It’s a common belief that keeping your brain active with puzzles or word games can help reduce the risk of dementia. However, Dr. Michael Mosley explains that one of the most effective ways to protect against dementia as you age is by ensuring you get a good night’s sleep. It has been found that deep sleep helps the body carry out essential repairs and flush out toxins linked with Alzheimer’s disease. Recent research has shown that even a small reduction in deep sleep can significantly increase the risk of dementia, which is concerning given that sleep quality naturally declines as we age. As someone who has struggled with insomnia for a long time, Dr. Michael Mosley has dedicated years to studying sleep, and has combined his findings into a simple, science-based four-week plan for better sleep. In this article, he outlines the final crucial stages of the plan and explains how a good night’s sleep is crucial in reducing the risk of dementia.
Deep Sleep:
It’s crucial to experience deep sleep within an hour of falling asleep. This stage plays a key role in sorting out memories and eliminating unnecessary ones. Deep sleep is also the period when the brain clears out toxic proteins associated with Alzheimer’s disease. Insufficient deep sleep can lead to memory deterioration and a higher risk of dementia. Boosting deep sleep can help lower the risk of dementia and slow down the disease’s progression. Dr. Mosley shares various tips to improve sleep quality, such as staying mentally and physically active during the day, creating a cool and dark sleep environment, limiting screen time before bed, having a warm shower an hour before bed, and consuming a high-fiber, high-protein Mediterranean diet. Establishing and sticking to a regular sleep schedule, irrespective of weekends, is identified as the most crucial change to maximize the chance of getting more deep sleep. Dr. Mosley also suggests incorporating bedtime restriction therapy to enhance sleep efficiency and avoiding long weekend lie-ins that can disrupt the body’s natural rhythms. Maintaining mental health and boosting the microbiome through diet and exposure to natural light are additional strategies for better sleep. It is suggested to refrain from using smartphones before bed to improve sleep quality. Furthermore, ensuring sufficient sleep is emphasized for a stronger immune system and the prevention of infections. Managing stress and a relaxed mindset are encouraged to alleviate worries that may interfere with sleep. Lastly, the article discusses the use of melatonin and the impact of its reduced production in aging. Scientific research indicates that a controlled-release melatonin supplement can aid older adults in managing insomnia. Nevertheless, caution is advised when purchasing melatonin supplements online due to uncertainties about product quality.
