Alzheimer’s disease is a neurodegenerative disorder that affects different brain functions such as memory, thinking, and behavior. It is estimated that by 2050, the number of people with Alzheimer’s disease may triple.

As such, researchers are constantly looking for ways to prevent or slow down the progress of the disease. One area of research that has shown promising results is the connection between sleep patterns and Alzheimer’s risk.

What’s the Connection?: Sleep Patterns and Alzheimer’s Risk

Sleep plays a crucial role in our body’s overall health and wellbeing. It is the time when our body repairs and rejuvenates itself, making it essential for proper brain functioning.

On the other hand, inadequate sleep or circadian rhythm disruptions increase the risk of developing several chronic diseases, including Alzheimer’s disease.

Circadian rhythms are our bodies’ natural 24-hour cycles, that regulate various physiological processes such as sleep-wake cycles, body temperature, and hormone secretion.

Research studies have shown that circadian misalignment with our sleep schedules can increase Alzheimer’s risk. For instance, individuals who regularly work the night shift have a higher risk of developing Alzheimer’s disease compared to those who work during the day.

The Role of Beta-Amyloid Plaques and Tau Proteins in Alzheimer’s Risk

One of the hallmarks of Alzheimer’s disease is the accumulation of beta-amyloid plaques and tau proteins in the brain.

Beta-amyloid plaques are protein fragments that accumulate between neurons and disrupt brain communication, leading to cognitive decline. Tau proteins, on the other hand, are involved in the formation of neurofibrillary tangles responsible for cell death and cognitive dysfunction.

There is growing evidence that explains the relationship between sleep patterns and Alzheimer’s disease through beta-amyloid plaques and tau proteins.

A research study published in the Journal of Neuroscience found that sleep deprivation can lead to an increase in beta-amyloid plaques level. The study showed that beta-amyloid levels increased by 5% after one night of poor sleep and by 25% after five consecutive nights of poor sleep.

Another study found that individuals with fragmented sleep patterns had higher levels of tau protein in their cerebrospinal fluid.

Sleep Disorders and Alzheimer’s Risk

There are various sleep disorders that can disrupt the quality and quantity of sleep, and affect the risk of developing Alzheimer’s disease. Some of these sleep disorders include:.

Insomnia

Insomnia is a sleep disorder that makes it difficult to fall asleep or stay asleep. It is commonly associated with aging, chronic stress, and medical conditions such as depression, anxiety, and chronic pain.

Insomnia has been linked with an increased risk of developing cognitive decline and Alzheimer’s disease.

Sleep Apnea

Sleep apnea is a disorder in which the individual experiences pauses in breathing while sleeping. The disorder can result in daytime fatigue, high blood pressure, and other health issues.

Research studies have shown that individuals with sleep apnea have a higher risk of developing cognitive impairment and Alzheimer’s disease.

Restless Leg Syndrome

Restless leg syndrome is a neurological disorder that causes an uncontrollable urge to move the legs, especially during periods of rest. The syndrome can lead to sleep disruptions, leading to daytime fatigue and cognitive impairment.

Research studies have shown a correlation between restless leg syndrome and cognitive decline.

How to Improve Sleep Hygiene for Alzheimer’s Risk Reduction

Improving sleep hygiene can help reduce the risk of developing Alzheimer’s disease. Here are some tips to improve sleep hygiene:.

Maintain a Regular Sleep Schedule

Keeping a regular sleep-wake schedule, including on weekends, can help regulate your circadian rhythms and improve sleep quality.

Avoid Screen Time Before Bedtime

The blue light emitted from screens on smartphones, computers, and televisions can disrupt sleep patterns. It is, therefore, advisable to avoid screen time before sleeping, or use blue light filters to minimize the impact of the blue light.

Avoid Alcohol and Caffeine Consumption Before Bedtime

Alcohol and caffeine consumption can disrupt sleep patterns and should be avoided before bedtime.

Create a Relaxing Sleep Environment

The sleep environment should be conducive to sleep, with minimal noise and light pollution. The mattress and pillows should also be comfortable and supportive to improve sleep quality.

The Bottom Line

Overall, sleep plays a vital role in our brain functioning and overall health. Poor sleep quality and disrupted sleep patterns have been linked to an increased risk of developing Alzheimer’s disease.

By improving sleep hygiene, avoiding sleep disruptions, and seeking treatment for sleep disorders, individuals can reduce their risk of developing Alzheimer’s disease.