Sleep problems aren’t just a nuisance; they affect your overall well-being and could lead to cognitive decline. In fact, ongoing sleep issues can increase your risk of obesity, diabetes, cardiovascular disease, anxiety, and depression. These problems can go from aggravating to alarming when you consider the link between poor sleep and Alzheimer’s disease.
When you sleep, your brain goes into cleaning mode, removing amyloid plaques, a sticky buildup that gathers around your nerve cells. They’re nasty little things because they’re believed to be a leading cause of Alzheimer’s. A lack of sleep provides a window of opportunity for those plaques to gain more access to your brain. And for more bad news, that’s not the only way sleep loss triggers the dementia disease process.
In a study conducted by the University of Wisconsin-Madison, spinal fluid collected from people with an increased risk of Alzheimer’s disease was analyzed. Researchers inquired about their sleep patterns and found that those with poor quality sleep and daytime sleepiness not only had amyloid proteins in their spinal fluid, but they also had tau proteins. These tau proteins collect in the brain and form tangles that, together with amyloid plaques, are the hallmark of Alzheimer’s disease. Sleep-deprived study subjects also showed signs of brain cell damage and inflammation.
What is still unclear is whether sleep affects the development of dementia or if the disease impacts sleep quality. While this question remains unanswered, there’s optimism that improving sleep could help mitigate the risk of dementia. To take steps toward better sleep, and possibly a better cognitive future, consider these tips:
- Consistency: Maintain a consistent bedtime. Going to bed at the same time every night helps keep your circadian rhythm on track.
-
Unplug: Avoid screens like your TV, phone, computer, or tablet for at least an hour before bedtime. The bright light can keep your brain alert, even when it’s craving sleep.
-
Reduce alcohol: Alcohol can disrupt REM sleep, so it’s best to avoid it at night.
-
Diet: The quality of your sleep may be directly related to the quality of your food intake. Prioritize eating a balanced diet for improved sleep.
-
Natural remedies: The herb ashwagandha can help alleviate insomnia. Invest in a sleep mask to help boost your body’s natural production of melatonin. You can also try a melatonin pill 30 minutes before bed to help reset an out-of-balance body clock.
By making informed, conscious decisions about your sleep quality, you’re not only improving your overall health but also taking steps to protect your brain for the long term.
