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- Getting adequate sleep can help support brain health over time.
- Simple changes to your sleep routine may also benefit cognitive health.
- A consistent sleep schedule, stress-management techniques and other habits can support both sleep quality and brain health.
Getting adequate sleep affects more than just energy levels—research suggests it also plays a major role in memory, cognition, and long-term brain health. In fact, one recent study found that middle-aged adults who got fewer than six hours of shuteye per night had a 30% increased risk of developing dementia.
The good news? You don’t need to make drastic changes to get proper rest and support brain health. Simple adjustments to your routine can make a big difference. Here are nine expert-backed tips to get you started.
1. Keep a Consistent Sleep Schedule
To protect your brain, the fundamentals matter more than the hacks, said Michael J. Breus, PhD, a double-board-certified clinical psychologist, sleep specialist, and founder of The Sleep Doctor. One of the most important basic habits is maintaining a consistent sleep schedule.
Research suggests that going to sleep and waking up at around the same time each day can improve sleep quality, sleep duration, and daytime brain function. It may also reduce the risk of sleep-related cognitive impairments, such as poor concentration and focus.
“Consistency is a key feature of sleep,” Matthew Scharf, MD, PhD, a sleep medicine specialist and board-certified neurologist at Hackensack Meridian Health in New Jersey, told Health. When establishing a sleep schedule, aim for at least seven hours of sleep each night to support optimal brain health.
2. Prioritize Morning Light
To help improve sleep—and, in turn, support brain health—try to expose yourself to at least 30 minutes of sunlight before 10 a.m. Natural light helps regulate your circadian rhythm—aka, your body’s internal clock that governs sleep-wake cycles and the production of hormones like melatonin. A well-regulated circadian rhythm may help you fall asleep more easily and improve sleep quality, and may also boost mood, energy levels, and alertness throughout the day.
If it’s winter or you live in an area with limited sunlight, consider using a lightbox, an artificial light designed to mimic natural sunlight.
3. Avoid Alcohol, Caffeine, and Late-Night Meals
Meal timing is another lifestyle factor to consider when trying to improve sleep, according to Sharon Brangman, MD, a geriatrician and trustee of the McKnight Brain Research Foundation. Because heavy meals can cause sleep-disrupting indigestion, she suggests cutting them off at least two to three hours before bedtime.
It’s also best to avoid caffeine and alcohol in the hours leading up to bed, she said. Caffeine is a stimulant that can make it harder to fall asleep, while alcohol, despite its initial relaxing effects, can disrupt sleep later in the night. Because caffeine can linger in your system for over six hours, people who are particularly sensitive to it may benefit from having their last cup of coffee or tea by noon.
If you’re hungry before bed, consider snacks that may promote relaxation, such as almonds or tart cherry juice.
4. Limit Screen Time
It’s tempting to scroll on your phone before bed, but the blue light emitted by screens can stimulate the brain and suppress melatonin production, making it harder to fall asleep. Some research has also found that excessive screen time among older adults may be associated with an increased risk of cognitive decline. For these reasons, Breus recommends avoiding screens for at least 30 to 60 minutes before bedtime.
To make this easier, consider leaving your phone in another room at night. You can also set time limits on certain apps to prevent scrolling and avoid working on your computer at night, Brangman suggested. If you do plan to watch TV before bed, opt for something relaxing.
5. Get Daily Exercise
Daily physical activity is important for both sleep and brain health, said Ejaz Shamim, MD, a neurologist at Kaiser Permanente in Maryland. Exercise increases blood flow to the brain and supports neuroplasticity, the brain’s ability to form new connections and repair itself. Even moderate activities such as walking or cycling may have a positive effect on sleep onset, quality, and duration.
Experts generally recommend getting at least 30 minutes of moderate-intensity physical activity most days of the week. However, avoid working out too close to bedtime—it can elevate heart rate and body temperature, potentially making it harder to fall and stay asleep.
6. Focus on Managing Stress
Stress can leave you tossing and turning for hours and may also increase the risk of anxiety and depression down the line, both of which can contribute to long-term sleep and cognitive problems. Some studies suggest that depression, in particular, is associated with an increased risk of dementia in some adults.
As such, “stress management is also a part of sleep care,” Shamim said.
To help prepare your body for sleep, experts recommend activities such as stretching, yoga, meditation, prayer, taking a warm shower or bath, reading, or listening to relaxing music.
7. Set Up an Ideal Sleep Environment
For optimal rest, most experts suggest keeping your room dark, quiet, and cool. To block out light, consider using blackout curtains or a sleep mask. As for temperature, aim to keep your room between 68 and 77 degrees Fahrenheit.
8. Don't Rely on Sleep Aids
Taking over-the-counter sleep aids can be tempting, but try not to rely on them. While products like Tylenol PM or Zzzquil can get your sleep back on track after travel or a few restless nights, regular use may cover up underlying issues that could require medical treatment.
Melatonin is also a popular natural sleep aid, but while it’s generally considered safe for short-term use, few studies have looked at its long-term effects on the brain.
In general, it’s best to talk to your doctor before using sleep aids for extended periods.
9. Don’t Ignore Persistent Sleep Problems
“If your sleep problem is persistent, disruptive, or just not responding to the basics, it may be time to bring in a sleep specialist,” Breus said. Some specific signs to look for include loud snoring, gasping for air during sleep, or falling asleep while driving or at random times during the day, Brangman added.
Your doctor may recommend a sleep study to diagnose conditions like sleep apnea or movement disorders and may suggest treatments such as a CPAP machine for sleep apnea or cognitive behavioral therapy for insomnia.
“Sleep is a fundamental part of our overall wellbeing and brain health,” Scharf said. No matter how mild, it’s crucial for everyday well-being and long-term cognition to speak to a doctor about any persistent sleep issues.
