Master The Perfec Tnight of Sleep

Master the
Perfect Night
10
of Sleep in
Simple Steps
Master the Perfect Night of Sleep
Sleep is what most of us look forward to at the end of a long day. Unfortunately,
many of us aren’t getting enough. While there’s still a lot to learn about sleep and
its role in our wellbeing, we’re now beginning to understand its major impact on the
health and destiny of our brains.
So how does sleep actually affect our brains? It turns out that sleep may play a
unique role in the development of Alzheimer’s disease. The quality of your daily sleep
may in fact increase or decrease your risk for Alzheimer’s. And so important these
days, we know that quality sleep is fundamentally important for a healthy immune
system. So, it’s certainly clear why it’s so important to prioritize shuteye each day!
Of course, sleep does a whole lot more than influence your risk for Alzheimer’s
disease. It appears to affect your hunger, your metabolic rate, your weight, your
immune system and even the compassion you feel for others! These effects involve
our thinking, choices, and emotional state. This means that sleep influences many
aspects of our brain function.
With the hectic pace of modern day life, sleep might feel like a luxury you can’t
afford. However, from a medical perspective, it’s absolutely essential to get good
sleep if you want to keep your body and brain healthy.
© 2020, Alzheimer’s – The Science of Prevention 2

In Episode 10 of Alzheimer’s - The Science of Prevention, our experts explain how

sleep is linked to Alzheimer’s disease, and provide specific strategies for better
quality sleep. Here are 10 simple steps you can take to improve your sleep starting
today:
STEP 1: MAINTAIN A SLEEP SCHEDULE THAT

ALLOWS FOR 7 TO 9 HOURS OF SLEEP
Having a consistent bedtime and wake-up time, even on the weekends, is one of the
most important steps to mastering a perfect night of sleep.1 This step is vital because
it helps set the pace of your body’s circadian rhythm.2 When you wake up, the light
comes into your eyes and resets that rhythm every single morning. If you do this
consistently, your brain will know what to do and when to do it every single day. Try
and stick to one sleep schedule seven days a week, and you’ll be well on your way to
better sleep.
STEP 2: STOP CAFFEINE BY 2:00 PM

You might want to reach for the pot of coffee when the afternoon slump hits around
2:30 PM, but doing so may impact the quality of your sleep.3 Remember, the half
life of caffeine is 6 to 8 hours, so stopping caffeine by 2:00 PM is important if you’re
planning a bedtime that’s around 10:00 P.M. or earlier.4 In other words, an 8 oz cup
of coffee has around 100 mg of caffeine, so having a coffee at 4:00 pm means you
will still have 50mg of caffeine in your system at 10:00 P.M!

STEP 3: AVOID ALCOHOL WITHIN 3 HOURS

OF YOUR BEDTIME
It may not be an issue to enjoy an occasional alcoholic beverage in the evening. The
problem arises, however, if you indulge in that glass of wine or beer too close to going
to bed. If your body is still digesting alcohol when you lie down, this could affect the
quality of the sleep you get early in the night.5 Ideally, give yourself about 3 hours
between your last drink and lights out, so that the alcohol can be digested. This will
help limit any negative effects on your sleep.6
STEP 4: EXERCISE REGULARLY

Getting exercise during the day can help strengthen your circadian rhythm, promote
daytime alertness, and even help you feel sleepy when it’s time to turn out the lights.
However, it may be best to avoid exercise right before bedtime. This is because
intense physical activity can raise your body temperature and disrupt sleep.7 When
possible, try to get your exercise completed at least 4 hours before bedtime, which
will give you time to relax before bed.8

STEP 5: GET SUNLIGHT IN THE MORNING

Believe it or not, sunlight stops the release of melatonin in your brain. This helps the
brain and body to wake up and also regulates your circadian rhythm.9 It’s incredibly
easy to take advantage of this information. In the first 30 minutes after you wake up,
try to walk outside or go to a window for some direct sunlight.10
STEP 6: COOL YOUR ROOM TO BETWEEN

65ºF AND 75ºF AT NIGHT
Your sleep cycle follows your core body temperature cycle. In the evening, your
temperature falls. This drop is a signal to your brain that it is time to sleep.11 Sleeping
in a cooler environment encourages this process, helping you get to sleep quicker
and easier.12

STEP 7: AVOID BLUE LIGHT AT NIGHTTIME

Blue light emitted by electronic devices like cell phones, TVs, and computers blocks
your brain’s production of the hormone melatonin.13 In a nutshell, this means too
much exposure to blue light too close to bedtime can make falling asleep quite
difficult. If you can’t avoid screens late at night, try wearing blue light blocking
glasses for 2 to 3 hours before you go to sleep.14
STEP 8: DO A MEDITATION PRACTICE

BEFORE BED
Meditation is a wonderful tool for stress relief, reducing anxiety, and getting your
mind and body relaxed and ready for sleep.15 Practicing meditation before bed can
go a long way towards putting you in the mood for sleep.16 If you’ve never tried
meditation before, there are plenty of resources available. Breathing meditation,
progressive muscle relaxation and guided meditation apps are a great place to start.

STEP 9: GET TESTED FOR SLEEP APNEA

Sleep apnea is a fairly common sleep disturbance, and roughly 70% of people
with sleep apnea go undiagnosed.17 When it comes to getting all the benefits that
sleep has to offer, it’s not just about how many hours you spend asleep, but what’s
happening during those hours. If you aren’t waking up feeling rested, consider
looking into a sleep study to see if sleep apnea is an issue for you.
STEP 10: ASK YOUR DOCTOR ABOUT

SUPPLEMENTS FOR SLEEP
There are a number of supplements that may help you get to sleep and even sleep
better throughout the night. Consider talking to your healthcare provider about the
various nutritional supplements that may help you with sleep. As an example, some
people may benefit from magnesium and melatonin.
If you want to further explore these 10 simple steps for a perfect night’s sleep and
discover more ways to improve your brain health, tune into Alzheimer’s – The Science
of Prevention.

SOURCES
1. Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation’s sleep
time duration recommendations: methodology and results summary. Sleep Health.
2015;1(1):40-43. doi:10.1016/j.sleh.2014.12.010
2. Zisapel N. Circadian Rhythm Sleep Disorders. CNS Drugs. 2001;15(4):311-328.

doi:10.2165/00023210-200115040-00005
3. Drapeau C, Hamel‐Hébert I, Robillard R, Selmaoui B, Filipini D, Carrier J. Challenging

sleep in aging: the effects of 200 mg of caffeine during the evening in young and middle-
aged moderate caffeine consumers. J Sleep Res. 2006;15(2):133-141. doi:10.1111/j.1365-
2869.2006.00518.x
4. Clark I, Landolt HP. Coffee, caffeine, and sleep: A systematic review of epidemiological
studies and randomized controlled trials. Sleep Med Rev. 2017;31:70-78. doi:10.1016/j.
smrv.2016.01.006
5. Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on
normal sleep. Alcohol Clin Exp Res. 2013;37(4):539-549. doi:10.1111/acer.12006
6. Drake C, Roehrs T, Shambroom J, Roth T. Caffeine Effects on Sleep Taken 0, 3, or

6 Hours before Going to Bed. J Clin Sleep Med JCSM Off Publ Am Acad Sleep Med.
2013;9(11):1195-1200. doi:10.5664/jcsm.3170
7. Driver HS, Taylor SR. Exercise and sleep. Sleep Med Rev. 2000;4(4):387-402.
doi:10.1053/smrv.2000.0110
8. Youngstedt SD, O’Connor PJ, Dishman RK. The Effects of Acute Exercise on Sleep: A
Quantitative Synthesis. Sleep. 1997;20(3):203-214. doi:10.1093/sleep/20.3.203

9. Brown GM. Light, melatonin and the sleep-wake cycle. J Psychiatry Neurosci.
1994;19(5):345-353.
10. Dumont M, Beaulieu C. Light exposure in the natural environment: Relevance to mood
and sleep disorders. Sleep Med. 2007;8(6):557-565. doi:10.1016/j.sleep.2006.11.008
11. Campbell SS, Broughton RJ. Rapid Decline in Body Temperature Before
Sleep: Fluffing the Physiological Pillow? Chronobiol Int. 1994;11(2):126-131.
doi:10.3109/07420529409055899
12. Raymann RJEM, Swaab DF, Van Someren EJW. Skin temperature and sleep-
onset latency: Changes with age and insomnia. Physiol Behav. 2007;90(2):257-266.
doi:10.1016/j.physbeh.2006.09.008
13. West KE, Jablonski MR, Warfield B, et al. Blue light from light-emitting diodes elicits a
dose-dependent suppression of melatonin in humans. J Appl Physiol. 2010;110(3):619-626.
doi:10.1152/japplphysiol.01413.2009
14. Kimberly B, R PJ. Amber Lenses to Block Blue Light and Improve Sleep: A Randomized
Trial. Chronobiol Int. 2009;26(8):1602-1612. doi:10.3109/07420520903523719
15. Black DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR. Mindfulness Meditation and
Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep
Disturbances: A Randomized Clinical Trial. JAMA Intern Med. 2015;175(4):494-501.
doi:10.1001/jamainternmed.2014.8081
16. Nagendra RPM, Maruthai NMP, Kutty BMMP. Meditation and Its Regulatory Role on
Sleep. Front Neurol. 2012;3. doi:10.3389/fneur.2012.00054
17. Young T, Peppard PE, Gottlieb DJ. Epidemiology of Obstructive Sleep Apnea. Am J
Respir Crit Care Med. 2002;165(9):1217-1239. doi:10.1164/rccm.210908

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© 2020, Alzheimer’s – The Science of Prevention 2

In Episode 10 of Alzheimer’s - The Science of Prevention, our experts explain how

STEP 1: MAINTAIN A SLEEP SCHEDULE THAT

STEP 2: STOP CAFFEINE BY 2:00 PM

© 2020, Alzheimer’s – The Science of Prevention 3

STEP 3: AVOID ALCOHOL WITHIN 3 HOURS

STEP 4: EXERCISE REGULARLY

© 2020, Alzheimer’s – The Science of Prevention 4

STEP 5: GET SUNLIGHT IN THE MORNING

STEP 6: COOL YOUR ROOM TO BETWEEN

© 2020, Alzheimer’s – The Science of Prevention 5

STEP 7: AVOID BLUE LIGHT AT NIGHTTIME

STEP 8: DO A MEDITATION PRACTICE

© 2020, Alzheimer’s – The Science of Prevention 6

STEP 9: GET TESTED FOR SLEEP APNEA

STEP 10: ASK YOUR DOCTOR ABOUT

© 2020, Alzheimer’s – The Science of Prevention 7

2. Zisapel N. Circadian Rhythm Sleep Disorders. CNS Drugs. 2001;15(4):311-328.

3. Drapeau C, Hamel‐Hébert I, Robillard R, Selmaoui B, Filipini D, Carrier J. Challenging

6. Drake C, Roehrs T, Shambroom J, Roth T. Caffeine Effects on Sleep Taken 0, 3, or

© 2020, Alzheimer’s – The Science of Prevention 9

© 2020, Alzheimer’s – The Science of Prevention 10

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