Many of us don't get enough sleep, especially as we age. But not prioritising those zzz's could seriously impact your brain health.

New research revealed how getting inadequate deep sleep may significantly raise your risk of developing dementia. Let's look at what this means and simple tips you can start tonight to improve your sleep quality.

First, what is slow-wave or deep sleep, and why is it so important?

Deep sleep happens in the third and fourth stages of our sleep cycle. During this time, the body goes into full rest and repair mode. Blood flow increases to the brain, muscles relax, breathing slows, and our cells are restored.

This is also when the brain's glymphatic system kicks into high gear. This cleansing removes waste products like beta-amyloid, a toxic protein associated with Alzheimer's disease.

If we don't get enough deep sleep, these brain toxins can build up over time.

Not getting enough deep sleep as you age may increase your risk of developing dementia. Credit: Unsplash.

The study, published in the journal JAMA Neurology, looked into the connection between reduced deep sleep (slow-wave sleep) as people age and their risk of dementia.

The study's lead researcher, Matthew P. Pase, an Associate Professor of Psychology and Neurology at Monash University in Melbourne, found that as people age, they experience a decrease in deep sleep.

'We then found that persons with greater declines in slow wave sleep over time had a higher risk of getting dementia over the next 17 years of follow-up,' he explained.

'Results suggest that chronic declines in slow wave sleep, rather than individual differences at any given time, are important for predicting dementia risk.'

The researchers looked at 346 people, with an average age of 69, who were part of the Framingham Heart Study. This study, started by the US National Heart, Lung and Blood Institute in 1948, examined factors related to heart health.

The participants underwent two overnight sleep studies, one between 1995 and 1998 and another between 1998 and 2001, during which their sleep patterns were monitored. The researchers wanted to see if changes in their slow-wave sleep were connected to developing dementia over the next 17 years.

Out of these participants, 52 were diagnosed with dementia during the follow-up period.

The study found that for every percentage decrease in slow-wave sleep per year, the risk of developing dementia increased by 27 per cent, and the risk of Alzheimer's disease dementia increased by 32 per cent.

The decline in slow-wave sleep started to accelerate at around age 60, reached its peak between ages 75 and 80, and then slowed down.

People who experienced decreases in this deep sleep were more likely to have cardiovascular disease, use medications that affect sleep, and carry a gene that increases the risk of Alzheimer's disease.

It's worth noting that this study is not the first to uncover a connection between deep sleep and dementia.

A previous study found that a 10 per cent decrease in deep sleep was associated with increased damage to brain cell connections. However, it's essential to understand that while these findings show an association, they do not definitively prove that the loss of slow-wave sleep directly causes dementia.

It's possible that dementia-related processes in the brain could lead to sleep problems, creating a kind of 'vicious cycle'.

In any case, what we can be sure of is that getting enough sleep every night is beneficial for everyone, whether or not you are at risk of dementia.

Having trouble sleeping at night can be a common issue, and there are several strategies you can try to improve your sleep. Here are some tips to help you get a better night's rest.

• Stick to a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock.
• Engage in calming activities before bedtime, such as reading, taking a warm bath, or practising relaxation techniques like deep breathing or meditation.
• Avoid screens (phones, tablets, computers, and TVs) at least an hour before bedtime because the blue light from screens can disrupt your sleep-wake cycle.
• Stay away from heavy meals and caffeine close to bedtime. Additionally, limit alcohol and nicotine consumption, as they can also interfere with your sleep.

Key Takeaways

• An Australian study has found that a decline in slow-wave sleep may increase the risk of developing dementia.
• Slow-wave sleep is important for brain health because unwanted or potentially harmful materials are removed from the brain. This includes the beta-amyloid protein associated with Alzheimer's disease.
• The study, which involved the participation of 346 people aged 69 on average, identified that each percentage decrease in slow-wave sleep per year was linked with a 27 per cent increased risk of developing dementia and a 32 per cent higher risk of Alzheimer's disease dementia.
• It's still uncertain whether slow-wave sleep loss directly causes dementia.

We hope you found this article helpful, folks! This is your sign to prioritise a good night's sleep for later tonight. What are some tips and advice that help you fall asleep faster and enjoy a restful night? Share your insights and experiences with us in the comments below; we genuinely appreciate your input!

 

[Observer]

I sleep 4 to 6 hours a night and when tired, then go for an afternoon nap.
You'll be surprised how relaxing an afternoon nap is and you still get a full 8 hours in per day

 

[Barbara V]

I never go to bed before 11pm sometimes nearer midnight ,do not sleep in only sometimes in winter. I am fresh in mind all day ,my legs sometimes slower but that's because of my age. Always been a night owl started during the war never slept same time during those years

 

[Observer]

I never go to bed before 11pm sometimes nearer midnight ,do not sleep in only sometimes in winter. I am fresh in mind all day ,my legs sometimes slower but that's because of my age. Always been a night owl started during the war never slept same time during those years

I hear that or at least similarly

 

[DLHM]

I’m no night owl. Usually I go to bed early, because my favourite time of day is when the sun rises.