Sleep is important for many aspects of our health and wellbeing. When we sleep our bodies and our minds are given the ability to slow down and repair itself. Eating healthy and exercising regularly help your brain function at its highest level and can help slow the progression of Alzheimer’s. A recent study at John Hopkins School of Public Health recently found that older adults (70-years-old or older) who slept short periods of time had higher levels of a brain plaque that has been linked to Alzheimer’s.
The study isn’t saying that if you don’t get good sleep that you’re going to develop Alzheimer’s, but it does appear to indicate a link between restless nights and its progression.
Adam Spira, PhD, a researcher in the study was quoted as saying, “These findings are important in part because sleep disturbances can be treated in older people. To the degree that poor sleep promotes the development of Alzheimer’s disease, treatments for poor sleep or efforts to maintain healthy sleep patterns may help prevent or slow the progression of Alzheimer disease,”
While sleep may not stop Alzheimer’s, seeing the connection between “poor sleep and increased amyloid in the brain is a sign of Alzheimer’s disease.” The study will move forward and try to determine whether addressing and correcting poor sleep habits may reduce the incidence of Alzheimer’s.
What can you do to get a good night’s sleep? Here are some tips:
• Get some exercise every day. Taking a walk, working in the garden or even doing housework – anything that can get your heart rate elevated – is good for both body and mind. Exercise can also lead to a better night’s sleep.
• Keep caffeine and alcohol intake at a minimum. Caffeine, while a great pick-me-up in the morning will disrupt sleep if you drink it later in the day or in the evening. Alcohol may make you sleepy but will likely lead to wakeful periods in the middle of the night.
• Get into a bedtime routine that involves yawning, stretching and simple relaxation. Take about a half an hour to 45-minutes prior to bedtime and practice relaxation techniques. Did you know that yawning and stretching can also lead to a better night’s sleep? It can. Try this. Fake a yawn and while you’re doing that reach your arms above your head for a stretch. If you do this three more times, you will likely trigger a real yawn and a deep muscle stretch and this will help to relax you and lead to a better night’s rest.
• Make certain your bedroom is restful. Keep the room dark and cool. Keep electronics, televisions and radios out of the room or turned off when you’re falling asleep. If you feel you need noise to get a good night’s rest, try a sleep machine.
• Take a warm bath or a warm shower as part of your bedtime ritual. Once you’ve begun your bedtime ritual resist the urge to watch television, walk the dog, or raid the refrigerator. Get yourself into a mindset of “this ritual is leading toward a more relaxing sleep.”
Whether you can slow or stop the progression of Alzheimer’s with a good night’s slumber, getting a restful sleep will benefit your body in many ways; do what you can to make certain you’re making the most of the night time hours.