In today's fast-paced world, we often sacrifice sleep for productivity or leisure. However, recent research suggests that quality sleep is crucial for good health and may even impact the development of neurological diseases. Scientists are increasingly interested in understanding the link between poor sleep and Alzheimer's disease.
In this blog post, we explore the latest findings connecting sleep problems with the risk of Alzheimer's and provide practical tips for improving sleep as you age.
The Link Between Poor Sleep and Alzheimer's
Alzheimer's is the most common cause of dementia, characterized by a gradual decline in cognitive functions, memory, and the ability to perform everyday tasks. Studies have indicated that poor sleep quality may contribute to the onset and progression of Alzheimer's. A recent U.S. study published in the American Journal of Preventive Medicine (AJPM) specifically examined 10 years of data.
A U.S. sample of over six thousand adults age 65 and older was included to weigh the effects the following sleep disturbances had on the participants’ risk of an Alzheimer’s diagnosis:
- Sleep-initiated insomnia - trouble falling asleep in 30 minutes
- Sleep-maintenance insomnia - trouble falling asleep after waking up early
- Sleep-medication usage - taking medication to help sleep
According to the research, “the findings suggest that sleep-initiated insomnia and sleep-medication usage may elevate dementia risk.”
Furthermore, a 2022 study published in the National Library of Medicine showed that chronic sleep deprivation, including increased wakefulness and disturbed sleep, can also lead to inflammation and changes in the brain's structure and function, which are hallmarks of Alzheimer's.
One of the suspected mechanisms involves the accumulation of beta-amyloid, a protein that can form plaques and is linked to Alzheimer's. During a good night's sleep, our brains go through a self-cleaning process, clearing out this harmful beta-amyloid. Inadequate sleep, however, disrupts this cleaning process, potentially allowing the protein to build up and damage brain cells.
A lack of restorative sleep can impair the brain's ability to form new memories and may even affect the hippocampus, an area crucial for memory consolidation.
Signs You May Be Experiencing Sleep Problems
Do you have trouble falling asleep? Maybe you frequently wake up at night and have difficulty going back to sleep. Or, do you usually feel tired when you wake up, no matter how much sleep you’ve had?
Answering yes to any of these questions may be a sign of poor sleep or even a sleep disorder. Here are a few common sleep disorders linked to dementia:
- Insomnia - having difficulty falling and staying asleep
- Obstructive sleep apnea (OSA) - your breathing stops and starts while asleep
- Circadian rhythm problems - feeling sleepy during the day and awake at night
- REM behavior disorder (RBD) - physically acting out dreams with vocal sounds and often violent arm and leg movements
Tips on How to Improve Sleep as You Age
Improving sleep quality can be a challenge, especially as we get older, but several effective strategies can help:
1. Create a sleep-friendly environment
Ensure your bedroom is dark, quiet, and cool. Consider using blackout curtains or white noise machines to minimize disturbances. Your bed should be comfortable and inviting, with supportive pillows and a mattress suited to your needs.
2. Establish a routine
Go to bed and wake up at the same time each day, even on weekends. This routine helps regulate your body's internal clock and improves the quality of your sleep.
3. Limit exposure to screens and other bright lights
Blue light emitted by phones, tablets, televisions, and computers can disrupt your circadian rhythm. Try to avoid these devices at least an hour before bedtime. Consider switching to a dimmer, softer, or more yellow bulb during the evenings, and avoid daylight bulbs in bedside lamps and night lights.
4. Be mindful of diet and exercise
Avoid heavy meals, caffeine, and alcohol before bedtime, as they can disrupt sleep. Regular physical activity during the day can promote better sleep, but try to finish any vigorous exercises a few hours before you plan to sleep.
5. Practice relaxation techniques
Activities such as reading, meditation, journaling, or gentle yoga stretches before bed can help calm your mind and prepare your body for sleep.
Related: Getting started with bullet journaling for seniors >>
6. Sleep on your side to breathe better
Side sleeping can help prevent the tissues at the back of your throat from relaxing and closing, making breathing hard. Sleeping on your side can also help flush away brain waste, including beta amyloids, through the cerebrospinal fluid surrounding the brain and spinal cord.
7. Be cautious using over-the-counter sleep aids
While melatonin can help improve sleep for some people, it may not work for everyone and should be stopped if it isn’t helping. Melatonin supplements can raise blood sugar levels and increase blood pressure levels in individuals taking some hypertension medications.
You should also avoid melatonin if you have an autoimmune disorder, a seizure disorder, or depression. Before trying melatonin or other sleep aid supplements and medications, talk to your primary care provider.
8. Consider professional evaluation
If you're struggling with chronic sleep issues, it might be worth seeking the advice of your primary care provider or a sleep specialist who can provide personalized guidance and check for underlying sleep disorders.
The correlation between sleep quality and Alzheimer's underscores the importance of prioritizing restful sleep. By incorporating these sleep improvement tips, older adults may be able to improve their sleep and help reduce the risk of Alzheimer’s.
View Additional Alzheimer’s Resources
Are you interested in learning more about brain health and Alzheimer’s? Explore our blog, where you’ll find articles discussing the effects of strawberries on the brain and how dancing can help delay cognitive decline.
This blog was originally published in 2018. It was updated in September 2024.
