man sleeping peacefully

Your brain is like a supercomputer that sorts and saves everything you learn every day. Sleep is like a restart for your brain. Just like restarting a computer helps it run better, sleep helps your brain rest, reset, and get ready for the next day. Good sleep helps you remember things, focus better, and keep your feelings steady. It also helps prevent brain problems. Getting enough sleep is one of the best things you can do to keep your brain healthy and working well.

Sleeping well:

  • Helps you to feel and look your best
  • Improves memory and thinking
  • Boosts mood
  • Increases focus
  • Reduces stress
  • Supports overall brain and body health
  • Protects against brain diseases,
    like Alzheimer’s disease and dementia
man sleeping peacefully

Your brain is like a supercomputer that sorts and saves everything you learn every day. Sleep is like a restart for your brain. Just like restarting a computer helps it run better, sleep helps your brain rest, reset, and get ready for the next day. Good sleep helps you remember things, focus better, and keep your feelings steady. It also helps prevent brain problems. Getting enough sleep is one of the best things you can do to keep your brain healthy and working well.

Sleeping well:

  • Helps you to feel and look your best
  • Improves memory and thinking
  • Boosts mood
  • Increases focus
  • Reduces stress
  • Supports overall brain and body health
  • Protects against brain diseases, like Alzheimer’s disease and dementia

EXPERTS SUGGEST:

Older adults — seven to eight hours of sleep each night

Adults — seven to nine hours of sleep each night

man lying on his side in bed sleeping peacefully

Getting a good night’s sleep can be harder as we get older. Some people find it harder to fall asleep, while others wake up more often during the night or wake up earlier in the morning. Health problems, like pain, arthritis, or needing to go to the bathroom often can interrupt sleep. Some medicines can also make it harder to sleep. But there are ways to improve sleep.

Tips for Better Sleep

Create a Calm Sleep Environment

Make your bedroom as quiet, dark, and cool as possible.

Avoid Caffeine and Alcohol Before Bed

Drinking coffee, tea, or alcohol in the evening can make it harder to sleep.

Stay Active During the Day

Regular exercise can help you sleep better but avoid exercising close to bedtime.

Limit Naps

If you need to nap during the day, try to keep it short (20-30 minutes) and not too late in the afternoon.

Relax Before Bed (without screens)

Spend some time relaxing before bed. Avoid watching TV, using phones, or computers at least an hour before bed.

Eat Light Before Bed

Avoid large or heavy meals close to bedtime. If you are hungry before bed, eat a light snack, such as low-sugar cereal, yogurt, or warm milk.

Make Your Bed Comfortable

A good bed can make a big difference in how well you sleep.

Sleep Disorders

If you are having a lot of trouble falling asleep, staying asleep, or getting good quality sleep, you may have a sleep disorder. Sleep disorders can make you feel tired during the day and affect your mood, memory, and overall health.

woman using a CPAP machine at night

Obstructive Sleep Apnea

Obstructive sleep apnea is when your breathing stops for short times while you sleep. This can make you wake up many times at night without knowing it, leading to poor sleep. Loud snoring is a common sign. Using a CPAP machine, which helps keep your airways open, can improve brain health and slow down memory problems.

man sitting on edge of bed still asleep

REM Sleep Behavioral Disorder

REM Sleep Behavioral Disorder is when people act out their dreams while sleeping. This can happen with Lewy body dementia. It can be treated with medicines you can buy without a prescription, like melatonin.

legs of a woman moving in bed

Restless Legs Syndrome

Restless Legs Syndrome (RLS) is a feeling of needing to move your legs, usually at night. It can make it hard to fall or stay asleep.

woman sitting up in bed and putting her hand to her head

Insomnia

Insomnia is when you have trouble falling or staying asleep. You may wake up often during the night or wake up too early and not be able to go back to sleep.

SOME THINGS YOU CAN TRY

  • Set an alarm to wake up at the same time every morning.

  • Exercise and get some sun during the day.

  • Make your bed as comfortable as possible.

  • Add blackout curtains to block out light in your bedroom.

  • Play ‘white noise’ or other sound app while you sleep.

  • Eat dinner earlier and avoid eating in bed.

  • Avoid drinking liquids an hour before bed and go to the bathroom right before sleep.

  • Listen to a guided meditation, read a book, or take a warm bath before bed.

  • Schedule an appointment with your primary care doctor to talk about sleep problems.

  • Schedule an appointment with a sleep specialist or sleep cognitive-behavioral therapist if you are having sleep problems.

Helpful Resources

SLEEP TRACKING APPS
SOUNDSCAPES & WHITE NOISE

GUIDED MEDITATIONS