Page 24 - The Brain Health Guide

THE BRAIN HEALTH GUIDE THE BRAIN HEALTH GUIDE
uncomfortable sleep-and-wake cycle for people of any age, but
it is especially difficult for older adults. Fortunately, many of the
common factors that contribute to poor sleep can be addressed
and treated.

When you take these steps during the day to improve your sleep,
you’re moving in the right direction toward a healthier life.

• Get quality and consistent amounts of sleep
every day. Try going to bed and waking up at the same
time each day to train your body when to sleep.
• Eat a healthy, well-balanced diet and drink
plenty of water. Don’t eat a big meal right before
bedtime, and don’t skip dinner so you go to bed hungry.

• Exercise regularly. If you exercise regularly, at least
four times a week, research has shown you may be able
to add an hour or more a night to your usual night’s
sleep.

• Find structured ways to relax. Yoga is a good
example.

• Maintain a balanced schedule at work and
home. When you keep your day organized and are able
to accomplish what you need to, it is easier to get to bed
at a reasonable time.

• Resolve stressful circumstances. Less stress will
help your mind to relax at the end of the day.
• Discuss with your doctor what is best for you.

But what can you do to improve your night’s sleep once you’re
under the covers? Plenty! You can tip the scales on the side of

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