Do you keep forgetting things? Avoid these nighttime habits to lower Alzheimer’s risk

Evening routines can significantly impact the health and functioning of our brains. Barring a few factors, such as age and genetics, our routine habits can either strengthen or weaken our brains. Lack of sleep and some diets might cause cognitive deficiency or poor brain functioning. Meanwhile, making specific changes to your nighttime habits or routines can also yield excellent results. The brain health could be improved and the risk of Alzheimer’s could be reduced by avoiding sugary treats and heavy meals right before you go to sleep.

What is Alzheimer’s?
Alzheimer’s is a progressive neurodegenerative condition that destroys brain cells and affects memory, thinking and behaviour. Mild memory loss, such as forgetting recent conversations or familiar faces, is an early sign of memory impairment. It would gradually worsen to the point of disrupting our daily life and basic functioning. The patient may also suffer from dehydration, nutrient deficiency, and infections as the disease worsens. Although Alzheimer’s cannot be completely cured, its symptoms could be managed and delay the progression of the disease through medications and lifestyle changes. These are some of the nighttime habits that affect brain health.

Heavy meals
Eating heavy meals at night can disrupt sleep quality and cognitive faculties. It could lead to indigestion and discomfort, resulting in poor sleep. It is better to have a light, nutrient–rich meal with fibre, protein, and healthy fats at least 2–3 hours before bed.

Sugary drinks
Beverages like sweetened tea, sodas and other sugary drinks can impair memory and lead to dementia. Excess sugar may cause inflammation, insulin resistance and oxidative stress, all of which are harmful to the brain.

High sodium intake
A high-sodium diet will increase the risk of Alzheimer’s. Excessive sodium intake can lead to increased inflammation, reduced blood flow to the brain, and damage to the blood vessels. Additionally, high sodium levels can reduce nitric oxide, which is essential for relaxing blood vessels and promoting healthy blood flow. Processed foods, tinned soups, and frozen dinners should be avoided in your diet, as they contain a high amount of sodium.

Alcohol
Consuming wine at night can disrupt your sleep and negatively impact brain health. A good night's sleep is essential for the proper functioning of the brain. Drinking alcohol before going to bed will disrupt sleep quality and reduce melatonin production. Poor sleep quality can impact the brain’s performance and may contribute to memory loss.

Caffeine
Experts recommend 7–9 hours of high-quality sleep for optimal cognitive functioning. Drinking coffee or caffeine-based drinks before bed can significantly disrupt your sleep. It is better to avoid drinking coffee at least eight hours before going to bed, while studies suggest stopping caffeine intake at least 13 hours before sleeping.

Dark chocolate
Although dark chocolate is good for health, it is better to avoid eating it at night. Dark chocolate contains stimulants like caffeine and theobromine, which can help the brain function optimally. Lack of sleep can lead to fatigue and poor cognitive performance the next day.