We often think of sleep as a time of rest, but for the brain, it’s a period of essential maintenance. While we sleep, our brain clears out toxins, consolidates memories, and regulates emotions—all of which are important for long-term cognitive health. Consistently poor sleep can increase the risk of cognitive decline. Fortunately, there are a number of ways in which you can improve your sleep quality and improve overall brain health.
What are some bedtime habits for better sleep?
Here are five science-backed habits to optimize your nighttime routine:
1. Journaling before bed
Instead of just writing a gratitude list, try a “mental download” journal before bed. Taking five minutes to jot down nagging thoughts, unfinished to-dos, or worries can decrease nighttime rumination and prevent stress from affecting your sleep.
2. Breathing exercises
Breathing exercises can help with relaxation. The cyclic sigh—a deep inhale through the nose, a quick top-off inhale, and a long, controlled exhale—quickly calms the nervous system. It activates the parasympathetic nervous system (the “rest and digest” mode), which might make it easier to fall asleep.
3. Reduced light exposure
Avoiding blue light is common advice, but a proactive approach involves exposing yourself to dim, warm light (like candlelight or Himalayan salt lamps) about an hour before bed. This signals to your brain that it’s time to wind down, naturally boosting melatonin production.
4. Consistent sleeping schedule
A regular bedtime and wake-up schedule stabilizes your circadian rhythm, leading to better sleep quality. However, if you wake up gasping for air or snore loudly, you may have obstructive sleep apnea (OSA), which can limit time spent in deep sleep. Treating OSA is vital for brain health.
5. Mindful body scans
Traditional body scans aid relaxation, but directing attention specifically to your hands and feet reduces overactivity in the brain’s default mode network, which is responsible for mind-wandering. This shift helps transition your brain from problem-solving mode to sleep mode.
Do daytime naps help?
Napping can enhance memory, alertness, and emotional regulation. Short naps (10–30 minutes) help consolidate memories, improve retention of information, and improve focus by rebalancing neurochemicals like acetylcholine and norepinephrine. Naps also regulate stress by lowering cortisol levels and supporting decision-making.
The best time to nap is between 1 PM and 3 PM, aligning with the body’s natural circadian dip. (Napping too late in the day can interfere with nighttime sleep quality.) Studies have shown that regular nappers tend to have better cognitive function, faster reaction times, and improved overall brain health.
Sleeping well is important
Quality sleep and well-timed naps are powerful tools for maintaining brain health and reducing risk of cognitive decline. If you struggle with sleep disturbances, addressing these issues early on can have profound effects on both daily life and long-term cognitive function.
Looking to improve your sleep or learn more about your brain health? At Isaac Health, we provide expert guidance on cognitive wellness and dementia prevention. Contact us to learn more about how we can help support your cognitive health.
