ArcaMax

"Early to bed, early to rise, makes a man [or woman] health, wealthy and wise," is often attributed to Benjamin Franklin. And a new study confirms that sentiment. Research published in the journal of the American Academy of Neurology reveals that older folks whose activity levels peak later in the day have a 45% increased risk of dementia.

The researchers recorded the patterns of rest and activity of around 2,000 older adults (average age 79) for 12 days. They were then followed for three years to see who developed dementia. The scientists discovered that erratic timing of when you get up and go to sleep -- and being slow to get going -- can damage your circadian rhythm, increase inflammation and contribute to deposits of plaque and amyloid tangles in the brain.

How can you establish a healthy sleep-wake cycle as you age? Go outdoors early in the day and expose your skin and eyes to sunshine (put on sunscreen after 10 minutes). Get daily exercise. Don't take a nap. Practice stress management. Have breakfast early and stop eating by 7 p.m. Toward bedtime, limit exposure to blue light from digital devices and TV. And change your sleep and wake times by an hour or less each day until you achieve the healthy sleep pattern you want.

Your goal: Go to sleep and get up (early) at around the same time daily and get seven to nine hours of rest. For more help, read my book "YOU: Staying Young, The Owner's Manual for Extending Your Warranty."

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.

(c)2026 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.