Having a sleep schedule is healthy

DEAR DOCTOR: I read that not getting enough sleep can increase my risk of Alzheimer’s disease. I’ve had occasional trouble sleeping most of my life, and it seems to be getting worse as I get older. How worried should I be?

DEAR READER: Poor sleep doesn’t portend an Alzheimer’s diagnosis. But it does have health effects that can range from serious to grave. In the short term, lack of sleep affects learning, mood, memory and coordination. In the long term, chronic sleep deprivation is implicated in diseases like diabetes, obesity, cancer and heart disease.

Experts in the field agree that a healthful night’s sleep lasts about eight hours. It is made up of the dream state of REM (rapid eye movement) sleep and several levels of a deeper state known as non-REM sleep. Not only do we need all these phases of sleep for optimal mental and physical health but we also need them in adequate quantities. There are no shortcuts. And due to the nature of sleep and its effect on the brain and body, it’s not actually possible to make up for missed sleep.

The good news is you

can take steps to ensure a better night’s sleep, but the challenge is following the rules consistently.

Watch the caffeine and alcohol. A morning cup of coffee probably won’t throw things too far out of whack, but if you’re serious about sleeping better, switch to noncaffeinated beverages after breakfast and skip the nightcap.

Make your life sleep-friendly. Start by putting the screens away at least an hour (some experts say three hours) before bed. Phones, tablets, computers and video games emit so-called “blue” light that disrupts sleep. We need the natural light of evening, dusk and then night to signal our internal clocks that it’s time to shut down.

Keep your bedroom dark and quiet. Blackout curtains, a sleep mask and earplugs can help overcome disturbances from outside or inside the house. Also, research shows we sleep best in a cool room, from 60 to 68 degrees.

Also, set a sleep schedule. Go to bed at the same time each night and get up at the same time each morning.