Keep Struggling With Sleep and You Could Be Putting Your Brain at Risk: Avoid This 3 Hours Before Bed for Better Sleep
[Mom & Dad’s Guide to Independent Living] 4 Latest Sleep Tips for a Good Night’s Rest in 2026
Many people struggle with insomnia. According to data released by Korea’s Health Insurance Review & Assessment Service in 2025, 63% of insomnia patients were between the ages of 50 and 70.
On the YouTube channel “Mom & Dad’s Guide to Independent Living,” we take a closer look at the causes of insomnia that can threaten brain health in middle-aged and older adults, along with the latest sleep tips for 2026. The channel provides practical digital and lifestyle information to help people enjoy a better second chapter of life.
When you don’t get enough sleep, waste products can build up in the brain, potentially increasing the risk of neurodegenerative diseases such as dementia. During deep sleep, the brain clears away waste products generated by cellular activity.
A study published in the Journal of Gerontology at Oxford University in March 2026 found that 28.7% of 5,899 participants experienced insomnia, while the associated risk of dementia was reported at 12.5%. Experts say improving sleep starts with making simple changes to everyday habits.
① Stop Eating and Drinking 3 Hours Before Bed
Drinking water before bed in an effort to wake up early can actually interfere with restful sleep. Joo Eun-yeon, a professor of neurology at Samsung Medical Center, recommends keeping both the stomach and bladder as empty as possible for better sleep.
Except for a small amount of water needed to take medication, it is recommended to avoid eating or drinking anything during the three hours before bedtime.
② Use Your Bed Only for Sleeping
If you’re not sleepy, avoid forcing yourself to stay in bed. Psychiatrist Lee Jun-yong recommends a sleep-restriction approach in which you go to bed only when you feel sleepy.
The light from smartphones and TVs can suppress melatonin, the hormone that helps promote sleep. If you can’t fall asleep, it may be better to read a book under dim lighting or listen to relaxing music instead.
③ Do Strength Training 3 Times a Week
Strength training, such as squats, may be more beneficial for sleep than simply taking a slow walk. This is because muscles release signaling proteins known as myokines, which may help promote deeper sleep.
In a May 2026 study by researchers at Samsung Medical Center, participants who improved their skeletal muscle index experienced a 42% reduction in insomnia severity scores.
However, avoid intense exercise late at night, as an elevated heart rate can make it harder to fall asleep.
④ Try Earplugs and an Eye Mask
As we age, the brain can become more sensitive to subtle sources of light and noise, making it easier to wake up during the night.
Using an eye mask and earplugs to block out visual and auditory stimulation can be a simple way to improve sleep quality. Choose an eye mask that does not put pressure on the eyes and soft, comfortable foam earplugs that fit gently in the ears.
Source: 조선일보 (https://www.chosun.com/economy/startup_story/2026/08/22/IXR5CLD5MNH7LM5UH7UVD4Q2MY/)