Like most things, sleeping is best done in moderation, and among the many effects of getting too little or too much is a new study that suggests older adults may be at risk of dementia.
Getting Too Little Sleep
Sleep is a crucial time for the brain. It’s when fluid around the brain cells washes away the daily accumulation of cellular waste and moves it into the bloodstream to eventually be expelled by the body.
Amyloid, a protein produced in everyone’s brains during the day, is a common part of this cellular waste. Amyloid isn’t an issue until it combines into sticky clumps known as plaques, a sign of Alzheimer’s disease. If you’re awake for longer than normal, more amyloid builds up, and your brain has less time to get rid of it, potentially increasing your dementia risk.
Research shows that in adults 65–85 with brain plaques, less sleep was associated with higher amyloid levels and worse cognition function.
Getting Too Much Sleep
Sleeping a lot is linked with a greater risk of dementia, most likely indirectly.
For example, regularly being in bed over nine hours each night or napping a few times a day could be a sign of poor sleep, which, as previously discussed, raises one’s risk of Alzheimer’s disease. Or, sleeping too much could be a symptom of an underlying physical or mental health issue that comes with a higher dementia risk, such as depression, a cardiovascular problem or hearing loss. A recent study of over half a million people found that individuals with hearing loss had up to a 13% higher risk of dementia.
Tips for Better Sleep
Try these tips to get your sleep back on track.
- Maintain a consistent schedule: Go to bed and wake up at the same time every day.
- Limit screen time: Stop using electronic devices at least an hour before bed.
- Control your sleep environment: Keep your bedroom dark, quiet and cool.
- Watch your diet: Avoid large meals, caffeine and alcohol close to bedtime.
If these at-home tips don’t help, request an appointment for a sleep consultation.