You can make specific changes to your lifestyle and diet to help protect your brain’s health.
Getting enough sleep is incredibly beneficial for overall health. It can improve mood, help lose weight, and reduce the risk of developing physical illnesses like diabetes and hypertension.
But did you know why sleep is so crucial to your brain’s health? Research in the past decade has shown that the brain’s waste system is designed to flush out toxins while you sleep. This means getting a good night’s sleep is crucial for physical health, cognitive function, and mental well-being.
The brain stores memories and experiences that you rely on to function independently on a daily basis. Recalling people’s names and places and problem-solving are often taken for granted until simple tasks become more challenging.
The brain’s natural ability to perform everyday functions slows down with aging. That’s why it’s best to protect the brain while it performs well rather than waiting for signs of deterioration.
During deep sleep, the brain’s glymphatic system clears toxins, such as beta-amyloid, a harmful protein associated with Alzheimer’s disease.
Studies show a strong connection between chronic sleep deprivation and the onset of dementia, including Alzheimer’s disease. Today, an increasing number of people are being diagnosed with Alzheimer’s disease at a younger age.
No one can pinpoint precisely when mental decline begins, and it’s different for everyone. However, since there is a strong connection between mental degenerative diseases and a lack of sleep, the Glymphatic System mustn’t be interrupted during the night.
If you struggle to fall or stay asleep, you can adopt six lifestyle changes and habits to improve your sleep quality and increase the likelihood of maintaining a healthy brain.
Sweat often
Exercising a few hours before bedtime can improve sleep quality and help you fall asleep faster.
Develop a daily mindset for better sleep
Meditation and deep breathing exercises, such as the 8-count breath, can help you relax. If you need help getting started, try using an app like Headspace or Insight Timer. Use a journal or notepad to keep track of persistent thoughts and tasks you must complete by the end of the week. This allows you to put them to rest until the following day. You can also try using essential oils, such as lavender and patchouli.
Set a sleep routine
Getting extra sleep on weekends may seem like a good idea to recover from a hectic week, but there is no scientific evidence that it can make a significant difference. Instead, sticking to a consistent sleep schedule is better by maintaining a regular bedtime and wake-up time.
Consider having foods for dinner and evening snacks that promote better sleep quality
These foods are natural sources of tryptophan, which can help you relax and fall asleep.
- Sweet potato
- Bananas and tart cherries
- Dairy milk
- Nutmeg
- Nuts (almonds, walnuts, pistachios)
- Salmon
- Chicken
- Whole grains (oatmeal and barley)
Avoid eating these foods at night; they can keep you awake or interrupt your sleep
- Added sugars
- Alcohol
- Caffeine (coffee, chocolate, and caffeinated teas)
- High-fat and spicy meals
Switch off electronics at night
The blue light emitted by screens in electronic devices can affect melatonin levels, making it harder to fall asleep at night. Avoid using electronic devices 30 minutes before bed for better sleep.
In conclusion, your bones, muscles, and brain functions decline as you age. That’s why taking care of your brain just as much as you take care of your body is essential. Just like you consciously exercise and eat healthy to maintain physical health, prioritizing quality sleep is equally important.
Getting enough quality sleep helps the brain flush toxins and support proper functioning. So, to ensure a healthy and strong brain for the future, start prioritizing quality sleep today.
Reference: Nutritious Life Studio – Nutritional Psychiatry – Nutrition for Better Sleep