‘I’m a Neurologist—This Is the One Habit I Always Avoid for Brain Longevity’

Daily exercise and healthy living are prioritized now more than ever before—and for good reason.

After all, keeping your body strong and healthy is essential in order to stay active, independent and live life to its fullest for hopefully many years to come. There is much research-backed information available about strength training and the importance of rebuilding muscle, since you naturally lose it with age. But while so many individuals plan their workouts with precision, get in daily steps to maintain a cardio routine and focus intently on diet and nutrition, far fewer people dedicate the same thought and care to keeping their brain healthy.

Your brain is really the “control central” for your entire body. It influences your movements, decisions, memory and cognitive function. It deserves extra tender loving care, don’t you agree? Your brain can benefit greatly from additional healthy habits—simple tweaks that wouldn’t even call for drastic lifestyle changes. There are small intentional things you can do each day to boost your mental well-being. Experts recommend simple things that may surprise you—like staying social, getting sufficient sleep and lowering stress. These are all productive ways to support brain longevity.

For a better understanding of the things that “mindfully matter,” so to speak, we chatted with Dr. Rab Nawaz Khan, MD, a board-certified neurologist with over 10 years of clinical experience, who practices as a Consultant Neurologist at MyMSTeam. He shares one habit he personally avoids to keep his brain in top shape and foster long-term cognitive wellness.

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The One Habit a Neurologist Avoids To Promote Brain Longevity

According to Dr. Khan, sleep is essential and should be prioritized accordingly. That said, so many of us are guilty of one common habit—and it’s something Dr. Khan avoids at all costs.

“The one habit I avoid is stealing sleep by staying up late on my phone or laptop, especially in bed,” Dr. Khan explains. “People think of it as harmless downtime, but it is often the start of chronic sleep debt. Sleep is when the brain stabilizes memories, resets stress circuits and runs its overnight cleanup systems. When you cut sleep, you may still function, but the cost accumulates quietly over years.”

Related: Longevity Experts Say This Daily Habit Matters Much More Than Supplements

Here’s What Happens When You Regularly Engage in This Habit

Not getting enough sleep—or experiencing interrupted sleep—keeps your brain in high alert mode, fragmenting essential deep and REM sleep. According to Dr. Khan, deep sleep is majorly linked to immune balance, learning and clearing brain tissue of metabolic waste products.

“Over time, chronic sleep loss is associated with worse attention, slower processing, lower mood stability and higher vascular risk, all of which can push cognitive aging in the wrong direction,” Dr. Khan adds. “It does not mean one late night causes dementia, but a long pattern of poor sleep is a real risk multiplier, especially when paired with high blood pressure, diabetes or untreated sleep apnea.”

Related: The One Thing That’s More Important for Longevity Than Your Genes

Sleep Hygiene Habits a Neurologist Swears By

It’s important to optimize your nighttime routine to promote restful, uninterrupted Z’s. What works for one person may not work for another. For instance, some may find white or green noise soothing, while others enjoy taking a warm bubble bath before slipping into bed. Some individuals favor a firm pillow, while others like theirs soft.

That said, Dr. Khan’s pro tips are absolutely worth trying out. “I prioritize a consistent wake time, because it anchors the body clock more reliably than a perfect bedtime. I aim for a wind-down routine that is boring on purpose: dim light, minimal screens and a predictable transition into sleep,” Dr. Khan tells us. “I also treat movement as nonnegotiable most days, since aerobic fitness supports brain blood flow and sleep quality. Finally, I take snoring and daytime sleepiness seriously, because untreated sleep apnea is one of the most fixable threats to brain health.”

If you were to make only one change, Dr. Khan stresses the importance of keeping your phone outside the bedroom altogether. If you need it in your bedroom, charge it across the room.

“Set a hard screen cutoff 45 to 60 minutes before bed and replace it with one calming cue, like a warm shower, light stretching or a few pages of a book,” Dr. Khan says. “If racing thoughts drive the scrolling, do a two-minute brain dump on paper, then close the notebook. Most people do not need more willpower; they need fewer triggers within arm’s reach.”

Remember that sleep is not a luxury—it’s essential to your overall well-being and brain longevity. If you optimize your sleep habits, you can increase your chances of leading a very long, healthy existence.

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Sources:

• Dr. Rab Nawaz Khan, MD, a board-certified neurologist with over 10 years of clinical experience who practices as a Consultant Neurologist at MyMSTeam

This story was originally published by Parade on Mar 24, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.