The evidence is continuing to mount up - good sleep is a significant factor in reducing your risk of dementia.
A study released in October 2023 showed that losing as little as 1% of deep sleep each year has been linked to a 27% increase in dementia risk.
Poor sleep - especially a lack of deep or 'slow wave' sleep - is emerging as a crucial risk factor for dementia.
But while we can take action to address some other aspects of our dementia risk - fix eating habits, get more exercise, cut down alcohol consumption - getting a good night's sleep can remain frustratingly elusive.
It often seems the more you try, the harder it is to nod off and stay asleep.
For busy health and aged care workers who work long and erratic hours, a good night's sleep can be difficult to achieve. And if shift work is part of your life, it could feel downright impossible.
We've collected six tips to help give you the best chance of drifting off at bedtime, whenever that may be.
Think of sleeping the way you might your exercise regime - make time for it! When busy periods loom, you may have to reduce other activities to prioritise getting some zzz's. For shift workers, plan ahead when you know your roster, and make sure you accommodate an opportunity for 7-9 hours sleep every 24 hours. It can be all at once, or in one main block and a couple of naps. But you may have to rearrange social and household activities.
Your body appreciates habit when it comes to sleep, so give yourself the best chance of meeting its needs by picking a consistent bedtime that fits in with your roster.
Find some activities that help you wind down, whether it's reading, having a bath or listening to music. Do them consistently before bedtime, ideally in a dimly lit and quiet environment. It goes without saying that screens and devices shouldn't be involved.
If you know you'll be starting early or working late, plan ahead. How will you fit sleep in? If you need to undertake late or night shifts, pay attention to tricky periods like when you transition to a block of days off - it helps to have a short sleep in the morning and go back to bed in the evening. Some sunlight after waking in the morning can help your body clock realign to the day-night cycle.
It's important to get the basics right. If you're able to control the temperature, aim for 16-20ºC, and get it as dark as possible by using heavy curtains or an eye mask. Finally, block out as much noise as you can by shutting doors and windows, or use ear plugs.
Eat only lightly before bed, limit fluid intake in the hours before sleep, and don't rely on alcohol to help you drift off - while it might make you sleepy, it will have a negative effect on sleep overall. Nicotine and some medications will also impact your sleep. Sleeping tablets should usually only be used for short-term or intermittent relief of sleep problems. Always consult a healthcare professional regarding medication use and its impact on your sleep.
Finally, if you're tossing and turning it's better to get up and do something relaxing in a quiet, dimly lit environment for an hour, then try again. If sleep problems occur more than three time a week for several weeks in a row, seek advice from a healthcare professional.