Prioritize Sleep to Protect Brain Health
I often get questions about sleep, and it is very personal as I have experienced poor nights of sleep (especially during residency)! But sleep isn’t just rest. It is also repair. It’s when your brain clears toxins, consolidates memories, and regulates mood and cognition. Poor sleep is linked to increased risk of dementia, depression, and cardiovascular disease. That’s why prioritizing sleep is one of the most powerful ways to protect brain health as we age.
🛏️ What Is Sleep Hygiene?
Sleep hygiene refers to the habits and environment that support high-quality sleep. It’s not just about what happens at bedtime—it’s about your entire day. Here are foundational tips:
Stick to a consistent sleep schedule, even on weekends
Create a calming bedtime routine (e.g., reading, stretching, warm bath)
Avoid screens and blue light 1–2 hours before bed
Keep your bedroom cool, dark, and quiet
Limit caffeine after noon and alcohol in the evening
Use your bed only for sleep and intimacy
These habits help regulate your circadian rhythm and improve sleep efficiency.
⏰ How Much Sleep Is Optimal?
Most adults need 7–9 hours of sleep per night. Older adults (65+) should aim for 7–8 hours, though sleep may become lighter and more fragmented with age.
To feel more refreshed, try waking at the end of a sleep cycle—roughly every 90 minutes. Sleep calculators or apps can help you time your bedtime accordingly.
📱 Sleep Apps That Support Better Rest
Digital tools can help reinforce healthy sleep habits and track progress. A few standouts:
Sleepio: A CBT-I–based app recommended by the NHS for treating insomnia without medication
Sleep Cycle: Tracks sleep stages and wakes you during light sleep for a gentler morning
Calm or Headspace: Offers guided meditations, sleep stories, and wind-down routines
These apps can support behavior change and help identify patterns that disrupt sleep.
💊 Safe Treatments for Insomnia
If sleep hygiene and behavioral strategies aren’t enough, consider these safer options:
Cognitive Behavioral Therapy for Insomnia (CBT-I): The gold standard for chronic insomnia
Melatonin or ramelteon: May help regulate circadian rhythm with fewer side effects
Low-dose doxepin or dual orexin receptor antagonists: Safer alternatives for older adults
Avoid anticholinergic medications like diphenhydramine (Benadryl), which may impair cognition and increase fall risk
Always consult a clinician before starting any sleep aid—especially in older adults.
🧠 Why Sleep Matters for Brain Health
Sleep supports:
Memory consolidation
Emotional regulation
Glymphatic clearance of neurotoxins
Vascular and metabolic stability
Poor sleep increases risk for Alzheimer’s disease, stroke, and mood disorders. Prioritizing sleep is a cornerstone of cognitive resilience.
Sleep is not a luxury—it’s a brain health essential. By improving sleep hygiene, using digital tools, and avoiding risky medications, you can protect your mind and body for years to come.
📌 Next week: How staying mentally active supports brain health and longevity.
