How Does Deep Sleep Prevent Alzheimer's Disease?

Ever wondered why a good night's sleep is so important?

It turns out, sleep isn't just about feeling refreshed – it may also help protect your brain from Alzheimer's and other diseases!

Alzheimer's disease is a devastating brain disorder that gradually steals a person's memory and thinking abilities. It affects nearly seven million Americans. While there is no cure for this condition, research led by Han in 2021 suggests that sleep may play a crucial role in preventing it.

This article explores how sleep prevents Alzheimer’s Disease according to different scientific studies.

The Brain's Cleaning Cycle

A 2019 study by Fultz et al. discovered that during deep sleep, the brain goes into a remarkable cleaning mode. It gets rid of waste products that build up during the day, including toxins that have been linked to Alzheimer's disease. This process is like a "power wash" for the brain, flushing out harmful substances that could otherwise accumulate and contribute to neurological disorders.

The key player in this brain-cleansing process is the glymphatic system, a network of specialized cells and vessels that act as a drainage system for the brain. This system is most active during the slow-wave, or deep, stages of sleep. As the glymphatic system kicks into high gear, it allows cerebrospinal fluid to flow through the brain, sweeping away toxins and other waste materials.

Han and fellow researchers found that the decrease in these slow waves, which are crucial for memory and brain health, may hinder the brain's ability to clear out harmful toxins associated with Alzheimer's disease.

But how much sleep do you need to prevent Alzheimer’s?

The Sweet Spot for Sleep

A report published in 2021 has shown that both too little and too much sleep can increase the risk of Alzheimer's disease. So, how much sleep is right for you? Experts recommend getting seven to nine hours of sleep per night for most adults.

Still according to the 2021 report, adults who sleep less than six hours or more than nine hours exhibited a decline in cognitive performance along with greater depressive symptoms, body mass index, and napping.

In addition, individuals who consistently slept six hours or less per night at ages 50, 60, and 70 were found to have a 30% higher risk of developing dementia compared to those who slept seven hours. On the other hand, sleeping more than nine hours per night has also been linked to an increased risk of dementia.

Making Sleep a Priority

Did you know that even one night of sleep deprivation can increase the amount of Alzheimer’s-related toxins in your brain?

Since one night of little sleep increases the amount of the waste product beta-amyloid in regions of the brain implicated in Alzheimer’s Disease, chronic sleep deprivation leads to higher waste accumulation.

So, getting enough quality sleep is important for overall health, and it may also help protect your brain from Alzheimer's disease.

Fortunately, you can follow these tips for getting a good night's sleep.

Establish a Regular Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. This helps maintain your body's internal clock and promotes better sleep.

Create a Relaxing Bedtime Routine

Engage in calming activities before bed. Do some light reading, taking a warm bath, or practicing relaxation techniques. Avoid activities like watching TV or using electronic devices as they might be too stimulating.

Optimize Your Sleep Environment

Check that your bedroom is dark, cool, and quiet. Use blackout curtains or an eye mask to block out light, and consider using earplugs or a pink noise machine to minimize disruptive sounds.

Limit Caffeine and Alcohol

Avoid consuming caffeine, especially in the afternoon and evening, as it can interfere with sleep. Alcohol may help you fall asleep at first, but it can disrupt your sleep later in the night.

Exercise Regularly

Regular physical activity can improve sleep quality. However, it is best to avoid intense workouts close to bedtime as they can be stimulating.

By following these tips and making sleep a priority, you can improve your sleep quality and potentially reduce your risk of Alzheimer's disease. So next time you're hitting the hay, remember – you're not just resting your body, you're also protecting your brain.

More Proactive Measures

While prioritizing sleep is a great preventative measure, it's important to note that Alzheimer's prevention is multi-pronged. Maintaining a healthy weight, blood sugar level, and blood pressure is also crucial to the prevention of this disease.

If you are concerned about Alzheimer's disease, talk to a sleep doctor, like the experts at nightly.health. Early diagnosis and detection of sleep disorders can help you get the treatment and support you need to manage your condition.

Remember, prioritizing healthy sleep habits and consulting your doctor for sleep-related issues are equally important in optimizing your brain health—now and in the future.

‍