Nighttime Habits for Brain Health

In today’s fast-paced world, winding down at the end of the day can feel like a massive challenge. With constant digital distractions (don’t feel bad, we’ve all zoned out to funny animal videos at some point or another), lingering work emails, and the pressures of daily life, finding a moment of calm to end the day is easier said than done. All this stress means our brains don’t work at their best. But nighttime habits for brain health can help.

This got me thinking: What do neurologists—aka, brain docs—do before bed to keep their brains sharp? To find out, I picked the brains (pun intended) of four neurologists to get their top recommendations—from calming rituals to tech-free zones.

1. Have a consistent sleep schedule

One of the most important things you can do for your brain is have a consistent sleeping schedule, says Christopher Allen, MD, medical advisor and pediatric neurologist at Aeroflow Sleep. He recommends going to bed and waking up at the same time every day, even on weekends (sorry, we’re just the messenger!). He also says a consistent sleep schedule strengthens your sleep-wake cycle and enhances deep-sleep phases, improving your quality of sleep.

But how exactly does this process work? It’s related to the release of different hormones, according to Faye Begeti, MD, a neurologist, neuroscientist, and author of The Phone Fix: The Brain-Focused Guide to Building Healthy Digital Habits and Breaking Bad Ones.

“Our brain releases hormones like cortisol to make us feel alert and melatonin to make us feel sleepy,” Dr. Begeti explains. An erratic sleep schedule can throw these hormones out of sync, making you sleepy or alert at the wrong times, she adds. Dr. Allen also says adequate, high-quality sleep is essential for brain function, memory, and removing brain toxins¹ that accumulate during the day. So to give your brain a chance to reset, make sure your sleep schedule isn’t a roller coaster.

Some tips? Set an alarm that reminds you to wind down for bed. And, if possible, avoid hitting the snooze button too many times in the morning. Easier said than done (we know), but your brain will thank you for it.

2. Try 10 minutes of meditation or guided imagery

After a busy day, it can be difficult to keep your mind from racing with stressful or anxious thoughts. This is where mindfulness and relaxation techniques come in—like meditation, deep breathing, or progressive muscle relaxation.

Because stress and anxiety can impair brain function² and lead to sleep disturbances, Dr. Allen recommends incorporating these practices into your nighttime routine. They help lower your heart rate and blood pressure, making it easier to fall (and stay) asleep, per Penn Medicine.

Dr. Allen practices these techniques 10 to 15 minutes before bed, either sitting or lying down comfortably, while focusing on deep, rhythmic breathing and guided imagery. He reminds us that meditation isn’t about “emptying” your brain of thoughts—it’s about being aware of those thoughts and letting them pass by without judgment.

3. Limit screen time (aka, blue light exposure)

Look, we’ve all done it. That is, gone to bed with the intention of sleeping, only to spend two hours scrolling down a TikTok rabbit hole. Unfortunately, this is not the best thing you can do for your brain health and sleep quality.

But why is it so bad? According to Dr. Allen, exposure to blue light from screens can suppress the production of melatonin—the hormone that tells your brain it’s time to wind down and sleep. Reduced melatonin levels can disrupt sleep patterns, which in turn affects brain function and overall health, per Harvard Health Publishing.

If you can, try to avoid screens (like your phone, laptop, or TV) at least one hour before bedtime, says Dr. Allen. If you can’t avoid them, consider blue light filters or glasses.

4. Read some pages before bed

If the idea of curling up with a good book has always been appealing, you’ll be happy to know it may have brain benefits, too. According to Mather Hospital, reading can help improve brain and memory function, enhance brain connectivity, and reduce stress.

It can also help your sleep: A December 2021 randomized trial in BMC found participants who read in bed before going to sleep had improved sleep quality compared to those who didn’t.

Dr. Allen suggests reading a book as part of your bedtime routine to prepare your mind for rest. Even just a few pages can make your eyes start to feel heavy. Opting for a good ol’ paperback copy (vs. a digital one) can help cut down on light exposure that keeps you awake, too.

5. Create a cool, dark sleep environment

It’s true: The state of your sleeping quarters can have a real effect on how your brain prepares for sleep. According to Dr. Allen, cooler temps and darkness facilitates the brain’s sleep process and signals the body to produce melatonin. Meaning, having a cool and dark bedroom may lead to deeper, more restorative sleep (and who doesn’t want that?).

Here are some tips to make your bedroom the ideal sleeping environment, per Dr. Allen:

• Keep your bedroom temperature around 65 to 70 degrees Fahrenheit. (If you don’t have AC, try propping open some windows and using fans to circulate the air in the room.)
• Put up blackout curtains to keep light out
• Try wearing an eye mask if you still see light
• If you need noise to fall asleep, consider investing in a white noise machine, or download a calming sound app on your phone

And if you’re not quite ready to head off to dreamland yet, some people have found adding red light or low, warm lighting to their rooms has helped them relax. (There’s not much research on this, but it’s harmless if you want to give it a try.)

6. Relax with gentle movement

As you might know, exercise is not only good for your heart and muscles, but also for your brain. In fact, getting regular, moderate-intensity exercise can reduce your risk of cognitive decline as you age, per the Centers for Disease Control and Prevention (CDC). It can also boost memory skills, and encourage production of certain growth factors in the body—including chemicals that affect the growth of new blood vessels in the brain, per Harvard Health Publishing.

And according to Dr. Allen, exercise can increase your time spent in deep sleep, which is critical for brain health and repair.

You might want to reserve that HIIT workout or Pilates session for the morning or afternoon, though. While everyone is different, some people find vigorous exercise too late in the evening to be overstimulating for the brain. This is where light activities like yoga and stretching might be more helpful. Even a post-dinner/pre-bedtime walk around your neighborhood can help your brain relax.

Here are some yoga poses to try before bed:

7. Do a puzzle (or other brain-boosting hobby)

Picking up new hobbies that exercise your brain, like doing a puzzle, learning a new language, or taking an online class, can improve memory and concentration, says Madhav Thambisetty, MD, PhD, a professor of neurology at Johns Hopkins University and McKnight Brain Research Foundation vice chair and trustee.

We know it’s tempting to zone out watching Netflix or scroll on your phone after a long day (in fact, sometimes that’s what you need!), but adding new hobbies to your nights can be fun and beneficial for your mind.

And it doesn’t have to be anything too complex: a jigsaw puzzle, simple word search, or game of Uno or checkers (family game night, anyone?) can do the trick. As long as you’re using your “thinking cap,” you’re helping your brain. Who knows, you may just find your new favorite hobby in the process.

8. Talk to a friend

Social butterflies, this one’s for you. Research⁴ shows that greater social engagement and staying connected with friends, family, and your community stimulates the brain and may improve mental well-being, says Dr. Thambisetty.

You may not have the time to socialize every night, but carving out a few nights per week/month to meet up with friends or family can improve your mood, relieve stress and anxiety, and curb feelings of loneliness and isolation. Some ideas to consider:

• Meet up with friends for dinner (or host dinner at your place)
• Go on a walk with friends/neighbors/loved ones
• Volunteer
• Join a local social club

9. Eat a handful of nuts and berries for night snack

What you eat at night matters, too. Adding more antioxidant and omega-3-rich foods to your dinners and nighttime snacks can help your brain, says Rizwan Bashir, MD, a board-certified neurologist based in Atlanta, Georgia.

For example, “antioxidants, found in fruits like berries and vegetables like spinach, help protect brain cells from oxidative stress, which can lead to cognitive decline,” he says. And “omega-3s, found in salmon and walnuts, support brain function and structure.” On the other hand, heavy, high-sugar meals and snacks can disrupt sleep and may lead to inflammation, which can negatively affect brain health, Dr. Bashir adds.

The best way to get more of these nutrients? “Have a light snack in the evening, like a handful of nuts or a small serving of berries, and avoid sugar and heavy foods at least two hours before bedtime to ensure better sleep quality,” he says.

10. Sip on some chamomile tea

Winding down with a cozy drink is a must in many night routines. But things with caffeine or alcohol can interfere with sleep patterns and reduce overall sleep quality, which is crucial for brain function and health. Instead, Dr. Bashir recommends replacing your evening espresso or nightcap with a warm cup of herbal tea.

“Herbal teas, like chamomile and peppermint, can promote relaxation and better sleep quality,” he explains. Make sure to also have your last caffeinated drink in the early afternoon, to avoid sleep disruption.

11. Choose what you watch wisely

It’s not just the light of screens that can keep your brain on high alert, but the type of content you’re watching at night, too, says Dr. Begeti. “Some people will keep their bedroom completely tech-free,” she notes, but many people need to watch TV to help them unwind and fall asleep (it distracts their minds from racing thoughts about work or other stressful events).

It’s true: the types of shows, movies, or videos you watch can keep your brain alert, stimulated, and even stressed, per the Cleveland Clinic. Here are some tips Dr. Begeti implements and suggests to her patients when choosing what to watch before bed:

• Avoid stressful content before bed to keep your mind calm. This is important because the alertness hormone cortisol is produced when you’re stressed, per the Mayo Clinic.
• Steer clear of content (and even social interactions) that are naturally psychologically stimulating. This could be thrillers, murder mysteries, or arguments/debate-style content, which all have potential to be stress-inducing. Try to opt for passive, relaxing content, Dr. Begeti says.
• Avoid watching content or doing activities that cause you to put off your bedtime. This is a phenomenon called revenge bedtime procrastination, and it can seriously affect your sleep.

The bottom line

The top nighttime habits for brain health (that neurologists themselves do) can not only help you sleep at night, but can also improve your mood, reduce stress, and improve your memory and cognition over time. But don’t feel like you need to incorporate every single one right away.

Everyone’s body is different, and what works for one person may not work for another. Ultimately, it’s best to stick with healthy habits that work for you, which in turn, help your noggin.