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SLEEP: THE KEY TO A GOOD MEMORY, TIPS FROM AN EXPERT AND CARROT TOP PESTO

October 12, 2018 6 Comments

I forgot to go to an appointment yesterday. Embarrassing. I would never have forgotten something like this in my youth. But could it be the poor sleep I’d had the night before? A new study links memory and everyday errors to sleep deprivation. The study (which points out that many human-caused disasters from Chernobyl to Exxon Valdez are linked to errors made because of poor sleep) tracked 234 people and compared the sleep-deprived with the well-slept. Those who hadn’t slept had worse memories and consistently made many more mistakes.

Last week Susan reminded us of the link between bad sleep and Alzheimer’s. Poor sleep prevents us laying down memories in the part of our brain known as the hippocampus, which is exactly the brain part first impaired by Alzheimer’s. Clearly sleep affects memory. So how can we improve our sleep?

This summer I read a new book on sleep, How to Sleep Well by Dr Neil Stanley, a sleep researcher for 36 years which included overseeing the world’s largest laboratory sleep trials. His tips are entirely practical, many focussing on things like bedding. This is what he does to improve his own sleep (I always trust an ‘expert’ who reveals his personal tips!):

He sleeps in a separate room from his partner and believes everyone should sleep alone, pointing out that if you share a standard double bed you effectively have less space than a child in a single bed. Like all sleep experts he advocates a room that is as dark and quiet as possible, with a pre-bed wind-down routine involving whatever we find relaxing: reading, a warm bath, meditation.

He destroys the myth of ‘the perfect eight hours’ in a single swoop. Everyone’s different, he says, and each one of us knows the amount of sleep on which we function best. He says genetics play a big role in our sleep requirement. If your parents survived on very little sleep, you probably can too.

The practicalities of the bedroom are important for sleep: cotton sheets and pure wool duvets are what he uses, alongside what can only be called an investment bed, a six-foot Vispring Shetland Superb with a pocket-sprung mattress of 100% pure Shetland wool – all to himself! He doesn’t like memory foam. Nor do I. When I recently bought a mattress, I too opted for an old-fashioned, all natural mattress, despite the marketing behind memory foam. This wasn’t because I too am a sleep expert (although I feel like one at times) but because I spent a few nights on my daughter’s memory foam mattress, in the name of research. She loves it. I overheated.

But Dr Stanley’s biggest obsession appears to be pillows. He favours goose-down, a down-and-feather combo, or pure wool. He believes pillows are as important as mattresses. It’s all about keeping the neck and spine aligned. A year ago I found my sleep improved if I removed my second pillow from the bed. Before this, I’d kept a second pillow up against the headboard so that I could read before I slept. Although it wasn’t anywhere near my head, somehow it disrupted my sleep. Now I throw it on the floor. As Dr Stanley points out, sometimes the smallest things can make the biggest difference. So experiment with your pillows and treat yourself to a new one every three years.

Dr Stanley is also rigorous about washing his sheets and advises weekly washing for linen and six-monthly washing for pillows with an outdoor drying (confession: I never wash my pillows but after reading this I did, and it made no difference to my sleep). He only wears cotton pyjamas and keeps his window open all year round to prevent the build-up of carbon. For people who can’t do this (like Susan and I who live beneath flight paths), he suggests ear plugs and sleeping with the bedroom door ajar. He has no computer, TV or radio in his bedroom, but not because he’s overly concerned about blue light. Indeed he cites American research showing that stripping blue light from screens didn’t prevent sleep disturbances, although this contradicts other studies we looked at HERE. Instead, he argues, it’s mental stimulation that stops us sleeping.

Unlike most other sleep consultants, he might have a glass of wine and an espresso in the evening, stating that we metabolise caffeine at different rates. Like every other sleep consultant, however, he reads before bed and suggests ‘non-thrilling’ books with short self-contained chapters. I’m reading short stories at the moment and they’re perfect. Poems are also excellent – they rarely have cliff hangers.

Dr Stanley’s other sleep-inducing habits are also – reassuringly – the same as mine. If he wakes early, he gets up and does something. Apparently getting up avoids the ‘sleep inertia’ of returning to sleep only to wake outside the sleep phase our bodies need to wake up in, which leaves you feeling groggy. I feel it’s my duty to point out that there are pros and cons to this rise-when-you-wake philosophy. Some of us can push on through the day or take an afternoon nap. Some of us can’t.

He never has a weekend lie-in and claims never to have pressed the ‘snooze’ button. More and more research suggests that keeping regular hours is critical to both ageing well and sleeping. We should all be rising and going to bed at around the same time each day, apparently.

Finally, Doctor Stanley likes to be in bed by 9.30pm (me too – in my fantasy life), and to eat before 7pm, pointing out that digestion should be complete before we sleep so our bodies can genuinely rest. We should eat three to four hours before bed, he says. This reflects our longevity research which consistently shows that eating immediately before sleep is detrimental to good health, affecting weight gain and sleep-quality amongst other things.

Last of all, he shares another sleep-better habit of mine: a pen and notebook by the bed for writing down things that need to be done, ideas, worries. I scrawl them down in the dark and the next morning I try and decipher them. And you know what? The ideas or concerns that strike in the night are always either brilliant or catastrophic. But when I wake and untangle my handwriting they’re not half as brilliant or catastrophic as they were at 2am. Funny eh?

You can read more about the research mentioned above on the impact of sleep on memory  HERE

CARROT TOP PESTO

While in Poland this summer we ate in the home of a Polish foodie family and they served us carrot top pesto, made from nothing more than the feathery tops of carrots with olive oil, parmesan and cashews. My daughter said it was the best pesto she’d ever eaten. So I rushed back and sought out carrots-with-tops (farmer’s markets are great for these although some supermarkets sell them too) and made my own version. Not only is it delicious but there’s a rather pleasant and virtuous glow that comes from using the tops rather than throwing them away.

  • 70g of carrot tops, stalks and all.
  • 2 garlic cloves, peeled
  • 7 tbsp Extra Virgin Olive oil
  • 2 tbsp cashew nuts (or use pine-nuts or any nut you like)
  • Handful grated parmesan (more if you like it cheesy)
  • Pinch salt

Wash and dry the carrot tops (if they need it). Then put everything in the blender and blitz for a minute.

My children prefer this to regular basil pesto and polish it off with a few raw veg sticks or some crackers. Otherwise use it as you’d use any pesto, on fish or veg or with pasta. However you like …

Annabel

PS Huge thanks to everyone who sent me such kind messages of condolence on the death of my beloved dog. Every message was really appreciated … xx

  • Meal Types: Dinner, Family, On The Go, Soups and Salads
  • Conditions: Ageing, Alzheimer's, Insomnia
  • Ingredients: Carrots, cashews, Parmesan
« Why Alzheimer’s Is A Women’s Issue
WHY LONELINESS IS AN EPIDEMIC and BAKED ZA’ATAR CHICKEN »

Comments

  1. Ailsa Salton says

    October 12, 2018 at 9:11 am

    I loved all the age well recipes in your last post. I made them all and can only say they were delicious. Especially the Pearl Barley Risotto.

    Keep them coming
    Kind regards
    Ailsa

    Reply
    • Annabel Abbs says

      October 15, 2018 at 7:31 pm

      Thanks, Ailsa, glad you enjoyed them and yes, the pearl barley risotto is delicious!

      Reply
  2. Jacky Anthony says

    October 19, 2018 at 4:48 pm

    I love this pesto. Delicious and so easy to prepare. I’m passing on the recipe on to everyone.

    Reply
    • Annabel Abbs says

      October 29, 2018 at 8:16 am

      Thanks, Jacky. So do we. We always buy the carrots with tops now and use the tops before we eat the carrots!

      Reply

Trackbacks

  1. HOW I SOLVED MY SLEEP PROBLEMS - The Age-Well Project says:
    June 28, 2019 at 10:25 am

    […] our book about sleeping well, and why it’s key for healthy longevity. And we’ve blogged here about why sleep is so important as we age. And you’ll find plenty on the site about the link […]

    Reply
  2. WHY YOU’RE NOT GOING TO BED, AND WHY YOU SHOULD - The Age-Well Project says:
    April 30, 2021 at 4:18 pm

    […] remind you how important sleep is for ageing well. We’ve written about it many times, including expert tips, the best foods for sleep and solving sleep […]

    Reply

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Welcome to The Age-Well Project

Welcome to The Age-Well Project!
Here you’ll find easy changes for a longer, happier life. We’ve immersed ourselves in the science of longevity and distilled the research to make it work in our everyday lives. You can change the way you age: here’s how.

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Everything we’ve learnt about ageing well points Everything we’ve learnt about ageing well points to a time (for women at least) in their mid-60s when the chronic conditions of ageing, like diabetes, heart disease and dementia, are - statistically - more likely to kick in. 

And we know that our reproductive hormones do so much more than prepare us to have periods and babies, we have receptors for them throughout our bodies and brains. 

Oestrogen, in particular, helps keep bones strong, blood vessels flexible, brains firing and inflammation levels low. Essentially, it wraps us up in a cosy protective cloak to keep us safe and healthy while we're able to reproduce, but once the eggs have run out - we're on our own! 

Between the average age of menopause at 51, and that time in our 60s when the chronic conditions of ageing are more likely to kick in, we have a decade or so in which it’s vital to focus on our health.

And how to do that? It’s on the blog - link in bio

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If you’re lucky enough to have good metabolic he If you’re lucky enough to have good metabolic health you might want to thank your Mum today. Recent studies have found that women who move around during their reproductive years and during pregnancy and then breastfeed for a bit pass on a compound in their milk called 3SL which provides lifelong protection against poor metabolic health. The offspring of moving, breastfeeding Mums appear to have a lower lifetime risk of heart disease, type 2 diabetes and other chronic metabolic disease. Even gentle strolling during pregnancy and while nursing can produce this compound. So today we thank our Mums for that - as well as everything else.  Susan’s mum in the hat. Annabel’s mum in the pony tail. 

#mothersday #mothers #move #agewell #goodhealth #longevitylifestyle #longevity #walk
There’s been lots of good news for walkers recen There’s been lots of good news for walkers recently. A study published last month found that over-60s who walked between 6000 and 9000 steps a day cut their risk of heart disease (including strokes and heart attacks) by 40-50 percent, when compared to a more typical 2000 steps a day. In fact this study found that for every additional 1000 steps walked, the risk fell still further. 

How far are you walking to age well? Let us know in the comments and there’s more on the power of walking on the blog - link in bio

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A big hug from us to you to mark International Wom A big hug from us to you to mark International Women’s Day! 

The campaign this year reminds us to embrace equity as a way to recognise that each of us has different circumstances, and we need different resources and opportunities to reach an equal outcome. Of course, this is as vital in ageing and health outcomes as in every other field.  

So we’re embracing our age and hoping to grow older in a more equitable society ❤️

#internationalwomensday #embraceequity #embracequity2023 ##longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #iwd2023 #madformidlife
We’ve learned to love walking backwards! So many We’ve learned to love walking backwards! So many benefits when it comes to ageing well. 

If you’re not sure how to start or are worried about looking silly (we were) - there are lots of tips on the blog, link in bio. 

If you’re a backwards walker, let us know in comments below! 

If you’re planning to start, save this post for when you’re ready for some reverse walking 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
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