6 habits to help you sleep well and improve your memory

Prioritize morning sunlight

Exposure to natural light in the morning, about 30 minutes before 10 a.m., can regulate circadian rhythms and sleep-wake cycles. Morning light helps regulate circadian rhythms, helping the body secrete melatonin at the right time in the evening, thereby making it easier to sleep. A stable circadian rhythm helps fall asleep more easily, sleep better, and supports mood, energy levels, and alertness during the day.

Avoid alcohol and limit eating late at night

Theo HealthEating late or being too full can cause bloating, indigestion, reflux, and disrupt sleep. Dinner should be finished at least 2-3 hours before bed. Caffeine used in the evening can cause alertness and difficulty sleeping, while alcohol, although easy to cause initial drowsiness, can cause restless sleep and easily wake up at night. Drinking alcohol regularly and excessively also affects brain activity and judgment.

Maintain a regular sleep schedule

Going to bed and waking up around the same time every day can improve sleep quality, sleep duration, and daytime brain function. This habit also contributes to reducing the risk of sleep-related cognitive decline.

Limit screen time

Scrolling through your phone before bed causes light from the screen, especially blue light, to inhibit melatonin and make it difficult to fall asleep. In older adults, spending a lot of time in front of a screen in the evening is associated with a risk of cognitive decline. Watching videos and scrolling on the phone also causes the brain to continue receiving information instead of relaxing, which can affect sleep quality.

Exercise every day

Theo Very Well Healthdaily physical activity is important for both sleep and brain health. Exercise increases blood flow to the brain, supporting the brain’s ability to regenerate, form new connections and repair itself. Gentle activities such as walking, swimming, and cycling can all have a positive impact on sleep quality and duration.

Adults should get at least 30 minutes of moderate-intensity exercise every day on most days of the week. Avoid exercising too close to bedtime because it can increase heart rate and body temperature, making it difficult to fall asleep.

Reduce stress

Prolonged stress can make it difficult to fall asleep and increase the risk of anxiety, depression and cognitive decline. This condition activates the sympathetic nervous system, increasing cortisol and adrenaline, causing heart palpitations, fatigue, and difficulty sleeping.

Relaxation activities such as stretching, yoga, meditation, prayer, warm baths, reading or listening to music in the evening can reduce stress and improve sleep.