Limit screen time before bed.
Exercise regularly.
Practice stress-reduction techniques.
Speak with your healthcare provider if you experience persistent insomnia or frequent daytime naps.
The Bottom Line
This large study suggests that sleeping less than seven hours or more than nine hours, chronic insomnia, and frequent daytime napping are associated with greater white matter damage in the brain—a marker linked to aging, stroke, memory decline, and dementia. 
Although the research does not prove these sleep habits cause dementia, it reinforces the importance of healthy, consistent sleep as part of an overall strategy for maintaining brain health. 
Taking care of your sleep today may help protect your brain for years to come.
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