Sleep Archive

An estimated 3% of adults ages 65 and older currently have dementia, and that proportion rises substantially as people age. The most convincing evidence for reducing one's risk relates to the basic foundations for an overall healthy lifestyle: aerobic exercise, a plant-based diet, and quality sleep. Aerobic exercise helps reduce the buildup of toxic proteins in the brain and improves blood flow, a plant-based diet can manage inflammation, and quality sleep helps the brain clear out harmful proteins.

People with insomnia can quiet a racing mind or relax a tense body with progressive muscle relaxation, which involves gradually tensing and relaxing muscles, beginning with the toes and working up the body.

Continuous positive airway pressure (CPAP) is a first-line treatment for people with obstructive sleep apnea. The CPAP keeps the airway open by pushing a forceful stream of air through a tube and into a mask worn during sleep. The air comes from a small bedside pump (an air compressor). Other forms of positive airway pressure (PAP) may be helpful for people with central sleep apnea. Doctors determine which type of PAP therapy and device someone needs. Patients select the type of PAP mask to use with the system.

Tired of feeling tired? Here are some simple tips to help you get to sleep.

A 2023 study of about 110,000 people in the United Kingdom suggested that those who most adhered to a Mediterranean lifestyle had a 28% lower risk of dying from cancer and a 29% lower risk of dying prematurely from any cause, compared with those who least adhered to the lifestyle.

In a 2023 study, among people age 50 or 60 who reported high rates of exercise, those who said they slept less than six hours per night had faster rates of cognitive decline over the next 10 years than those who said they got six to eight hours of sleep per night.

Just how many hours of sleep are enough for you? The answer varies and it might be better to track sleep quality than focus on the number of hours you log each night.

Sleep paralysis  interferes with restful sleep and impacts emotional health for many people. While there is still much to learn about the condition, understanding the  causes of sleep paralysis  can help with treatment and prevention.

Losing 5% of one's total body weight can result in clinically significant physiologic changes. For example, losing a little weight can reduce heartburn, knee pain, blood pressure, and diabetes risk. Losing 5% of one's body weight may also lead to better sexual function, more restorative sleep, extra energy, and more self-esteem. To reach a 5% reduction in total body weight, it helps to exercise; eat a healthy diet rich in lean proteins, whole grains, fruits, vegetables, legumes, nuts, and seeds; and get enough sleep.

The reason for weight gain isn't always as obvious as inactivity or a poor diet. Weight gain can stem from many other causes. For example, it might reflect age-related physiological changes such as muscle loss, poor sleep, or changes in sex hormone levels; underlying conditions such as diabetes or sleep apnea; side effects from taking certain medications, such as antidepressants or beta blockers; or possibly the effects of eating late at night or the makeup of gut bacteria. Recent or excessive weight gain warrants a visit to a doctor to help pinpoint the issue.