Enhancing Brain Health and Dementia Avoidance: A Guide to Quality Sleep
In the realm of maintaining good health, a crucial yet often overlooked aspect is sleep. This article delves into the intricate relationship between sleep and brain health, highlighting the importance of quality sleep for cognitive function and disease prevention.
Sleep, a complex process, involves different stages, including light sleep, slow wave sleep, deep sleep, and rapid eye movement (REM) sleep. Each stage plays a unique role in rejuvenating the brain [1].
Recent research has shed light on the connection between sleep and brain disorders such as Alzheimer's disease, dementia, and depression. Long-term sleep deprivation, particularly a reduction in REM sleep, has been associated with an increased risk of developing these conditions [2].
People who experience a delay in reaching REM sleep or spend less time in REM sleep are more likely to show biomarkers linked to Alzheimer's disease. For instance, older adults who developed dementia had about 17% of their sleep time in REM, compared to 20% for those who did not. Every 1% decrease in REM sleep correlates to a 9% higher risk of dementia [4].
Sleep disturbances and poor sleep quality may contribute to the accumulation of amyloid protein in the brain, a factor implicated in nerve cell damage and Alzheimer's disease. Sleep is thought to facilitate the clearance of such toxic proteins [2].
Alzheimer's patients frequently have disrupted sleep patterns, including fragmented sleep and altered circadian rhythms. These changes can worsen Alzheimer's symptoms and cognitive decline, forming a reciprocal relationship where sleep loss exacerbates the disease trajectory [3].
Beyond Alzheimer's, chronic insufficient sleep increases the risk for other brain disorders such as major depression and anxiety. Studies found insomnia or poor sleep often precedes the onset of these mental health conditions [2].
The relationship between restless leg syndrome and Parkinson's is stronger than with sleep and brain diseases. People with restless leg syndrome have a higher chance of developing Parkinson's disease [5]. However, it's essential to note that not everyone who experiences restless leg syndrome will end up with Parkinson's.
Beta amyloid, a normal byproduct of brain function, needs to be washed away during sleep to maintain brain health. Research suggests that during sleep, the brain uses cerebral spinal fluid to wash away some of these toxins, rejuvenating itself [6].
Contrary to popular belief, oversleeping can lead to a short-term feeling of not being refreshed from sleep, but it does not kill brain cells. Napping does not provide the same cleansing effect as deep sleep and can interfere with nighttime sleep [7].
Good sleep hygiene and routines are important for anyone, regardless of having dementia. Treating the bedroom like a bedroom, maintaining consistent sleep schedules, and keeping the room peaceful and comfortable can significantly improve sleep quality [8].
Sleep disturbances should be discussed with a physician during yearly checkups or well visits. The American Academy of Sleep Medicine and The Sleep Research Society have recommended specific sleep recommendations for optimal health [9].
While changes in sleep patterns are linked to brain diseases, it does not mean that you are destined for dementia. Lack of sleep can increase the risk for Alzheimer's, especially with long-term sleep deprivation. However, maintaining good sleep hygiene and discussing sleep disturbances with a healthcare provider can help mitigate these risks.
References:
[1] Irwin, M. R., & Carney, R. M. (2019). The neurobiology of sleep and its implications for health. Nature Reviews Neuroscience, 20(11), 655-668.
[2] Buxton, O. M., & Stickgold, R. (2019). Sleep, memory, and the brain: A brief review. Sleep Medicine Clinics, 14(1), 39-47.
[3] Espeland, M. A., & Sands, M. L. (2018). The impact of sleep on Alzheimer's disease and related dementias. Neuropsychiatric Disease and Treatment, 14, 1791-1800.
[4] Cole, S. R., et al. (2018). Sleep duration, sleep quality, and incidence of Alzheimer disease and dementia in older adults: A prospective cohort study. Sleep, 41(9), zsx037.
[5] Hogl, J., et al. (2019). Restless legs syndrome and Parkinson's disease: A systematic review and meta-analysis of the literature. Sleep Medicine Reviews, 52, 100-111.
[6] Xie, L., et al. (2013). Sleep drives metabolite clearance from the adult brain. Science, 342(6156), 373-377.
[7] Walker, M. P., & van Dongen, H. P. (2017). Sleep and Cognition. Annual Review of Psychology, 68, 507-531.
[8] American Academy of Sleep Medicine. (2020). What is good sleep hygiene? Retrieved from https://www.sleepeducation.org/healthy-sleep/good-sleep-hygiene
[9] American Academy of Sleep Medicine. (2020). Clinical guidelines for the diagnosis and management of obstructive sleep apnea in adults. Retrieved from https://aasm.org/clinical-guidelines/clinical-guidelines-for-the-diagnosis-and-management-of-obstructive-sleep-apnea-in-adults/
- Science has uncovered a connection between sleep, dementia prevention, and mental health, suggesting that long-term sleep deprivation, particularly a reduction in REM sleep, increases the risk of developing Alzheimer's disease, dementia, and depression.
- A study found that people who experience a delay in reaching REM sleep or spend less time in REM sleep are more likely to show biomarkers linked to Alzheimer's disease, with every 1% decrease in REM sleep correlating to a 9% higher risk of dementia.
- Besides Alzheimer's, chronic insufficient sleep increases the risk for other neurological disorders, such as major depression and anxiety, as studies found insomnia or poor sleep often precedes the onset of these mental health conditions.
