Sign up for CNN’s Sleep, But Better newsletter series for helpful tips on improving your sleep. Prioritizing your sleep is crucial, as a recent study suggests that insufficient time spent in deep sleep stages like slow-wave and REM sleep may accelerate the decline of brain regions associated with Alzheimer’s disease.
Lead study author Gawon Cho, a postdoctoral associate at the Yale School of Medicine, revealed that deficits in slow-wave and REM sleep can lead to a reduction in the volume of the inferior parietal region of the brain. This area plays a role in processing sensory and visuospatial information, making it susceptible to neurodegeneration in the early stages of Alzheimer’s.
Dr. Richard Issacson, a preventive neurologist, supported these findings based on his clinical experience with Alzheimer’s patients. He emphasized the importance of deep sleep for brain health, as it helps eliminate toxins and enhance cognitive function.
Quality deep and REM sleep are essential for overall well-being, with adults requiring around seven to eight hours of sleep per night. However, many Americans fail to meet this target, increasing their risk of cognitive decline.
To improve deep sleep, experts recommend getting adequate rest and allowing sufficient time for both deep and REM sleep cycles. Maintaining good sleep habits can not only enhance brain health but also contribute to a longer life expectancy.
A recent study revealed that to have good sleep quality, you should not wake up during the night or struggle to fall asleep more than twice a week. You should also feel well-rested upon waking at least five days a week, without relying on sleep medications for a restful night. But there’s no need to despair as you can enhance your sleep by practicing good “sleep hygiene”. It’s essential to maintain a consistent bedtime and wake-up time, even on weekends and holidays.
Creating an optimal sleeping environment, such as keeping the room cool and dark, and minimizing noise can also improve your sleep quality. Avoiding alcohol before bed is crucial since it may disrupt your sleep pattern once the alcohol is metabolized by your liver. Establishing a bedtime routine that excludes blue light exposure and distractions an hour before sleep can aid in relaxation. Activities like meditation, yoga, or warm baths can help you unwind.
Improving your sleep quality requires individual effort, as there isn’t a one-size-fits-all solution. By consciously taking steps to enhance your sleep, you can experience better rest. Stay motivated with weekly insights on well-being by subscribing to CNN’s Life, But Better newsletter. Visit CNN.com to access more CNN news and newsletters by creating an account.
