Japanese Doctors Suggest 6 Ways to Build Good Sleep Habits prevent dementia

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jiraporn66
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Japan's Ministry of Health predicts that by 2025, about 7 million, 300,000 people, or one in fiveokdbetof the 65-year-old population, will suffer from dementia. The cause of Alzheimer's disease is caused by the accumulation of proteins in the brain called beta-amyloid (Beta-amyloid) and protein (Tau protein) than normal, which these proteins are classified as brain waste that the body can eliminate when sleeping. In this article, we will discuss why deep sleep plays an important role in helping to drive the protein that causes Alzheimer's disease. And how to create healthy sleep habits from a Japanese sleep specialist Dr. Satoru Tsubota.

Why does deep sleep drive junk proteins out of the brain?
As we age, our brains tend to accumulate amyloid proteins and neurofibrillary tangles, which are primarily made up of proteins known as furnace proteins. These proteins bind to nerve cells and cause nerve cell entanglement. until causing the cell structure of the neuron network to be destroyed and result in memory loss The easiest way to prevent dementia is to sleep well. Because when people sleep, brain cells shrink slightly. This improves the flow of cerebral fluid, resulting in a better removal of protein residues in the brain, including amyloid proteins and stove proteins. The rate of excretion of waste protein during sleep is 2 times better than when we wake up. Healthy sleep habits can help prevent Alzheimer's disease.

Creating healthy sleep habits from the advice of Japanese doctors

drink hot milk
Drinking hot milk before bed can increase your body's core temperature before going to bed. And when the body's core temperature drops, people feel sleepy. Plus, milk is rich in calcium, which helps suppress feelings of nervousness. helps to sleep soundly

Take a warm shower at about 38 degrees Celsius before bedtime.
Bathing, soaking in warm water with a temperature of about 38 degrees Celsius for about 20 minutes, 1-2 hours before bedtime, will make the blood flow better. It's a method that causes the body's core temperature to rise and drop slowly throughout the body, thus allowing you to sleep soundly.


warm the neck and head
The neck is a cold-sensitive organ, so it's best to keep it warm by wrapping it in a towel. It can also keep your head warm by blow drying your hair completely after you shower.
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