In today’s fast-paced world, finding a moment of calm to end the day can seem like a massive challenge. With digital distractions, work emails, and daily pressures, winding down can be easier said than done. However, establishing nighttime habits for brain health can help combat the effects of stress on our brains.
I spoke with four neurologists to uncover their top recommendations for maintaining sharp brain health before bedtime. Here are their suggestions:
1. **Have a consistent sleep schedule:** Board-certified sleep medicine physician Christopher Allen, MD, advises going to bed and waking up at the same time every day, even on weekends. This consistency enhances deep-sleep phases, improving sleep quality and strengthening the sleep-wake cycle.
2. **Try 10 minutes of meditation or guided imagery:** Engaging in mindfulness practices like meditation before bed can help lower heart rate and blood pressure, making it easier to fall asleep. Dr. Allen recommends spending 10-15 minutes focusing on deep breathing and guided imagery to calm the mind.
3. **Limit screen time:** Avoiding screens at least one hour before bedtime can help prevent exposure to blue light, which suppresses melatonin production. Dr. Allen suggests using blue light filters or glasses if screen time before bed is unavoidable.
4. **Read before bed:** Reading a few pages of a physical book before bed can help relax the mind and prepare it for rest. Opting for a paperback copy over a digital version can also reduce exposure to light that disrupts sleep.
5. **Create a cool, dark sleep environment:** Maintaining a cool and dark bedroom environment can signal the body to produce melatonin, promoting deeper and more restorative sleep. Dr. Allen recommends keeping the bedroom temperature around 65 to 70 degrees Fahrenheit and using blackout curtains to prevent light disturbance.
6. **Relax with gentle movement:** Moderate exercise can enhance brain health and increase time spent in deep sleep. Engaging in light activities like yoga or a neighborhood walk before bed can help relax the brain and promote better sleep quality.
7. **Do a puzzle or brain-boosting hobby:** Dr. Madhav Thambisetty suggests picking up hobbies that exercise the brain, such as puzzles or learning a new language, to improve memory and concentration. Small brain-stimulating activities can be fun and beneficial before bedtime.
8. **Talk to a friend:** Research shows that social engagement and staying connected can have positive effects on brain health. Engaging in conversations or social activities before bed can help relax the mind and promote overall well-being.
