Research conducted by the Alzheimer’s Society in 2019 indicates that over 850,000 people were living with dementia in the United Kingdom that year, and globally, more than 55 million people live with dementia, according to the World Health Organization (WHO). According to data from the Centers for Disease Control and Prevention (CDC), in the United States alone, in 2020, as many as 5.8 million people had Alzheimer’s disease. The most common form of dementia is Alzheimer’s disease, which affects millions of people worldwide. Just a few simple changes can make the difference between a good night’s sleep and a night spent tossing and turning.Share on Pinterest Design by Andrew Nguyen.ĭementia is a neurocognitive syndrome that refers to a collection of symptoms related to memory loss and the decline of cognitive function. In addition, if you're taking too long to fall asleep, you should consider evaluating your sleep routine and revising your bedtime habits. This includes phones, computers and tablets.įrequent sleep disturbances and daytime sleepiness can be the most telling signs of poor sleep hygiene.
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Bright light from lamps, cell phone and TV screens can make it difficult to fall asleep, so turn those light off or adjust them when possible. The bedroom should be cool – between 60 and 67 degrees – for optimal sleep. Mattress and pillows should be comfortable. Making sure that the sleep environment is pleasant.When possible, try to avoid emotionally upsetting conversations and activities before attempting to sleep. This could include taking warm shower or bath, reading a book, or light stretches. A regular nightly routine helps the body recognize that it is bedtime. Establishing a regular relaxing bedtime routine.Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle. This is particularly important for individuals who may not venture outside frequently. Ensuring adequate exposure to natural light.When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. Steering clear of food that can be disruptive right before sleep.However, the effect of intense nighttime exercise on sleep differs from person to person, so find out what works best for you. For the best night’s sleep, most people should avoid strenuous workouts close to bedtime. As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality. Exercising to promote good quality sleep.Too much alcohol or alcohol too close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol. And when it comes to alcohol, moderation is key. Avoiding stimulants such as caffeine and nicotine close to bedtime.However, a short nap of 20-30 minutes can help to improve mood, alertness and performance. Napping does not make up for inadequate nighttime sleep. Other good sleep hygiene practices include: However, there are recommendations that can provide guidance on how much sleep you need generally.
Sleep needs vary across ages and are especially impacted by lifestyle and health. One of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed, not too little or too excessive. Everyone, from children to older adults, can benefit from practicing good sleep habits. It can also improve productivity and overall quality of life. Obtaining healthy sleep is important for both physical and mental health. Why is it important to practice good sleep hygiene?
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Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.
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