The AlzFighter Process: Category 4: Sleep/ Rest

AlzFighter Process overview, Prevention, Sleep / Rest, Stress Management

Sleep, Sleep hygiene, and rest:

This category is not only about getting 7-9 hours of high-quality sleep each night but also about having appropriate times of rest throughout your day. Both are important interventions for total health and wellness and proven factors that support cognitive health.

Sleep: Sleep is a crucial factor in terms of overall health. In terms of taking action for cognitive decline prevention, sleep deprivation is important to avoid because it has been shown to increase the quantity of beta-amyloid plaques in the brain. These have been tied to Alzheimer’s disease. Without quality sleep, we experience lower levels of alertness and concentration. Long term it can even lead to diabetes, heart disease, systemic inflammation, weight gain, anxiety, memory issues, and imbalanced hormone levels.

In fact, researchers investigating the connection between sleep and cognitive decline found that study participants aged 50- 60 years old who were getting less than six hours of sleep were at substantially greater risk of developing dementia later. In contrast, those who could get 7-plus hours each night were 30% less likely to be diagnosed with dementia. The mechanism behind this is that during sleep, studies have found that the brain rest cycle is used for flushing the brain of toxins. Thus the importance of good quality sleep and hydration to maintain healthy cerebral spinal fluid levels.

Rest: In terms of supporting cognitive function and total health, rest is the concept of incorporating brief, effective rest breaks throughout the day. This can be challenging for those with heavy schedules. Creativity and effective time management are important in this category. For example, many of my clients have chosen to stop scrolling on their bathroom breaks and instead do brief relaxation meditation or deep breathing. If time permits, completing 1 or 2 brief meditation breaks per day is ideal. There are many forms of meditation. It is recommended to do simple breathing exercises or controlled breathing to start. Some clients have also utilized brief hypnosis sessions for relaxation. There are many free options available online.

Pranayama breathing

Putting it into action:

Examples of action items that are focused on improving rest and sleep include:

· I will refrain from consuming any caffeine past noon. If needed, I will limit my intake to once per day.

· I will prepare my room for a good sleep environment, i.e., as dark as possible, utilize white noise or a fan if possible, and set the temperature for cool to ensure a comfortable environment.

· I will remove any blue light-emitting devices in the bedroom. Blue light has the strongest impact in terms of sleep disruption. Blue light exposure can make it difficult for you to fall asleep and stay asleep. Photosensitive ipRGC cells which are in our retinas, are the most sensitive to blue light and the least sensitive to red light. Thus, if one needs to utilize nightlights for safety, choosing a red or pink hue is the best option.

· I will go to bed at the same time each night (including weekends and holidays)

· I will wake up at the same time every morning (including weekends and holidays)

· I will do a one-hour wind down before bed – any of these activities: i.e., reading, meditating, or taking a bath.

· I will avoid eating after 5 pm.

· I will implement a social media shutdown and electronics break 1 hour before bed.

· I will avoid alcohol at least 2 hours before bed. Alcohol may seem to be for relaxation; however, it has some stimulant effects and sleep-disruption characteristics. This is in addition to the fact that Alcohol is a neurotoxin.

· If possible, I will ensure that my bedroom is not used for watching TV, working, or exercising. The bedroom should be just for sleep if possible so that uses such as exercise or work etc., are not associated with the room.

· I will avoid social media while on breaks or in the restroom. Breaktimes and restroom trips are perfect opportunities to do a brief meditation or deep breathing/ relaxation time out.

· I will stop and walk 250 steps around my office every hour while I work. As I walk, I will focus on relaxing my mind and my eyes. This is also a great time to drink a glass of water or other hydrating liquid such as herbal tea.

Cognitive Decline Prevention; Alzheimer's Disease Prevention; Total Health and Wellness approach