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Written By: Editorial Team | Updated : May 3, 2014 2:39 PM IST
'Seven' seems to be a magical number when it comes to optimal sleep, according to new research that looked at the connection between sleeping habits and age-related memory loss. In what's described as the first study of its kind, researchers at the Brigham and Women's Hospital in Massachusetts found that extreme sleep duration -- either too much or too little -- in middle-aged women led to worse memory later in life.
The same was observed in women who reported erratic sleep patterns: those whose sleep durations changed by more than two hours a day also increased their risk of developing faulty memories later in life compared to those who kept regular sleep schedules. 'Given the importance of preserving memory into later life, it is critical to identify modifiable factors, such as sleeping habits, that may help achieve this goal,' said study co-author Elizabeth Devore in a statement. (Read: Sleep well, prevent heart disease!)
'Our findings suggest that getting an 'average' amount of sleep, seven hours per day, may help maintain memory in later life and that clinical interventions based on sleep therapy should be examined for the prevention of cognitive impairment.' For the research, scientists looked at the past sleep patterns and memory skills of about 15,260 female nurses aged 70 or older who were participants in the long-running Nurses' Health Study. (Read: Having sleepless nights? Here are 10 things you should avoid for better sleep)
Compared to women who'd gotten the recommended seven hours of shut-eye a night, those who'd slept less than five hours or more than nine demonstrated weaker memory skills -- equal to aging two more cognitive years. Initial findings were presented in 2012 at the Alzheimer's Association International Conference, and the study has now been published in The Journal of the American Geriatrics Society. (Read: What's not letting you sleep?)
Here are tips to sleep like a baby:
Set a seven days-a-week schedule: Go to bed at the same time every night and wake up at the same time naturally, including holidays. Choose a time that's a minimum of eight hours before you need to wake up and follow it for one week straight. If you still feel tired you need an earlier bedtime (try just 15 to 30 minutes more). Once you can get up in the morning alarm-free and feel alert most of the day, you've hit it just right.
Cut caffeine after 2 pm: Most people feel tired late afternoon and feel the urge to have caffeine. It will definitely perk you up but it could linger long after you've left work. (Read: Having trouble sleeping? Get help with these expert tips!)
Dim your devices: Many are addicted to checking social networking sites before sleeping. But the emitted light of the device is a problem. Avoid any electronics at least one hour before bed so that you don't need the sleep hormone.
Don't sleep in: The most important thing about establishing a healthy sleep pattern is to wake up on time.
Nap strategically: A mid-day snooze often helps in optimising alertness, productivity and creativity. (Read: 7 simple tips for a good night's sleep)
With inputs from AFP
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