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WASHINGTON — One of the most important ways to keep your body fit is to exercise — exercise has been proven to help prevent chronic disease,It prolongs life, prevents dementia, and slows cognitive decline.
But sleep duration may be just as important, at least when it comes to exercise benefits and age-related brain function.
In a new study, researchers found that people who averaged less than six hours of sleep and engaged in more frequent high-intensity physical activity experienced faster overall cognitive decline than short sleepers who exercised less often. I found
Lead author Michaela Bloomberg, PhD, a fellow in the Institute of Epidemiology and Health Care at University College London, said: “Our study suggests that adequate sleep is necessary to maximize the cognitive benefits of physical activity. It suggests that it may be,” he said.
“It shows how important it is to think of sleep and physical activity together when thinking about cognitive health,” she said in a statement.
10 years of research
Researchers followed nearly 9,000 adults who participated in the movement for more than a decade. Longitudinal Study of Aging in English, a longitudinal study in people aged 50 and over, funded by the UK Government and the US National Institute on Aging. In addition to the initial work-up, participants undergo follow-up interviews and cognitive tests every two years.
People with a diagnosis of dementia or test scores suggestive of cognitive decline were excluded from the study. published on wednesday It was published in the Lancet Health and Longevity Journal.
This shows how important it is to consider sleep and physical activity together when thinking about cognitive health.
– Dr. Michaela Bloomberg, Lead Study Author
build on evidence from Previous research, A new study finds that people who have high levels of physical activity and get six to eight hours of sleep each night have better cognitive function as they age.
At the same time, decreased physical activity and sleep deprivation were independently associated with decreased cognitive performance over time. Additionally, getting less than 6 hours of sleep each night was associated with a faster rate of cognitive decline over time.
The most physically active group in the study were young and lean at baseline, were married or had a partner, were less likely to smoke, drink alcohol, or suffer from chronic depression or illness, and were the most active had higher levels of education and wealth than groups that did not.
Despite these benefits, 10 years later, highly active people in their 50s and 60s who averaged less than 6 hours of sleep lost the benefits of exercise. They declined more rapidly and had cognitive levels similar to those who were sleep deprived. I need to exercise.
“We were surprised that regular physical activity may not always be enough to counteract the long-term effects of sleep deprivation on cognitive health,” Bloomberg said.
We were surprised to find that regular physical activity may not always be enough to counteract the long-term effects of sleep deprivation on cognitive health.
– Dr. Michaela Bloomberg, Lead Study Author
Moreover, physically active short sleepers in their 50s and 60s experienced a more rapid cognitive decline compared to good sleepers, but only by a certain age. For people over 70, the brain benefits of exercise were maintained even with less sleep.
“By age 70, the cognitive benefits associated with higher physical activity were maintained over a 10-year follow-up period,” the authors said, without explaining why.
“Our results suggest the importance of considering physical activity and sleep together. Complex combinations of these factors may influence cognitive trajectories after age 50.” Because there is,” the authors concluded.
Want more sleep?
It’s a common myth in today’s stressful, do-it-all world. We can live with him sleeping less than 6 hours a night. But in fact short sleep gene have that ability.
For most of us, getting less than six hours of sleep a night does more than just our brains. People who sleep too little have a fivefold increased risk of stroke, and when combined with other common conditions such as diabetes and high blood pressure, it can double the risk of heart disease and death.
If you’re out of options and aren’t getting the optimal amount of sleep, it may be time to reconsider that decision. Experts say it’s important to see a sleep specialist if you suffer from insomnia, sleep apnea, or other sleep disorders. In the meantime, here are some healthy sleep habits you can try.
First, forget the sleeping pills. Experts say they only mask problems and can be dangerously addictive. Instead, change your sleep environment and focus on your sleep hygiene.
Stay cool in the bedroom. 60 to 67 degrees Fahrenheit is optimal for good sleep. Do not watch TV or work in your bedroom. You want your brain to think the room is just for sleeping.
Ban all lights that signal your body to wake up, including blue light from cell phones and laptops.
Rethink afternoon coffee and nightcaps. If you use alcohol to sleep, you will wake up within a few hours, and when you go back to sleep, you usually have poor quality sleep.
Experts say one of the most important things is to set a sleep schedule and stick to it. Your brain needs to be trained to go to bed at a certain time and wake up at a certain time every day, including weekends.
And the golden rule of sleep? Do not lie in bed without sleep. If you can’t fall asleep 15-20 minutes after banging your head against the pillow, get up and go to another dimly lit room. Don’t turn on the TV, look at your phone or laptop, and do something without thinking, like folding the laundry. When I get sleepy, I go back to bed.
please do not worry. So no one falls asleep. If you keep training your brain, it will respond with the z you want.
How much sleep do you get on average?
