Sleep Hygeine

Just like brushing your teeth or washing your hands, sleep hygiene is a routine that helps keep you healthy. Good sleep habits help your brain work its best and may even lower your risk of memory problems as you get older.

Here are some tips for better sleep:

• Turn off all electronic devices at least an hour before bed.
• Charge your phone or tablet in another room. Use a simple alarm clock instead.
• Keep naps short—no more than 30 minutes.
• Avoid caffeine, alcohol, and nicotine in the hours before bedtime.
• Exercise during the day, but not right before bed (unless you know it doesn’t affect you).
• Skip heavy or rich foods late at night.
• Get outside each day for natural light.
• Relax before bed—try a bath, a book, or gentle stretches. Wrap up at least an hour before sleep.
• Make a bedtime routine so your body knows it’s time to rest.
• Avoid stressful or upsetting talks before bed.
• Use a good mattress and comfy pillows.
• Keep your bedroom cool—between 60 and 67 degrees.

References: 

• Shenker JI, Singh G. Sleep and Dementia. Mo Med. 2017;114(4):311-315. https://pmc.ncbi.nlm.nih.gov/articles/PMC6140093

• Zoltan Ungvari, Fekete M, Lehoczki A, et al. Sleep disorders increase the risk of dementia, Alzheimer’s disease, and cognitive decline: a meta-analysis. GeroScience. Published online April 11, 2025. https://doi.org/10.1007/s11357-025-01637-2

References

• Suni E. Sleep Diary: How and Why You Should Keep One. Sleep Foundation. Published February 25, 2021. https://www.sleepfoundation.org/sleep-diary
• Kristbergsdottir H, Schmitz L, Arnardottir ES, Islind AS. Evaluating User Compliance in Mobile Health Apps: Insights from a 90-Day Study Using a Digital Sleep Diary. Diagnostics. 2023;13(18):2883:

  https://doi.org/10.3390/diagnostics13182883