Sleep and Dementia Risk: What You Should Know

When you understand this connection it may help you better support your sleep and long-term brain health.

Improving sleep may not necessarily require making significant changes all at once. “Even small habits can pay off for your sleep and your memory,” says Dasgupta. Here are key strategies experts recommend.

• Keep a consistent sleep schedule. Aim to go to bed and wake up at the same time every day, even on weekends. A steady sleep-wake rhythm helps regulate your internal clock, making it easier to fall asleep and stay asleep.

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• Get morning sunlight. Exposure to natural light early in the day strengthens your internal circadian rhythm, helping your body clearly distinguish between daytime and nighttime, which can make falling asleep easier later on, says Jonelis.

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• Move your body. Regular physical activity supports deeper, more restorative sleep, Jonelis says. Even a daily walk can improve sleep quality and overall brain health.

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   On the other hand, research suggests that exercising too close to bedtime may disrupt sleep by ramping up the sympathetic nervous system (which controls the “fight-or-flight” response). To ensure your workouts benefit rather than impair sleep, stop exercising at least four hours before bedtime.

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• Create a wind-down routine. Doing something relaxing in the hour before bed — like gentle stretching, reading, or journaling — helps signal to your brain that it’s time to shift into sleep mode, according to Dasgupta.

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• Optimize your sleep environment. To promote sleep, keep your bedroom dark, cool (ideally, between 60 to 67 degrees F, or 15 to 19 degrees Celsius), and quiet, Dasgupta says.

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  He also recommends limiting screen use an hour before bed, since blue light can mess with the release of melatonin, a hormone that helps you fall asleep.

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• Limit caffeine and alcohol later in the day. Caffeine can linger in your system hours after consumption. If you consume a caffeinated beverage too late in the day, its stimulating effects can interfere with sleep. To prevent this from happening, avoid caffeine after 2 or 3 p.m.

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  And, while alcohol may seem to help you fall asleep, it tends to disrupt deep sleep later in the night, says Dasgupta.

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  It’s best not to drink alcohol at all, but if you enjoy the occasional glass of wine or beer, be sure to finish drinking at least three hours before bedtime to limit the impact on your sleep.

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• Choose sleep-friendly snacks. While it’s best to stop eating about three hours before bed, sometimes hunger strikes at night. Late-night eating can disrupt your circadian rhythm by redirecting your body’s focus to digestion.

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  So, if you need a snack, choose sleep-friendly options like tart cherry juice (choose 100 percent fruit juice and skip fruit juice concentrates), nuts, low-sugar cereal with low-fat milk, and yogurt.
• Get screened if you snore or feel exhausted despite “enough” sleep. If you snore loudly, wake up gasping, or feel unrefreshed in the morning, consider discussing obstructive sleep apnea (OSA) with your doctor, recommends Jonelis. OSA is a condition in which the airway repeatedly collapses during sleep, causing brief pauses in breathing that interrupt deep, restorative rest. These disruptions can lower oxygen levels, fragment sleep, and increase strain on the heart and brain. Sleep apnea treatment can significantly improve sleep quality and may help support long-term brain health, Jonelis notes.

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Sleep is just one factor in supporting brain health as you age. “Think of brain health as whole-body health,” says Dasgupta. Many of the same habits that benefit overall health also appear to reduce the risk of dementia. These include:

• Stay physically active. Regular movement — a combination of aerobic exercise, strength training, and balance activities — helps maintain healthy blood vessels and brain function, says Jonelis.

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• Eat a balanced, plant-forward diet. Jonelis also advises sticking to brain-healthy diets such as the Mediterranean or MIND diet, which emphasize vegetables, fruits, legumes, whole grains, and healthy fats like omega-3s. Both diets have been linked to improved brain aging.

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• Manage chronic health conditions. Conditions like high blood pressure (hypertension) and diabetes can affect blood flow to the brain over time, Dasgupta says. Treating them early and consistently is key to protecting brain cells and lowering the risk of cognitive decline.

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• Stay socially connected. Strong relationships and regular social interactions support emotional well-being and have been linked to a lower risk of dementia, says Dasgupta. Engaging with others stimulates multiple areas of the brain, helping preserve memory, language, and reasoning skills. Social activity can also reduce stress and loneliness — both of which are associated with faster cognitive decline.

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• There’s a strong link between sleep problems and dementia risk, but the relationship is complex. Poor sleep may contribute to cognitive decline, but sleep issues can also appear early in dementia.
• Improving sleep habits — such as maintaining a consistent sleep schedule, getting morning sunlight, staying active during the day, and winding down at night — can help support deeper, more restorative sleep.
• If you snore, gasp for air during sleep, or feel tired despite getting enough sleep, consider asking your doctor about sleep apnea. Treating sleep disorders can improve sleep quality, which may help protect brain health.
• Sleep is just one component of brain health. Staying physically active, eating a balanced diet, maintaining social connections, and managing chronic conditions also play essential roles in reducing the risk of dementia.