SLEEP 😴 The first of 12 ways for YOU to prevent dementia

Dementia is a massive fear for me. The Parkinsons is bad enough and research has shown there is an increased risk of dementia in Parkinsons patients.

⛔️ NOT ME ⛔️

I’m doing everything I can to keep this awful disease from my door, or rather, from my mind.

Sky News covered a report from Alzheimer’s Research UK about 12 simple steps you can take to prevent Dementia, reducing your risk by 40%. That’s huge!!

NOW, SLEEP… 🥱 😴 💤

Getting at least SEVEN hours sleep a night is first on the list. This is true for all parts of my life, not just in preventing Dementia.

BUT HOW ????

You go to bed, you lie there, your mind races round, you worry about things, you get uncomfortable. Getting to sleep is easier said than done…

Here is a brilliant video from Professor Colin Espie at Oxford University. With everything going on, it can be tricky to get a good nights sleep. He has some simple tips to help you get to sleep faster and sleep more soundly.

NHS Better Minds

Or you can read the NHS advice from Better Minds here ▶️

Better than you think?

This is a genuine snapshot of a sleep tracker from this morning. The guinea pig in question thought they’d “taken ages to fall to sleep” but the sleep tracker showed that was just a feeling, not a reality. Actually this is a TOP night’s sleep. So track your sleep, its really helpful.

Sleep trackers

These are common on fitness trackers and smart watches. They’re great because you wear them all the time. I have a new Apple Watch thanks to my kids at Christmas but there are great value alternatives. Check out this Amazfit offer on Amazon Prime

A couple of other best-sellers:

Then of course, the Apple Watch. This has other benefits like a brilliant fall detection function – as a Parkinsons sufferer that’s a real time hazard and knowing someone will be there to pick me up if I can’t is worth every penny of the purchase price. You don’t need a brand new model, as long as its version 4 or newer it has the fall detection. A number of options HERE

So what else helps…

Here’s a few other personal recommendations for helping you sleep well, and having a nicer time in bed (no smut intended !!)

BEDROOM

Get your bedroom to be really comfortable and welcoming. Warm if its chilly, cool if its warm. With the cost of living crisis, using up expensive energy in the current UK cold snap is a worry. How about a Comfort Control Electric Blanket – this one is a current Bestseller. Or this heated throw. If you struggle with neck pain or headaches maybe an orthopaedic pillow – on offer here so not as pricey as you might imagine. Worth every penny for a good night’s sleep.

BEDDING

On the beautiful bed front, silk pillowcases were recommended to me, initially to help prevent wrinkles and fuzzy overnight hair. This was not high on my list 😂 😂😂 however… they are fantastic for warmth when cool and coolness when hot, plus they look beautiful, so they are a thumbs up from me. Check out options including this 100% Mulberry Silk Bestseller on Amazon Prime here.

NOISE CANCELLATION

If you struggle to sleep, shutting out external distractions through the world of music, radio or podcasts is a great way to relax, doze and drift off. If you share a bed, doing that without disturbing your other half can be tricky, so this headband with small headphones is brilliant. Its flat and comfortable and you can sleep in it, or slip it on if you wake in the night.

If you don’t have a subscription service for music, podcasts or audio books, its worth getting one. I use: Amazon Audible and Music.

LIGHT BLOCKING

I was born in wartime so blackout curtains were a thing. Maybe because of that they fell out of fashion but recently, with cost of living worries, their insulating properties as well as light blocking properties have made them popular. Blacking out unnecessary light helps, especially if you want to catch up on a few hours 💤 in the daytime. They come in all sorts of colours and sizes on Amazon Prime – simple!

KNEADING OUT THE KNOTS

If you’re lucky enough to have someone to rub away the stress of the day, wonderful, otherwise, here is a nifty massager that can ease the pain of tight muscles or stress tension. These come in various sizes and cost various amounts but for relaxation pre sleep as well as muscle soreness from exercise, they are a great option. Here’s one with a massive 60% off (at time of posting) or a range of options here.

ANTI ANXIETY CRYSTALS

Well this is a new one on me. I’m an engineer and a sceptic, so if you fancy giving this anti-anxiety crystal bracelet a go, I’d be pleased to hear all about it. It comes with aromatherapy oil which you drop onto the lava beads so I suppose it acts as a diffuser. Might help… Over to you!

Dicky’s Summary

Anyone at any age should be mindful of getting enough good quality sleep. It’s your brain’s time to repair, not just itself but the whole of your body. Treat it well and hopefully you can avoid Dementia and the dreaded Parkinsons. If you do suffer from either, quality sleep is a key part of managing symptoms, setting you up for the day, better able to put in place other positive measures like physical and mental exercise, social engagement and many of the other tips to reduce your risk of the degenerative diseases of aging.

NHS Guidance

Here is a good website from the NHS and Every Mind Matters