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21 December 2016

Study confirms the importance of sleep

A recent study has linked lack of sleep with an increased risk of Alzheimer’s and Parkinson ’s disease so how we can ensure that we get a good night’s sleep?

Sleep may be critical for maintaining brain health

Sleep may be critical for maintaining brain health

According to a recent study, there may be a link between lack of sleep and the increased risk of Alzheimer’s, Parkinson’s and multiple sclerosis.

The rise of toxic chemicals in the blood after sleep loss may suggest that not getting enough sleep is conducive to a loss of brain tissue. But how can we ensure that we get enough sleep to maintain our brain health? Here are some simple tips which may help:

  1. 1- Try, as much as possible, to have a regular bedtime as this helps to set your internal body clock.
  2. 2- Create a restful sleeping environment. Your bedroom should be neither too hot, nor too cold; and as quiet and dark as possible.
  3. 3- Create a good sleep environment by removing TV’s and technical devices from your bedroom.
  4. 4- Make sure your bed is comfortable. It’s difficult to get deep, restful sleep if it’s too soft, too hard, too small or too old.
  5. 5- Take more exercise. Regular, moderate exercise such as swimming or walking can help relieve the day’s stresses and strains. But not too close to bedtime as it may keep you awake.
  6. 6- Avoid caffeine in tea, coffee or cola in the evening. It interferes with falling asleep and prevents deep sleep. Have a hot milky drink or herbal tea instead.
  7. 7- Too much food or alcohol, especially late at night, can play havoc with sleep patterns. Alcohol may help you fall asleep initially, but will interrupt your sleep later on in the night.
  8. 8- Try to relax before going to bed with a warm bath. Adding a few drops of lavender oil to the water may help you sleep better.
  9. 9- Try wearing bed socks. According to Swiss researchers, you are more likely to fall asleep quickly if your feet and hands are warm.
  10. 10- If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again - then go back to bed.