Although it may be thought that only food and water are vital, sleep is no less important for the normal functioning of the body. In recent years, scientists have intensively studied the effect of sleep on dementia in general and Alzheimer’s disease in particular, which is also a form of dementia. Research is not over yet, they are ongoing, but one conclusion is clear: sleep plays an important role in maintaining brain health.

People with Alzheimer’s disease may experience changes in their sleep patterns, such as insomnia, restless sleep, or breathing disorders during sleep.

More than 55 million people worldwide are living with dementia, and this number is expected to rise to 78 million by 2030 and to 139 million by 2050. Alzheimer’s disease is the most common type of dementia, with both cognitive and non-cognitive impairments. . Recent studies have shown that sleep deprivation and insomnia are related to the pathophysiology of Alzheimer’s disease and influence the symptoms and progression of the disease.

Why sleep is so important for brain health

Several functions occur in the body during sleep, including memory consolidation, emotional processing, and deep cleansing. During deep sleep, the cerebrospinal fluid and the brain’s immune system remove waste from brain cells. When awake, neurons produce a chemical called adenosine, a byproduct of cellular activity. Without consistent deep sleep, the clearance of adenosine and other waste products is incomplete, leading to the development of chronic inflammation, which is the cause or exacerbation of many brain diseases and disorders. Sleep is also important because it is restorative, meaning the brain and body slow down to recover from the day’s stress. Without respite for “rest” and recovery, the brain cannot properly repair itself from the daily wear and tear of life, and over time this leads to dysfunction and disease.

How many hours of sleep you need depends on your age

Newborns need 14-17 hours of sleep per day, small children (from 1 to 2 years old) need 11-14 hours per day, preschoolers – from 10 to 13 hours, schoolchildren – from 9 to 12 hours, teenagers from 10 to 13 hours per day a day The need for sleep usually decreases with age, so for a healthy life, adults need 7-9 hours of continuous sleep in a 24-hour period.

Insufficient sleep accelerates the progression of Alzheimer’s disease

A cross-sectional study involving 50 Alzheimer’s patients (undergoing treatment) divided them into two groups: those with insufficient sleep duration (less than six hours) and those with normal sleep duration (more than six hours). Levels of orexin (a neuropeptide produced in the hypothalamus involved in the sleep/wake cycle), its receptor proteins and several blood-brain barrier factors were measured in their cerebrospinal fluid. Insufficient sleep is associated with a general impairment of cognitive functions. In addition, the level of orexin and its receptors increased in the cerebrospinal fluid, and the blood-brain barrier was destroyed. Both events accelerated each other and accelerated the progression of Alzheimer’s disease. These findings describe the clinical features and potential mechanism underlying Alzheimer’s disease without sleep.

Insufficient and poor quality sleep not only hinders the body’s natural repair processes, but sleep disorders (such as sleep apnea) can also increase the risk of heart disease and stroke, which also increase the risk of dementia. On the other hand, in elderly people who get quality sleep, scientists have noticed less memory loss, because deep sleep removes some of the toxic proteins that accumulate and cause Alzheimer’s disease. The problem is that not all seniors can enjoy deep, restful sleep, and that’s because as we age, our brains no longer allow us to enter these deep stages of sleep.

Is sleeping pills the solution to reducing the risk of Alzheimer’s disease?

The research available to date is conflicting. Some have found that taking a sleeping pill (Suvorexant) causes a decrease in the beta-amyloid protein involved in Alzheimer’s disease, while other studies have shown that frequent sleeping pill use is associated with an increased risk of dementia. “Sedatives” is a term used for several types of drugs, including antihistamines, benzodiazepines, sleeping pills, and antidepressants, and each type of drug affects the brain differently, which likely contributes to conflicting research results.

Experts advise adults who have sleep problems and, therefore, an increased risk of developing Alzheimer’s disease, to be cautious about using sleeping pills and to turn to them only if non-medical approaches have failed. The best solution is to teach yourself how to sleep properly and try non-drug methods to improve it.

A few tips to help you sleep better:

• go to bed and wake up at the same time every day;
• Avoid using electronic devices that emit blue light (TV, laptop, tablet, phone) at least one hour before bedtime;
• Read before going to bed instead of watching TV;
• Exercise every day, but not before going to bed;
• Avoid caffeinated beverages in the afternoon;
• Resist the temptation to take a nap in the afternoon or after lunch;
• Avoid heavy meals in the evening;
• Go to bed only when you are sleepy;
• Make sure the bedroom is quiet, dark, ventilated and at a comfortable temperature;
• Establish a bedtime ritual to “notify” your body that it’s time to relax;
• Expose yourself to sunlight when you wake up.

If one day you find that you didn’t get enough sleep, pay off your “debt” to him as soon as possible. Already the next night!

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