To protect brain health, we need to get plenty of good quality sleep on a regular basis. Good quality sleep means you go through the full sleep cycle, including deep sleep, which is valuable for brain health. Experts think deep sleep allows for the process of ‘washing away’ a buildup of proteins in the brain that are a risk to brain health. Conditions such as insomnia or sleep apnea may be connected with memory and thinking problems, so it is important to talk with a health care provider if you have a hard time sleeping. Many factors can make getting enough quality sleep difficult, but there are things you can do to practice good sleep hygiene and experience better sleep.

How can you improve your sleep?

In general, adults should aim for 7-9 hours of sleep a night. There are changes you can make to your daily routine — and also things you can do to create the best possible sleep environment — if you aren't currently getting enough sleep regularly.

Incorporate these tips into your daily routine:

• Avoid caffeine later in the day.

• Be physically active during the day.

• Minimize naps or try to limit a nap to about 30 minutes in the early afternoon.

• Keep a regular sleep schedule by going to bed and waking up at the same time, even on weekends.

Adjust your sleep environment

• Figure out what room temperature helps you sleep best. Typically, cooler temperatures promote sleep.

• Minimize noise or achieve the level of noise you prefer. Consider wearing headphones or earbuds or using a white noise machine to muffle noises.

• Limit light by using black out curtains or shades, or a sleep mask to cover your eyes. Identify what else is adding light to your sleep space — light from chargers, alarm clocks or outlets.

Protect your sleep from disruptions

• Screens: Experts recommend turning off your screens before bedtime to help wind down for sleep. Put your phone out of reach so you aren’t tempted to look at it while in bed. The blue light that comes from phones, computers and TVs can decrease sleep quality.

• People and pets: When possible, have children and pets sleep in their own spaces if they are waking you up.

• Bathroom: If you are regularly waking up often to use the bathroom, explore options with your health care provider.

More ways to protect brain health

• Other habits that can support these areas of health, like eating a brain-healthy diet and getting physical exercise, can also protect brain health.
• Learn more about other 10 Healthy Habits for Your Brain.
• Take the (re)think your brain 6-Step Challenge.