture.

What we eat is also important. Rohrichib says high fiber, high -protein foods can keep our blood sugar stable overnight, which can reduce the risk of hypoglycemia. It is also important to keep it light and avoid eating too much. In addition, we eat all day we eat play a role in our overall health. A balanced diet can help prevent many health problems, including Alzheimer’s and dementia.

In addition, Rohrichib recommends adding the following in our day:

• Daily exercise: Not only regular physical activity benefits our body, but it also has a profound effect on our brain. Physically dynamic adults are less likely to decrease academic than physically inactive. About 150 150 minutes of moderate intensity exercise each week. Take care to avoid exercise very closely at bedtime, though, it can also be difficult to fall or sleep.
• Mental work: Keeping the brain active and challenging can potentially prevent academic disorder. Consider completing crossword puzzles, reading, playing, playing, or engaging in creative hobbies (crooking, painting, writing).
• Regular Socialism: According to the Alzheimer’s Society, social isolation can increase the risk of development of dementia. It is important to maintain auxiliary contacts with loved ones and our communities. Call a friend, attend a yoga class, or join a local group for your favorite hobby.

Key path

• Get enough sleep to prevent Alzheimer’s and dementia and maintain a healthy lifestyle as a whole.
• Avoid coffee and other triggers within six hours of bedtime.
• Our bedtime habits can set us comfortably or for an anxious sleep night, which can then affect the health of our brain.