A recent study suggests that inadequate deep sleep may accelerate the brain deterioration associated with Alzheimer’s disease, particularly affecting critical areas linked to cognitive decline. The research highlights how deficiencies in two key stages of sleep—slow-wave and rapid eye movement (REM) sleep—can shrink parts of the brain that are early indicators of Alzheimer’s.
According to Gawon Cho, a postdoctoral associate in internal medicine at the Yale School of Medicine, the study found that the inferior parietal region, which processes sensory and visuospatial information, showed signs of neurodegeneration in individuals who lacked sufficient slow-wave and REM sleep.
“We observed that the volume of the inferior parietal region shrank in those with inadequate sleep in these stages,” Cho said. “This part of the brain plays a crucial role in synthesizing sensory information, which is why it is one of the first areas to show signs of deterioration in Alzheimer’s.”
Dr. Richard Issacson, a preventive neurologist and director of research at the Institute for Neurodegenerative Diseases in Florida, affirmed the study’s findings, noting that sleep patterns, particularly the quality of deep sleep, have a significant impact on brain health. Issacson, who was not involved in the study, added that his clinical experience aligns with the research, particularly the connection between sleep quality and cognitive function.
The Importance of Deep Sleep
During deep sleep, the brain engages in vital processes such as clearing out toxins, repairing cells, and consolidating memories. REM sleep, typically occurring later in the sleep cycle, is key for emotional processing and memory absorption. Experts agree that sufficient amounts of both deep and REM sleep are essential for cognitive health and overall well-being.
Despite the recognized importance of sleep, data from the U.S. Centers for Disease Control and Prevention reveals that more than one-third of American adults fail to get adequate rest. Adults typically need seven to eight hours of sleep each night, but as people age, the amount of deep sleep they experience tends to decline. Experts recommend that adults spend 20% to 25% of their sleep in deep and REM stages, although this can vary depending on age.
How to Improve Sleep Quality
Experts suggest that a longer sleep duration generally increases the chances of achieving sufficient deep and REM sleep. However, simply spending more time in bed is not enough—quality matters as well. An uninterrupted, restful sleep cycle is crucial for experiencing these vital sleep stages.
According to Cho, adopting good sleep habits, or “sleep hygiene,” can help improve the quality of rest. This includes maintaining a consistent sleep schedule, creating an optimal sleeping environment—cool, dark, and quiet—and avoiding alcohol, which can disrupt sleep cycles.
Recent research also underscores the benefits of maintaining a healthy sleep routine. A February 2023 study found that proper sleep habits could add nearly five years to a man’s life expectancy and nearly 2.5 years to a woman’s. To achieve these benefits, individuals must wake up feeling rested at least five days a week, avoid using sleep medications, and refrain from waking up or struggling to fall asleep more than twice per week.
Conclusion
While quality sleep is often undervalued, the evidence suggests that maintaining deep and REM sleep can significantly reduce the risk of neurodegenerative diseases like Alzheimer’s. With consistent sleep hygiene and adjustments to sleep habits, individuals can improve both their brain health and overall well-being.
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