<story><title>Improving deep sleep may prevent dementia, study finds</title><url>https://www.monash.edu/news/articles/improving-deep-sleep-may-prevent-dementia,-study-finds</url></story><parent_chain><item><author>hiAndrewQuinn</author><text>Lots of low hanging fruit in this arena for people who haven&amp;#x27;t made a serious effort yet. Cutting out caffeine and alcohol entirely from my diet were by far the biggest improvements I made, then regular exercise, and finally a midday nap during my lunch break.</text></item><item><author>thesuavefactor</author><text>The million dollar question is though &amp;quot;How do we improve deep sleep?&amp;quot;
I have a sleep tracker at home and my weak point is always not getting enough deep sleep. I&amp;#x27;m not sure there&amp;#x27;s a way to force deep sleep somehow...</text></item></parent_chain><comment><author>Ironlikebike</author><text>I have always had insomnia and have to maintain very good sleep hygiene. Here&amp;#x27;s a few things I have found that help me get to sleep:&lt;p&gt;- No exercise after 18:30&amp;#x2F;6:30pm&lt;p&gt;- Absolutely avoid Vitamin D and Vitamin B supplements in the evening. These will suppress deep and REM sleep and I&amp;#x27;ll sleep lightly all night long if I take them.&lt;p&gt;- Hot sauna, shower, or bath before bed.&lt;p&gt;- Anti-histamine (cetirizine hydrochloride aka Zyrtec) as needed - I&amp;#x27;m allergic to my wife&amp;#x27;s dog and some nights I feel like I have bugs crawling on my skin. It can even wake me up.&lt;p&gt;Things that keep me from waking up at night:&lt;p&gt;- Gas X as needed to avoid acid reflux&lt;p&gt;- Anti Inflammatory helps keep me from having to use the bathroom when I know I&amp;#x27;m inflamed (getting old sucks).&lt;p&gt;- No alcohol in the evening&lt;p&gt;- No videogames, interesting books, or French lessons right before bed, or I&amp;#x27;ll be sleeping lightly and find myself ruminating in light sleep over these mentally engaging topics.</text></comment>
<story><title>Improving deep sleep may prevent dementia, study finds</title><url>https://www.monash.edu/news/articles/improving-deep-sleep-may-prevent-dementia,-study-finds</url></story><parent_chain><item><author>hiAndrewQuinn</author><text>Lots of low hanging fruit in this arena for people who haven&amp;#x27;t made a serious effort yet. Cutting out caffeine and alcohol entirely from my diet were by far the biggest improvements I made, then regular exercise, and finally a midday nap during my lunch break.</text></item><item><author>thesuavefactor</author><text>The million dollar question is though &amp;quot;How do we improve deep sleep?&amp;quot;
I have a sleep tracker at home and my weak point is always not getting enough deep sleep. I&amp;#x27;m not sure there&amp;#x27;s a way to force deep sleep somehow...</text></item></parent_chain><comment><author>bogota</author><text>Im jealous of anyone who can sleep well. I have been doing all of the above for years as well as testing out different temperatures and also not looking at screens for well over an hour before going to bed.&lt;p&gt;I just can’t get good consistent deep sleep. I will say one thing that did help was i use to live in the city and after i moved outside of it and it was much much quieter at night (no trucks driving through or random sounds or honking in the middle of the night) i did notice an improvement.</text></comment>