Our habits — whether or not we exercise, eat well, or get enough sleep — play a pivotal role in preventing health issues. The right evening habits, in particular, can positively affect our brain health, which can reduce our risk of conditions such as dementia and Alzheimer's.
The right evening routines help our minds and bodies relax, thereby allowing us to obtain adequate sleep.
"Consistent, good-quality sleep is essential for maintaining brain health and preventing neurodegeneration. This is because sleep accomplishes many biological functions that do not occur during wakefulness," says Dr. Chelsie Rohrscheib, a neuroscientist and sleep expert.
"The brain uses sleep to clear metabolic waste products via the glymphatic system," says Dr. Kimberly Idoko, a board-certified neurologist. "Poor evening routines can disrupt sleep, thereby disrupting brain detoxification and increasing neuroinflammation."
Sleep disruptions can also impair memory consolidation and cell and tissue repair in the brain. Over time, this can contribute to cognitive decline.
Here are some of the biggest culprits for a restless night.
Adults should aim for 7 – 9 hours of sleep each night. Unfortunately, certain evening habits can be detrimental to our sleep. Rohrscheib says these can include keeping an inconsistent sleep schedule, sleeping in a poor environment (too noisy, too hot, too much light), using screens before bed, and taking daily stressors to bed.
Many of us reach for a nightcap, but it's wise to think twice before pouring that glass. While alcohol may allow us to fall asleep faster, it disrupts the high-quality, restorative sleep our body needs. Research suggests that alcohol consumption before bed decreases the amount of REM sleep individuals receive, which plays an important role in memory consolidation and cognition.
Many of us drink caffeinated beverages earlier in the day to improve alertness and focus. However, grabbing a cup of coffee too close to bedtime can wreak havoc on our sleep. "Caffeine blocks a chemical called adenosine that promotes sleepiness," says Idoko. "Avoid caffeine and other stimulants within six hours of your bedtime," Rohrscheib advises.
Ever eat a burger before bed and instantly regret it? Our favorite indulgences might be satisfying in the moment, but they can mess with our sleep if eaten too close to bedtime. "Eating foods that are too heavy, fatty, or spicy can lead to indigestion and heartburn," Rohrscheib says. High-GI foods — like white bread and sugary beverages — can also cause a fast spike in blood sugar, followed by a crash, which can lead to awakenings during the night.
Supporting our brain health before bedtime starts with adopting "an evening wind-down routine that is calming to the nervous system," Idoko says. This allows us to let go of our daily worries and stressors so we can relax and ease into a restful slumber. Idoko recommends dimming the lights, doing some light stretching, meditating or practicing deep breathing, and/or reading a physical book.
Instead of alcohol or caffeine, Rohrscheib suggests mixing up a mocktail or enjoying herbal tea. High-fiber, high-protein foods can keep our blood sugar stable throughout the night, which can reduce hypoglycemia risk. A balanced diet can help stave off a variety of health problems, including Alzheimer's and dementia.