6 ways to keep sharp and brains active as we age (Image: Getty)
Elderly individuals have revealed some of their bedtime routines that have proven beneficial well into their 80s. Mental capabilities differ from person to person, with some maintaining sharpness into old age while others grapple with memory and focus issues. So, what’s the secret?
Six recommendations have been selected to demonstrate how incorporating certain habits could result in significant health advantages in the future. Mental resilience isn’t solely down to luck or genetics; it’s often a product of daily routines, particularly those in the evening, reports suggest.
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Reading before bed encourages deep focus (Image: Getty)
The way you unwind at the end of the day can significantly influence your brain health over time. Remember, it’s never too late to start, as your evening routine could potentially have a profound effect on your brain health in the long run.
Six habits that could boost your brain health in your twilight years
1. Reading before bed
Tucking into a good book before hitting the hay can keep your mind active and focused. It’s a common habit among octogenarians who still boast sharp mental acuity.
Whether it’s fiction, non-fiction, magazines or poetry, all these options help to keep the brain engaged and open to fresh ideas. Not only does it bolster memory and cognitive function, but it also helps to alleviate stress.
Unlike scrolling through your phone or watching telly, reading encourages deep focus without the distraction of bright screens. Plus, it aids sleep quality by helping you unwind before bedtime.
2. Reflecting on the day
Taking a moment to ponder over the day’s events is another popular pre-bedtime activity. This practice helps individuals of all ages stay grounded, assess their accomplishments, and fosters personal growth.
Setting aside some quiet time before bed to sit in silence or jot down thoughts can set you up for the following day and any future plans you’re working towards.
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Looking forward to the next day is an important habit (Image: Getty)
3. They prioritise sleep
For many, the importance of sleep is often overlooked. In our fast-paced, technology-driven society, sleep can easily be pushed aside for a more hectic lifestyle.
However, those in their later years frequently emphasise the significance of allowing both body and mind ample time to rest. During deep sleep, the brain rids itself of toxins, strengthens neural connections, and processes new information.
Studies have linked poor sleep to memory decline and an increased risk of cognitive diseases like Alzheimer’s. Maintaining a consistent sleep schedule and creating a tranquil night-time environment are key to preserving brain health.
4. They engage in a calming ritual
Those who maintain mental strength into their later years understand that evenings set the tone for rest. It’s crucial to have comfortable ways to unwind, fostering an environment conducive to relaxation.
Whether it’s listening to soft music or enjoying a cup of herbal tea, there are countless ways to achieve this, varying from person to person. A calming ritual can slow the frantic pace at which some people’s minds operate, promoting a more stable outlook.
This could be as simple as dimming the lights and practicing breathing exercises or engaging in yoga. Having a method to alleviate stress and anxiety is essential for maintaining a healthy mind.
5. They limit evening screen time
In our tech-savvy society, screens are a constant presence, but it’s best to use them sparingly at night. The blue light emitted by screens can disrupt melatonin production, making it harder to fall asleep and get the rest your brain needs for the next day.
Watching television or spending hours on a screen before bed can over-stimulate the mind, which is counterproductive when you’re trying to sleep. Instead, more calming activities like quiet conversations or listening to music are recommended.
6. They look forward to the following day
Maintaining a sense of optimism is crucial for a healthy outlook on life. Those who have reached old age advise against dwelling on the past, emphasising instead the importance of focusing on the future.
They set small goals that allow them to learn, connect with others, and grow. Having a plan for the next day provides a sense of purpose and a reason to get out of bed in the morning.
Your mental sharpness in the future depends on the choices you make today. Neuroplasticity, the brain’s ability to adapt and form new relationships, continues well into old age.
Therefore, what you choose to do before bed could have lasting effects on your future.