Sleep

I’m about to reveal the “sweet spot” for sleep that can help you maintain good mental and physical health.

Once we reach middle age, we need to sleep a certain number of hours each night to maintain good health. And that number is 7. No more, no less.

Researchers at the UK’s University of Cambridge analyzed data from nearly half a million people aged 38 to 73.

The result: 7 hours a night was the optimal amount of sleep for cognitive performance. The data also showed that fewer than 7 hours of sleep AND more than 7 hours was linked to reduced mental processing speed, visual attention, memory, and problem-solving skills.

Study participants who slept 7 hours a night also experienced less anxiety and depression, and higher overall wellbeing, compared to when they slept longer or shorter periods of time.

The researchers say one reason is that getting less than 7 hours a night means people are getting less “deep sleep.” And without that restorative deep sleep, damaging proteins build up in the brain, which is one of the hallmarks of dementia. Too little sleep also hurts the brain’s ability to flush out toxins, which can trigger inflammation and age-related brain diseases.

And sleeping more than 8 hours a night after middle age is linked to depression.

So, to maximize your brain function in middle age and beyond? 7 hours is your sweet spot. 

Best Food to Help You Sleep Better at Night

What we eat throughout the day can help us sleep better at night. So here are foods to help you get better quality sleep……

For starters, get more magnesium. According to the Journal of Research in Medical Sciences, people who get enough magnesium in their daily diet are less likely to have trouble sleeping. That’s because it’s an important mineral for relaxation. It helps neurotransmitters in the brain shut things down at night, so we can rest. To get the optimal amount, all you need is a handful of nuts or seeds daily.

Another sleep-booster: Eat more high-fiber foods. They digest more slowly, so you won’t have blood sugar spikes that can disrupt sleep. So, think oatmeal, whole fruits, lentils, or 100% whole grain toast. 

One final sleep-booster: Sprinkle the spice turmeric on your dinner. It’s a powerful anti-inflammatory that promotes a sense of calm and boosts sleep quality. 

Sleeping in this position will not only help your back feel better – it can reduce your risk of Alzheimer’s disease

Lie on your side, legs bent, with a pillow between your knees. Internist Dr. Holly Phillips says that position will alleviate strain on your back.

And new research shows it helps remove damaging proteins from the brain……the ones that accumulate and eventually contribute to the development of Alzheimer’s disease. That’s because lying on your side improves circulation to your head and neck and increases oxygen flow.