"Early to bed, early to rise, makes a man [or woman] health, wealthy and wise," is a proverb often attributed to Benjamin Franklin. Research now confirms that sentiment.
A study published in the journal of the American Academy of Neurology reveals that older people whose activity levels peak later in the day have a 45% greater risk of dementia.
Researchers recorded the patterns of rest and activity of around 2,000 older adults (average age 79) for 12 days. They were then followed for three years to see who developed dementia.
The scientists discovered that erratic timing of when you get up and go to sleep — and being slow to get going — can damage your circadian rhythm, increase inflammation, and contribute to deposits of plaque and amyloid tangles in the brain.
How can you establish a healthy sleep-wake cycle as you age?
• Go outdoors early in the day and expose your skin and eyes to sunshine (put on sunscreen after 10 minutes).
• Get daily exercise.
• Don't take a nap.
• Practice stress management.
• Have breakfast early and stop eating by 7 p.m.
• Toward bedtime, limit exposure to blue light from digital devices and TV.
If you need to improve your sleep-wake pattern, change your sleep and wake times by an hour or less each day until you achieve the healthy pattern you want. Your goal should be to sleep and get up (early) at around the same time daily, and get seven to nine hours of rest.
For more advice, read my book "YOU: Staying Young, the Owner's Manual for Extending Your Warranty."