Sleep is an essential part of human life. No matter what age group we belong to, we require 7-8 hours of sleep every day to be active and efficient. This sleep helps the brain function correctly, allowing it to regulate our mental and physical health.

However, our modern lifestyle has increasingly caused us to compromise on our sleep hours. This has raised many concerns about how sleep patterns, especially disturbed sleep, can impact our mental health. In this article, we will explore the risks and factors involved in disturbed sleep patterns when it comes to causing dementia.

Understanding dementia

Dementia is a collective term used to describe a range of symptoms that come with a decline in cognitive ability in the brain.

These symptoms can include memory loss, difficulty with language and communication, difficulty in making judgments and changes in mood and behavior. While there is ongoing research to find out the causes of dementia, scientists are yet to uncover its exact cause. However, risk factors contributing to dementia have been identified.

They include genetic and environmental factors such as diet, exercise, socio-economic status, lifestyle choices, and sleep patterns.

The role of the brain in sleep

The brain plays a critical role in regulating our sleep patterns. Our sleep pattern is regulated by the circadian rhythm, a biological clock that regulates the 24-hour cycle of our daily activities.

This cycle is regulated by the suprachiasmatic nucleus (SCN), a small group of cells in the hypothalamus of the brain. SCN sends signals throughout the body that regulate our sleep-wake cycle, alertness levels, and other physiological factors. Disturbances to the sleep-wake cycle can have adverse effects on our health, including our mental wellbeing.

Disruptive sleep patterns and dementia

Research has shown that sleep disturbances can increase the risk of dementia, particularly in seniors.

A study by the American Academy of Neurology showed that people who experience inconsistent sleep patterns, sleep apnea, and other sleep disorders were at a higher risk of developing dementia. The study found that this group of people had a higher risk of developing amyloid plaques in the brain, leading to cognitive impairment and the onset of dementia.

Similarly, a study done in Italy found that people with poor sleep quality and long sleep duration were more vulnerable to cognitive decline and the onset of dementia. These results suggest that poor sleep patterns contribute significantly to the risk factors for dementia in seniors.

Sleep quality and the risk of dementia

Research has shown that quality sleep is crucial for our brain health and impacts our cognitive ability.

A study by the University of California showed that people who experienced poor sleep quality had increased levels of cerebrospinal fluid biomarkers known to be associated with the onset of Alzheimer’s disease. Another study by Brigham and Women’s hospital showed that women who had less than five hours of sleep per night had a higher risk of developing cognitive impairment and dementia.

Additionally, recent studies in 2019 and 2020 have shown that seniors who experience sleep problems like insomnia and daytime sleepiness are at higher risk of developing dementia as compared to those who get a good night’s sleep.

How to improve your sleep patterns

Improving sleep patterns can improve overall brain health, reducing the risk for dementia. Here are some tips that can assist in getting quality sleep.

Establish a regular sleep schedule

Setting up a regular sleep schedule can help regulate daily activities, regulate hormones, and reduce disruptions to the sleep-wake cycle. Try to go to bed and wake up at the same every day, even during weekends.

Avoid bright lights before bed

Bright lights can hinder the body’s natural ability to start winding down in preparation for sleep. Ensure that you dim the lights before bedtime, including those from phones, TVs, and tablets.

Limit caffeine intake

Caffeine is known to interfere with sleep patterns. Avoid caffeine intake before bed, including tea, coffee, and soft drinks. Ideally, avoid caffeine altogether at least four hours before sleep time.

Practice good sleep hygiene

Good sleep hygiene includes preparing for sleep, creating a comfortable sleep environment, and maintaining consistent habits before sleeping.

Some ways to improve sleep hygiene include avoiding working from bed or watching TV in bed, keeping the bedroom cool and dark, and maintaining quiet during sleeping hours.

Conclusion

Sleep is a fundamental part of human life, and we need to ensure that we get adequate amounts of high-quality sleep. By doing so, we reduce the risks of developing dementia, especially as we age.

It is essential to stay mindful of our sleep patterns and establish habits that promote good sleep hygiene. When we get quality sleep, our brains function optimally, keeping us healthy and vibrant for longer.