Getting quality sleep does more than just recharge your batteries—research now shows that it actually may help protect your brain as you age. A 2023 study by researchers at SUNY Upstate Medical University showed that people who struggle to fall asleep at the beginning of the night have 51% higher risk for dementia than people who do not have trouble falling asleep. Let’s look at five science-backed tips that can help you reclaim your restful night’s sleep…
1. Create your sleep/wake schedule
Keeping a consistent routine for waking up and going to bed is essential—even on weekends or if you’ve had a poor night’s sleep. Avoid taking naps during the day and listen to your body—head to bed when you start to feel sleepy in the evening.
2. Cut out screen time and bright lights
People who spend time in bed looking at their screens (TV, iPads and phones) are more likely to struggle with sleep problems. A new study from researchers at the Norwegian Institute of Public Health released in March 2025 shows that each additional hour of screen time in bed is associated with 59% higher risk for insomnia and 24 minutes less sleep per night. Stop all screen time in the one to two hours before your bedtime and try to avoid bright lights. This includes blue lights from TV screens, phones and electronic devices, which can suppress production of the sleep hormone melatonin.
3. Aim for seven to nine hours of sleep each night
We all need different amounts of sleep to feel rested and refreshed, but research from Inserm and University College London shows that people in their 50s and 60s who get six hours or less of sleep are 30% more likely to develop dementia.
4. Set up your bedroom for a good night’s sleep
Just a few adjustments could make all the difference…
- Your room should be pitch black—use blackout blinds or curtains.
- Switch off all LEDs and electronics in the room.
- Keep the room temperature neither too warm or too cool—research has shown that mid-60s is best.
- Use earplugs if you have noisy neighbors.
5. Craft your wind-down routine
Life can get busy, and it can be difficult for many of us to switch off before sleep. This is why creating your own personal wind-down practice before bedtime is key. In the hour before you go to bed, take a bath, read a relaxing book or listen to some relaxing music. Some people also find it useful to meditate and practice mindfulness, and research shows this can also improve your sleep quality.
Getting good sleep can be one way to lower your dementia risk and preserve brain function. Most of these sleep hacks are simple changes you can start tonight. I encourage you to start with one or two and then add in more once you have built a good habit.
