Better sleep: A brain-healthy habit

In Manitoba, mornings get darker, evenings arrive earlier and the long days of summer disappear quickly. The changing seasons can sometimes make it difficult to maintain our sleep routines. 

Sleep, and getting enough of it, has many benefits which make it worth prioritizing. Most people need at least seven hours of sleep per night and sleep deprivation can significantly impair your memory, mood and brain function. 

While sleep is not formally included as one of the 14 modifiable risk factor for dementia, studies show that poor sleep quality may increase the risk of dementia.

Getting seven or more hours of sleep at night offers immediate worthwhile benefits, like supporting your brain’s memory and ability to concentrate for the next day. Along with increased physical activity, healthy blood pressure and more social connection, getting a good night’s rest is one essential part of protecting your overall brain health.  

Small changes for better sleep

Consistent sleep is one clear way to help protect your brain from cognitive decline and developing dementia.  

Start with these small changes for a better sleep routine: 

• Keep your wake-up time consistent, even on weekends. Your wake time helps anchor the rest of your sleep schedule. 
• Get outside earlier in the day. Spending time outdoors in the morning helps to support your body’s internal circadian rhythm. 
• Cut back on electronic screens before bed. If using your phone is part of your evening routine, move your cut-off back by 20 or 30 minutes instead of trying to ban your phone from the bedroom all at once. 
• Limit naps during the day. If you do nap, aim to keep it around 20 minutes, which can boost your focus, or 90 minutes which allows your brain complete a full sleep cycle. 
• Limit your caffeine intake in the afternoons and alcohol in the evenings. Both caffeine and alcohol can disrupt your sleep later at night.  

Click here for more information on sleep tips for care partners.

If sleep is regularly becoming a problem, mention it to your doctor. If you’re worried about changes in your sleep or are wondering if you’re experiencing typical signs of aging, our First Link® Client Support team is here to help. Contact us through our Dementia Helpline.