All this stress means our brains dont work at their best.
But nighttime habits for brain health can help.
But how exactly does this process work?
Some tips?Set an alarm that reminds you to wind down for bed.
And, if possible, avoid hitting the snooze button too many times in the morning.
Easier said than done (we know), but your brain will thank you for it.
board-certified sleep medicine physician, medical advisor, and pediatric neurologist atAeroflow Sleep
This is where mindfulness and relaxation techniques come inlike meditation, deep breathing, orprogressive muscle relaxation.
Need Help Getting Started?
Try using a meditation app or a free meditation video from YouTube.
Limit screen time (aka, blue light exposure)
Look, weve all done it.
But why is it so bad?
If you cant avoid them, considerblue light filters or glasses.
Dr. Allen suggests reading a book as part of your bedtime routine to prepare your mind for rest.
Even just a few pages can make your eyes start to feel heavy.
Its Amazing How Its All Connected.
board-certified sleep medicine physician, medical advisor, and pediatric neurologist atAeroflow Sleep
You might want to reserve that HIIT workout or Pilates session for the morning or afternoon, though.
This is where light activities like yoga and stretching might be more helpful.
Even a post-dinner/pre-bedtime walkaround your neighborhood can help your brain relax.
Here are someyoga poses to try before bed:
7.
), but adding new hobbies to your nights can be fun and beneficial for your mind.
can do the trick.
As long as youre using your thinking cap, youre helping your brain.
Who knows, you may just find your new favorite hobby in the process.
Some ideas to consider:
9.
Eat a handful of nuts and berries for night snack
What you eat at night matters, too.
And omega-3s, found in salmon and walnuts, support brain function and structure.
The best way to get more of these nutrients?
Sip on some chamomile tea
Winding down with a cozy drink is a must in many night routines.
Instead, Dr. Bashir recommends replacing your evening espresso or nightcap with a warm cup of herbal tea.
Herbal teas, like chamomile and peppermint, can promote relaxation and better sleep quality, he explains.
check that to also have your last caffeinated drink in the early afternoon, to avoid sleep disruption.
But dont feel like you’re gonna wanna incorporate every single one right away.
Everyones body is different, and what works for one person may not work for another.
reviewed bySmita Holden, MD
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