Author: Han Ying
Source: "Subjective Cognitive Decline" public account
Sleep is an integral part of our daily lives, and it plays a vital role in our body and brain function. Recent research suggests that irregular sleep may increase the risk of Alzheimer's disease. Here's a medical look at the research and some practical tips to help improve sleep quality and protect brain health.
SLEEP regularly
Alzheimer's disease is a progressively worsening neurological disorder that mainly affects older adults. It is characterized by decreased cognitive function, mood and behavioral abnormalities. A new study published in Neurology found a link between irregular sleep and Alzheimer's disease.
Researchers observed nearly 88,000 participants with an average age of 62 for seven years. Participants wore wrist devices over the course of a week to analyze their sleep cycles and regularity. Based on this data, the research team developed a score to measure the degree of sleep irregularity. Subsequently, the researchers analyzed the participants' medical information to determine if Alzheimer's disease was present.
The results showed that people with the most irregular sleep had a 53% increased risk of developing Alzheimer's disease than those who had better sleep regularity. The discovery of this association was observed in such a large sample, giving the researchers great confidence in their results. In addition, this correlation is independent of factors such as sleep duration and sleep interruption, so it can be said that sleep regularity is important in itself. Therefore, when we consider what a good night's sleep is, sleep regularity should also be taken into account in addition to the duration and quality of sleep. Future research can further explore the effects of sleep regularity on memory and explore the mechanism of association between sleep regularity and Alzheimer's disease in the brain.
Sleep experts point out that the human body has a natural sleep-wake cycle, or biological clock, that coincides with the time of day and night. This circadian clock system is highly responsive to ambient light, especially sunlight. Experts say irregular sleep can affect the circadian clock system and may be a risk factor for cognitive decline. Therefore, it is very important to maintain a regular sleep schedule.
Following these tips can help you get a better night's sleep:
- Go to bed at the same time every night and wake up at the same time every morning.
- Keep the bedroom environment dark, cozy and relaxing.
- Avoid large amounts of food, caffeine, and alcohol before bed.
- Don't place electronic devices such as phones, tablets, or laptops in the bedroom.
- Maintain regular exercise.
To sum up, the latest research shows that irregular sleep may increase the risk of Alzheimer's disease. Irregular sleep can affect the circadian clock system, which in turn can negatively affect cognitive function. Therefore, in addition to ensuring adequate sleep time, it is also important to maintain a regular sleep schedule.
If you're looking to improve your sleep quality and protect your brain health, here are some suggestions: make sure you go to bed and wake up at the same time every night, keep your bedroom environment comfortable and relaxed, avoid eating a lot of food, caffeine and alcohol before bed, and maintain regular exercise.
Sleep is key to physical and mental health, and by following these simple sleep habits, you can promote a good night's sleep and reduce your risk of Alzheimer's disease while improving your overall health. If you have sleep problems or are concerned about the quality of your sleep, consult your medical professional and consider taking medication if necessary.
Resources:
[1] Yiallourou S, Cribb L, Cavuoto M, et al., Association of the Sleep Regularity Index With Incident Dementia and Brain Volume. Neurology. 2023 Dec 13; 2(102):e208029. doi: 10.1212/WNL.0000000000208029.