Recent findings indicate that spending less time in deep sleep stages may significantly increase the risk of developing Alzheimer’s disease. This connection was discussed by Dr. Brianne Miner of Yale School of Medicine during an interview on the Broadcast Retirement Network’s morning program. Sleep disturbances are increasingly recognized as a contributor to cognitive decline, raising important questions about sleep quality and its implications for aging populations.
Dr. Miner explained that individuals cycle through four stages of sleep approximately four to six times each night. The two deep sleep phases, known as N3 and REM (rapid eye movement) sleep, play critical roles in cognitive health. According to Dr. Miner, “We know that sleep and Alzheimer’s disease are related. Impairments in sleep are a risk factor for Alzheimer’s disease.”
Research led by Dr. Cho, a postdoctoral fellow working with Dr. Miner, focused on how the duration spent in these critical sleep stages correlates with cognitive function. The study revealed that individuals who spent less time in deep sleep and REM sleep were more likely to exhibit brain impairments associated with Alzheimer’s years later. Specifically, areas of the brain that are known to be affected early in the Alzheimer’s process were found to be smaller in those who had shorter durations of deep sleep.
Dr. Miner emphasized the importance of understanding changes in sleep patterns as individuals age. “As we get older, it is normal to have less sleep time overall,” she noted. “We do spend less time in slow-wave sleep and REM sleep.” This shift can lead to more frequent awakenings during the night, which can further disrupt the sleep cycle.
An important takeaway from the discussion is the recommended sleep duration. While many adults may find themselves getting around six hours of sleep, Dr. Miner highlighted that the ideal amount for optimal health is about seven hours. She advised that if someone consistently gets less sleep, it may be worthwhile to investigate potential underlying issues, such as sleep disorders or medications that could disrupt rest.
Addressing the topic of napping, Dr. Miner noted that while short naps can be beneficial for cognitive performance, excessive daytime napping may indicate a deeper problem. “If you need to nap every day or if your naps are long, that could signal an underlying sleep disorder,” she explained. This highlights the complexity of sleep needs and the importance of addressing sleep health proactively.
For those experiencing sleep difficulties, Dr. Miner recommended starting with a primary care provider to discuss sleep concerns. “Many people do not view sleep as a medical issue, but it is important to address it,” she stated. By seeking help, individuals can take steps toward improving their sleep quality and, by extension, their overall cognitive health.
In terms of sleep hygiene, Dr. Miner emphasized that expensive solutions are not necessary. Simple lifestyle changes can significantly improve sleep quality. These include maintaining a regular sleep schedule, avoiding caffeine and alcohol in the hours leading up to bedtime, and engaging in regular physical activity. “You don’t need a fancy mattress or gadgets,” she asserted, “just good sleep practices.”
The conversation on sleep and cognition underscores a critical area of research that could influence public health strategies as the population ages. As scientists continue to explore the relationship between sleep and Alzheimer’s disease, the findings may shape how healthcare providers approach the prevention and management of cognitive decline.
With more awareness and proactive measures, individuals may be able to enhance their sleep quality, potentially reducing their risk of Alzheimer’s and fostering better cognitive health into older age.
