Sleep well, stay sharp: How midlife sleep habits affect dementia risk
Sleep is an essential part of our lives, and it plays a crucial role in our overall health and well-being. A recent study conducted by researchers at University College London used data from the Whitehall II study to examine the association between sleep duration and the incidence of dementia over a 25-year follow-up period. The study included 7’959 participants who were followed from the age of 50, and 521 of them were diagnosed with dementia over the course of the study. Individuals, who consistently slept six hours or less at the age of 50, 60, and 70 had a 30% increased risk of developing dementia compared to those who consistently slept seven hours per night. Furthermore, those who slept six hours or less at age 50 and 60 had a higher risk of dementia than those who slept seven hours per night.
These findings suggest that short sleep duration in midlife may be associated with an increased risk of late-onset dementia. While the study cannot prove causality, it does highlight the importance of getting enough sleep in midlife as a potential way to reduce the risk of dementia later in life.
It is worth noting that the study found that individuals who consistently slept eight hours or more per night at age 50, 60, and 70 did not have a significantly increased risk of dementia compared to those who consistently slept seven hours per night. This suggests that getting too much sleep may not necessarily be harmful to brain health.
The Balm of Hurt Minds
As Shakespeare already knew, sleep is a fundamental aspect of our daily lives, essential for our physical and mental well-being. In Macbeth, he eloquently described sleep as the “balm of hurt minds, great nature’s second course, chief nourisher in life’s feast.” Meanwhile, science has confirmed the restorative properties of sleep.
Without adequate sleep, the body’s ability to repair and restore itself is impaired, leading to negative effects on memory formation, blood pressure regulation, and weight control. In recent years, there has been increasing interest in the relationship between sleep and the risk of developing dementia. Research has suggested that sleep dysregulation is a feature of dementia, and recent studies have investigated the relationship between sleep duration and dementia incidence. In this article, we will explore these findings and their implications for our understanding of the role of sleep in brain health.
The Hidden Enemy of Restful Sleep
Chronic stress can take a significant toll on our sleep quality and duration, leaving us feeling fatigued and unrefreshed in the morning. However, stress is just one of many factors that can interfere with a restful night’s sleep. Poor sleep hygiene habits, such as an irregular sleep schedule, excessive caffeine or alcohol consumption, and late-night screen time, can all contribute to poor sleep quality. Environmental factors, such as noise, temperature, and an uncomfortable bed, can also play a role in disrupting our sleep.
Or it could be something you may not have considered: sleep apnea. Sleep apnoea is when your breathing stops and starts while you sleep. Sleep apnea can disrupt your sleep in several ways, such as stopping and starting breathing, making gasping or choking noises, and loud snoring. This can result in feeling excessively tired during the day, difficulty concentrating, mood swings, and morning headaches. Sleep apnoea needs to be treated because it can lead to more serious problems.
According to the American Academy of Sleep Medicine, obstructive sleep apnea (OSA) could be a hidden health crisis costing America billions, with approximately 30 million Americans suffering from obstructive sleep apnea and yet only 6 million people officially diagnosed. This means that 80 percent of people with OSA remain undiagnosed.
It’s important to address sleep apnea promptly as it may strain your relationship with your partner and lead to more serious health problems affecting your personal health and mind wellness, such as high blood pressure, an increased risk of stroke, type 2 diabetes, heart disease, depression or mood changes, and indeed, an elevated risk of developing dementia.
Fortunately, there are several self-help methods to ease the symptoms of sleep apnea. Maintaining a healthy weight through regular exercise and cultivating healthy sleep habits, such as keeping your bedroom quiet and dark, and sticking to a regular sleep schedule, can make a significant difference. Additionally, sleeping on your side can help alleviate symptoms, and you may consider taping a tennis ball to the back of your sleepwear or investing in a specialized pillow or bed wedge for added support. However, to prevent or mitigate the intensity of sleep apnea, there are also certain things you should avoid: smoking, drinking too much alcohol, particularly before bedtime, and taking sleeping pills unless recommended by a doctor.
Sleep and Nutrition
How we eat may affect our sleep, and how we sleep may affect how we eat. People who follow an optimal- or even average-quality diet are less likely to experience sleep disorders than people with lower-quality diets, even after accounting for other factors that could affect sleep, such as socioeconomic status, smoking status, alcohol and caffeine intake and whether someone has high blood pressure, diabetes or depression.
On the flip side, clinical sleep restriction studies have observed changes in hunger and satiety hormones, which may explain why when you haven’t been sleeping enough — or well enough — you are more likely to crave sugar and other quickly digested carbohydrates.
Sleep and Lifestyle
Research is clear that both aerobic and resistance exercises improve sleep, no matter when you do them, with one caveat — performing high-intensity exercise such as running, fast dancing or high-intensity interval training one hour or less before bedtime can make it harder to fall asleep and sleep soundly. With that in mind, making it a habit to start winding down about an hour before lights out — especially if your mind has been racing all day — is a simple lifestyle modification that can help you get a better night’s sleep.
By using cutting-edge technology, myAVOS can help individuals develop a personalized sleep plan that takes into account their unique needs and preferences. Additionally, myAVOS provides ongoing support to help individuals stay on track and make lasting changes to their sleep habits, which can have a significant impact on their overall health and well-being, including reducing their risk of developing dementia later in life. Joining myAVOS is a proactive step towards taking control of your health and achieving restful, restorative sleep.
Join myAVOS: Take Control of Your Sleep and Improve Your Health Today
Getting enough quality sleep is a profound act of self-care and a prerequisite for mind fitness. Sleep needs vary from person to person, but for optimal health, the general recommendation is that adults get at least seven hours per night sticking closely to the same bedtime and waketime. Some people feel great after seven hours while some need a solid eight, just as some people thrive with an afternoon nap while others are just not natural nappers. One more bit of food for thought: if you are consistently sleeping for more than 8 hours and don’t feel rested, talk to your doctor.
Credits: Meet Albrecht Tribukait PhD, MBA, a transformational leader with over 20 years of international experience at the intersection of science, policy, and regulation in Biotech and FMCG industries. With extensive expertise in national and supranational regulation of consumer and non-food products, Albrecht has published scientific and clinical research and established groundbreaking partnerships with NGOs and government research organizations. Holding a Ph.D. in Natural Sciences and an MBA from Anaheim University Akio Morita School of Business, Albrecht also holds postgraduate certificates from Oxford and Hull.
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