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good sleep is extremely important to your overall health, and new research suggests it may have an impact on your health. dementia Risk too.
Here are the main takeaways from a November 2024 study published in the journal Neurology. Of course, your personal risk Dementia is caused by various factors factorBut it’s good to remember this. Here’s what you need to know:
meet an expert: W. Christopher WinterMD, is a neurologist and sleep medicine physician at Charlottesville Neurology and Sleep Medicine. Unplug and sleep Podcast. verna porterM.D. is a neurologist and director of dementia, Alzheimer’s disease, and neurocognitive disorders at the Pacific Neuroscience Institute at Providence St. John’s Health Center in Santa Monica, California.
What did the study find?
For the study, researchers analyzed data from 445 community-dwelling adults aged 65 and older. Participants were evaluated as follows: Motor cognitive risk syndrome (MCR), considered a precursor to dementia. Participants were also divided into “good” and “poor” sleepers.
Researchers found that 35% of study participants who experienced extreme daytime sleepiness developed MCR. By comparison, only 6.7 percent of participants who did not feel sleepy during the day developed MCR.
What is Motor Cognitive Risk Syndrome?
Motor cognitive risk syndrome is a group of symptoms that suggest someone may be developing dementia. It is characterized by slow walk There are also cognitive complaints, such as problems with memory and thinking skills.
Explaining that feeling tired after a long day is considered a normal part of aging. verna porterM.D. is a neurologist and director of dementia, Alzheimer’s disease, and neurocognitive disorders at the Pacific Neuroscience Institute at Providence St. John’s Health Center in Santa Monica, California. However, this study focused on excessive sleepiness, such as falling asleep during meals or social activities.
This can also cause a “noticeable lack of enthusiasm for daily tasks,” Porter said, adding that these symptoms “go beyond” normal fatigue.
What is the relationship between sleep and dementia prevention?
This isn’t the first time that better sleep has been linked to a lower risk of dementia. study In a paper published in October, sleep apnea syndrome You are more likely to develop dementia.
“There is a clear line between people with sleep dysfunction or sleep deprivation and dementia,” he says. W. Christopher WinterMD, is a neurologist and sleep medicine physician at Charlottesville Neurology and Sleep Medicine. Unplug and sleep Podcast. “The mechanisms that remove waste from the brain are much more active during sleep.”
When you get a healthy night’s sleep, the brain’s glymphatic system, which eliminates waste products, becomes more active and efficient, Winter explains. But conversely, when you’re sleep deprived, your brain can’t do the work it needs to recover throughout the night.
Is napping effective in preventing dementia if you can’t take 8 hours?
It’s not clear. Researchers don’t know the exact cause of dementia, much less how to prevent it. however, Centers for Disease Control and Prevention The (CDC) recommends that you do the following to lower your risk of developing dementia:
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become physically active
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Try to prevent or manage diabetes
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manage blood pressure
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Try to prevent or correct hearing loss
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Try to limit or avoid drinking alcohol
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Try to limit or avoid smoking
But Winter says napping may also help. “While any sleep is important, a regular sleep schedule is much more effective,” he says. “In other words, if you try to nap ‘on schedule’, your naps will be much more effective.”
How can I sleep better?
Sleep is complex, but if you’re having trouble falling asleep or staying asleep, there are things you can do. of National Institutes of Health (NIH) suggests:
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Try to go to bed and wake up at the same time every day, even on weekends.
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Try to exercise every day (but avoid close to bedtime)
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Get at least 30 minutes of natural light per day
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avoid nicotine, caffeine
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Don’t nap after mid-afternoon
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avoid alcohol and a large meal before bed
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Limit electronic devices before bed
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Keep your room cool and eliminate distracting sounds and light.
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If you can’t fall asleep after 20 minutes, wake up and do some relaxing activity until you feel tired again.
If none of these methods work, talk to your doctor about next steps. They should be able to give you personalized advice or refer you to a sleep specialist who can help.
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