Alzheimer's Disease | Sunstone Online

Sleep Issues Linked to Alzheimer’s

We all know that sleep is important for so many reasons – but researchers are now isolating not only the hours of sleep, but the type of sleep that is important for us. And they are finding that the lack of sleep can accentuate and accelerate issues like Alzheimer’s disease.

Recent research reveals a compelling connection between sleep quality and brain health, particularly in relation to Alzheimer’s disease. A groundbreaking study led by Gawon Cho from Yale School of Medicine found that insufficient time spent in deep sleep stages—slow-wave and REM sleep—may accelerate deterioration in brain regions associated with early Alzheimer’s disease.

The study discovered that inadequate deep sleep correlates with shrinkage in the inferior parietal region, an area critical for processing sensory information. This finding aligns with clinical observations by preventive neurologist Dr. Richard Issacson, who confirms the relationship between sleep metrics and cognitive function.

During deep sleep, our brains perform essential maintenance—clearing toxins, repairing tissues, and restoring bodily systems. REM sleep facilitates emotional processing and memory consolidation. Despite adults needing 7-8 hours of quality sleep with 20-25% in deep and REM stages, more than one-third of American adults are chronically sleep-deprived.

With all of this in mind, here are 8 ways to try to sleep better.

8 Essential Tips for Better Sleep

Create a Sleep Nest: Maintain a cool bedroom temperature (60-67°F) with a comfortable mattress and appropriate bedding.
Develop a Routine: Establish a consistent bedtime ritual and stick to regular sleep-wake times, even on weekends.
Cut the Lights: Eliminate sources of light, especially blue light from electronic devices, to support natural melatonin production.
Dampen Sound: Use white noise or fans to mask disruptive sounds and keep smartphones outside the bedroom.
Boycott Caffeine: Avoid caffeinated beverages and foods (including chocolate) at least six hours before bedtime.
Skip the Alcohol: While alcohol may help with falling asleep, it disrupts deeper sleep stages necessary for restoration.
Avoid Heavy or Spicy Foods: Choose light, sleep-promoting snacks like nuts, cherries, or bananas instead of heavy meals before bed.
Make the Bedroom Sacred: Reserve your bed exclusively for sleep and intimacy to train your brain to associate it with rest.

Prioritizing quality sleep isn’t just about feeling refreshed—research shows good sleep habits can add nearly five years to a man’s life expectancy and 2.5 years to a woman’s. With sleep deprivation linked to numerous health conditions from cardiovascular disease to dementia, implementing these strategies represents a vital investment in long-term health.

Daily Activity Lowers Risk of Alzheimer’s

A recent study of 716 people, with an average age of 82, has revealed that daily exercise may reduce the risk of Alzheimer’s Disease significantly.

Study participants wore wrist monitors, called actigraphs, for ten days straight. The devices kept track of all activity in 15-second segments. The volunteers were also given annual memory and thinking tests over the course of four years. 71 of the participants developed Alzheimer’s throughout the trial.

The data showed that people who are less physically active are doubly likely to develop Alzheimer’s, regardless of age. Intensity levels of the exercise have an impact as well; seniors who performed intense workouts were three times less likely to develop the disease. The study monitored daily activity as opposed to long-term habits, which implied that a change in lifestyle even at an older age may help protect a person from the condition.

According to Dr. Aron Buchman of the Rush Alzheimer’s Disease Center, the actigraphs could not differentiate between activities such as a basketball game or a card game. If the movement was recorded for over thirty minutes, he explained, it suggests a more intense exercise.

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“The important thing is, since we measured all types of activity, it allowed an interesting perspective that even among older people who may not be able to participate in a formal exercise program, a more active lifestyle- even if it’s just washing the dishes or walking around inside- is better than you sitting,” he said. “Increasing activity level by 10 to 15 percent could be good as well,” he added.

“People who read more, go to church, play Bingo or do crossword puzzles, rather than just sit around and vegetate, will derive some benefit,” Buchman said. “The sum total of all types of activities is not only beneficial for older people, but could also be beneficial for the health care system if they can tailor programs to address the issue of older people who have health issues and may not be able to participate in a formal health care program.”