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You may think that diabetes and dementia have nothing to do with each other.
But they are united by a common risk factor associated with defensive behavior. Here is our word of the day today: sleep, informs Ukr.Media.
The importance of a good night's sleep should not be underestimated. The fact is that lack of sleep can affect your health years later. But before I share with you the most effective ritual for ensuring a good night's sleep, let's look at the results of some studies.
The journal Diabetes Care published an article stating, "Persistent lack of sleep and changes in sleep duration between the ages of 20 and 40 increase the risk of developing type XNUMX diabetes in old age." This means that the quality of your sleep will affect your health in one way or another in the future.
After all, we should not ignore the results of a recent study, during which the existence of the glymphatic system, which clears the brain of unnecessary information, was discovered. Dr. Maiken Nedergaard, co-director of the Center for Transplant Neurosurgery at the University of Rochester and the author of the study, says: "Sleep is critical for the brain's system to clear unnecessary 'garbage', and our research proves that the deeper the sleep, the better." This discovery adds to the increasingly clear evidence that sleep quality and sleep duration can predict the onset of dementia and Alzheimer's disease."
The glymphatic system functions only when a person is asleep. In essence, it compresses brain cells by injecting cerebrospinal fluid into the brain. The latter clears the brain of waste, including beta-amyloid proteins that lead to the development of Alzheimer's.
Studies show that lack of sleep can provoke various problems: memory impairment, difficulties with processing emotions and learning, and also, as already mentioned above, diabetes. I hope these are good enough reasons for you to start protecting your brain and getting yourself a good night's sleep.
Evening bedtime ritual
I like to think of my bedroom as a sacred sanctuary for sleep, rest and restoration. Now let's think about what evening ritual you can invent for yourself to prepare for sleep. Try the following option (by the way, you can always supplement it with a 5-minute relaxation practice before bed).
Here are some actionable tips that you should consider before entering your "sleepy haven":
- Avoid electroluminescent radiation from TVs, computers, and cell phones, all of which slow down the body's production of melatonin for about 2 hours. If you have a TV or any other technology in your bedroom, consider creating a gadget-free sleeping area.
- Try drinking warm milk or chamomile tea before bed - they are known to have relaxing properties.
- Listen to calm or soft music.
- Use soothing scents like lavender and rose oil.
- Read something not scary and light, that does not make you think. Reading in bed can prevent you from falling asleep, so we recommend closing the book an hour before bedtime.
- Put on comfortable pajamas - this is a great signal to the brain that it's time to get ready for bed.
- Avoid physical activity and do not eat at least an hour before going to bed, because this only stimulates the body.
Even if you are used to going to bed at a certain time, your body will still get used to the new schedule if you give it enough time to get used to the new habit. Create an evening bedtime ritual that best suits your personal needs.
Do your best to go to bed at the same time every night and eventually train your body and mind to fall asleep at the same time.
This article is for informational purposes only. Consult a certified professional before using the data provided above. The editors do not guarantee any results and bear no responsibility for any damage or other consequences that may arise from the use of the information provided above.
