A new study has shown that people who… poor sleep Early middle age shows high levels of shrinkage in quality, which is a sign of brain aging. This study was published in the journal Neurology. A group of 589 people aged an average of 40 answered sleep questionnaires at the beginning of the study and again five years later. The participants’ brains were scanned 15 years after the study began.

“Our study, which used brain scans to determine the brain age of participants, shows that poor sleep is associated with an increase in the onset of middle age by about three years,” said Clemens Cavallis of the University of California, San Francisco, and corresponding author. Extra years of age are linked to brain aging. ,

Cavallis said poor sleep habits are linked to poor thinking and memory in later life, putting people at increased risk of dementia.

The researchers classified the participants’ sleep habits as follows; Short sleep duration, poor sleep quality, difficulty falling asleep, difficulty staying asleep, early morning awakening, and daytime sleepiness. Thus they were divided into three groups according to low, medium and high levels of poor sleeping habits.

The brain shrinkage revealed in the brain scans was used to measure brain age, with higher levels indicating greater age, the researchers said.

The team also found that people with moderate levels of poor sleep habits had an average of 1.6 years older brain age than people with low levels of poor sleep. People who had higher levels of poor sleep habits had an average brain age that was 2.6 years older than those with lower levels of poor sleep habits.

“Our findings highlight the importance of addressing sleep problems earlier in life to maintain brain health, including maintaining a consistent sleep schedule, exercising, This includes avoiding caffeine and alcohol and using it before going to bed.” relaxation techniques.”

“Short sleep was associated with increased brain aging in midlife, highlighting the importance of investigating early sleep interventions to preserve brain health,” the authors said.

ways to get better sleep

Here, take a look at some methods that can help you get better sleep.

be consistent

Going to bed and waking up at the same time every day, even on weekends, helps regulate your circadian rhythm. When you have a regular sleep schedule, it becomes easier for you to fall asleep and wake up.

screen time

The blue light emitted from your phone affects melatonin production in your body. This is the hormone that controls your sleep. Staying away from screens at least an hour before bedtime can help you get better sleep.

bedtime routine

Engaging in calming activities before bed, such as reading a book, taking a warm bath, or practicing relaxation exercises signals your body that it is time to wind down and go to sleep.

Diet

Avoid heavy meals, caffeine, and alcohol before bed. These can disrupt sleep patterns and make it harder for your body to get a restful night’s sleep.

Exercise

Exercising regularly can improve your sleep. Try and aim for at least 30 minutes of moderate exercise, however, try to finish your workout at least a few hours before bed.

limit your naps

While short naps can be refreshing, long or irregular naps during the day can affect your night’s sleep.

sleep environment

Make sure your bedroom is dark, quiet, and cool. You can use blackout curtains, earplugs, comfortable pillows, and mattress.

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