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REST THE BRAIN

Good sleep is vital for resting the brain, consolidating our memories, and cleaning our brain from the day-to-day. Sleeping between seven to nine hours or feeling that sleep is restorative is a fundamental part of a healthy brain.

Take a break.

o1

Create a sleep routine. Try to go to bed and wake up at a similar time every day (even on weekends).

o2

Don't spend too much time in your bed; try to use it only for sleeping or activities that help you sleep.

o3

Avoid long naps (more than 30 minutes). Avoid naps that are too close to bedtime.

o4

Avoid watching television, using your phone, or any screens at least one hour before going to bed.

o5

Engage in physical activity regularly (at least three times a week). But avoid doing intense physical activity too late.

o6

Create a sleep-friendly environment: use dim lighting, keep the room cool, and consider using earplugs if noises bother you.

o7

Engage in relaxing activities before bed: read a book, do relaxation exercises like deep breathing while looking at the sky and counting to 10, listen to a song that relaxes you, or ask someone to give you a small neck or foot massage.

o8

Control your intake of liquids and heavy meals at least two to three hours before going to bed. This will prevent blood from being directed to your stomach and reduce the chances of needing to use the bathroom in the middle of the night.

o9

If you feel that you have significant sleep problems (sleeping too much or too little), even after following these recommendations, consult a doctor or clinic.

Hearing health and regular ear check-ups play an important role in the prevention of Alzheimer's.

Take your brain care test in just a few steps

EVALUATE YOUR BRAIN CARE
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