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Deep Sleep Reduces Alzheimer’s Disease Risk
About every three seconds, someone develops dementia. In most cases, the cause is Alzheimer’s disease (AD). While researchers are still looking for a cure, we are far from helpless against this disease. A 2020 study published in the journal Neurology found that healthy lifestyle choices could reduce the risk of AD by up to 60 percent. Doctors call these choices manageable risk factors.
A 2023 study published in the American Medical Society’s journal JAMA Neurology found that a very important manageable risk factor for AD is getting enough deep sleep. According to the study, as little as a 1 percent reduction in deep sleep time per year equals a 27 percent higher risk of developing AD. The trial looked at sleep studies done several years apart in 346 people ages 60 to 87. During a sleep study, brain waves can be measured to tell when a person is in the stage of deep sleep. Over an average of 17 years, 44 people in the study were diagnosed with AD. By comparing how much deep sleep decreased between sleep studies, the researchers were able to determine that more time in deep sleep was associated with a considerably lower risk of AD.
How deep sleep reduces the risk of AD
Sleep researchers describe three stages of falling asleep, each one taking you deeper into sleep. When you reach the third stage, a deep sleep called slow-wave sleep, brain waves become long and slow, and your blood pressure, breathing, and heart rate drop. The fourth stage is called rapid eye movement (REM) sleep, which is when you dream. Going through the four stages of sleep is called a sleep cycle. Deep sleep accounts for about 20 to 30 percent of the cycle. A person who sleeps well will go through up to six of these cycles each night.
All the stages of sleep are important, but deep sleep (the third stage) is the most important for restoring your mind and body. You are very relaxed and hard to wake in deep sleep. Sleep experts believe that during deep sleep, your brain is imprinting new thoughts and experiences and saving memories.
In the last 10 years, sleep researchers discovered a new and very important aspect of deep sleep called the glymphatic system. Your brain is an extremely active organ. To keep all the systems of your body running, it needs a constant supply of oxygen and glucose (sugar) for energy production. This is called brain metabolism. It takes a lot of energy to fire neurons and make new connections between neurons, and that energy production creates metabolic waste in the form of protein fragments and other toxins that leak out between brain cells.
Sleep hygiene is the lifestyle changes and choices you can make to get enough sleep. It includes your sleep environment and sleep habits. Here are the fundamentals:
- Go to bed and get up at the same time every day.
- Keep your bedroom cool, quiet, and dark at night. Remove all light, including light from alarm clocks, television boxes, nightlights, etc.
- Get exposure to outdoor light in the daytime to help regulate your biologic clock.
- Avoid food, caffeine, and alcohol in the hours before sleep.
- Reduce your fluid intake in the evening. Hydrate earlier in the day if possible.
- Avoid exposure to blue light (phones, computers, and television) for at least 30 minutes before bed.
- Reserve the bedroom for only sleep and sex.
- If you can’t fall asleep, don’t lie in bed worrying. Get out of bed, read or do a calm, nonelectronic activity until you get tired, and try again.
via Blogger https://bit.ly/44xwYOk
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