Enhancing Brain Health for Dementia Prevention: Sleep's Crucial Role
Good sleep hygiene is essential for maintaining a healthy brain. Treating the bedroom like a sanctuary, going to bed around the same time every night, and keeping a consistent routine are all part of this practice [1].
Our bodies follow a sleep-wake cycle, much like a washing machine, with the brain washing away toxins during non-REM cycles [2]. This process involves different stages, including light sleep, slow wave sleep, deep sleep, and rapid eye movement (REM) sleep [2]. During these stages, the brain uses cerebral spinal fluid to wash away toxins, rejuvenating itself [3].
One of these toxins is beta amyloid, a byproduct of brain function. Sleep deprivation can lead to a buildup of beta amyloid, which has been linked to an increased risk of Alzheimer's disease [2]. Tau tangles, associated with Alzheimer's, are not washed away during sleep as they are inside cells. Beta amyloid buildup may contribute to the creation of Tau tangles [4].
While there is no clear link between mood disorders and degenerative diseases like Alzheimer's through sleep, lack of sleep can increase the risk for Alzheimer's disease, especially with long-term sleep deprivation [5]. This is because sleep deprivation impairs synaptic plasticity and neuronal function in critical brain areas, such as the frontal, parietal, and temporal lobes, which are essential for cognition [5].
Similarly, long-term sleep deprivation increases the risk of developing Parkinson's dementia. This is due to the disruption of memory consolidation, accelerated brain cell loss, and cognitive decline [5]. Sleep disturbances, such as insomnia and excessive daytime sleepiness, are common in Parkinson's patients and can worsen cognitive impairment [3].
Not everyone who experiences restless leg syndrome will develop Parkinson's, but people with restless leg syndrome have an increased risk of developing Parkinson's disease [6]. The brain regions involved in Parkinson's disease can manifest as restless leg syndrome [7].
It's important to note that trouble sleeping is associated with various brain diseases, but it is not necessarily an early sign of dementia [1]. Sleep disturbances should be discussed with a physician during yearly checkups or well visits [8].
Contrary to popular belief, oversleeping does not kill brain cells, but it can lead to a short-term feeling of not being refreshed [9]. Napping does not provide the same cleansing effect as deep sleep and may interfere with nighttime sleep [10].
The American Academy of Sleep Medicine and The Sleep Research Society have provided specific sleep recommendations for optimal health [11]. Matt Huentelman, a neuroscientist and human genetics researcher, studies how the brain ages and explores ways to prevent brain aging and protect against diseases like Alzheimer's [12].
In conclusion, maintaining sufficient, quality sleep is important for reducing the risk and slowing progression of dementia related to Alzheimer's and Parkinson's diseases [1][3][5]. However, sleep disturbances caused by dementia require the attention of a physician. If you are experiencing sleep issues, it's recommended to discuss them with your healthcare provider.
Maintaining good sleep hygiene, as part of a health-and-wellness routine, could potentially prevent the buildup of harmful toxins like beta amyloid, which is linked to an increased risk of Alzheimer's disease [2, 5]. Good sleep hygiene is important in promoting mental-health and neurological-disorders prevention, as it may reduce the risk and slow the progression of dementia associated with Alzheimer's and Parkinson's diseases [1, 3, 5]. It's crucial to address any sleep disturbances related to dementia, as they may require medical attention [1]. Science continues to explore ways to prevent brain aging and protect against dementia, with researchers like Matt Huentelman investigating methods to achieve this [12].
