You may think that diabetes and dementia have nothing in common. But they share a common risk factor associated with defensive behavior.. Here is our word of the day for today: sleep.

Don't underestimate the importance of a good night's sleep. The fact is that lack of sleep can affect your health years later.. But before I share with you the most effective ritual for getting yourself a good night's sleep, let's take a look at some research..

The Journal of Diabetes Care published an article stating: " This means that the current quality of your sleep will still affect your health in one way or another..

Finally, one should not ignore the results of a recent study, during which the existence of a glymphatic system was discovered that clears the brain of unnecessary information.. Dr. Maiken Nedergaard, co-director of the Center for Transplant Neurosurgery at the University of Rochester and study author Dr. Maiken Nedergaard, said: “Sleep is critical to the brain’s junk-cleansing system, and our research shows that the deeper the sleep, the better.. This finding adds to the growing evidence that sleep quality and duration can predict the onset of dementia and Alzheimer's disease."

The glymphatic system only functions when a person is sleeping.. Essentially, it compresses brain cells by injecting cerebrospinal fluid into the brain.. The latter also clears the brain of waste, including beta-amyloid proteins, leading to the development of Alzheimer's..

Research shows that sleep deprivation can contribute to a wide variety of problems: memory impairment, emotional processing and learning difficulties, and, as mentioned above, diabetes.. I hope these are convincing enough reasons for you to start saving your brain and accustom yourself to good sleep..

Evening sleep ritual.

I like to imagine my bedroom as a kind of sacred sanctuary for sleep, relaxation and recovery.. Now let's think about what evening ritual you can think of for yourself to get ready for bed.. Try the following variation (by the way, you can always supplement it with a 5-minute relaxation practice before bed).

Here are some actionable tips to keep in mind before entering your "

• Avoid electroluminescent radiation from TV, computer and mobile phone - they all slow down the body's production of melatonin for about 2 hours. If you have a TV or any other technology in your bedroom, we advise you to consider creating a gadget-free area for sleeping..

•Try drinking warm milk or chamomile tea before bed - they are known to have a relaxing property.

•Listen to calm or soft music.

•Use soothing scents like lavender and rose oil.

•Read something that isn't scary and doesn't make you think. Reading in bed can prevent you from falling asleep, so we advise you to close the book an hour before bedtime..

• Put on comfortable pajamas - this is a great signal for the brain that it's time to get ready for bed.

• Avoid physical activity and do not eat at least an hour before bedtime, because this only stimulates the body.

Even if you are used to going to bed at a certain time, your body will still get used to the new schedule if you give it enough time and are consistent with the new habit.. Create an evening sleep routine that best suits your personal needs..

Do your best to go to bed at the same time every night and eventually train your body and mind to fall asleep at the same time..

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