Currently, sleep disorders are a real global epidemic, experts of the World Health Organization believe, given the fact that two-thirds of adults sleep less than 8 hours a day. Sleep deprivation is a problem that increases the risk of many diseases. But sleep that exceeds the recommended average of 7-9 hours per night can be no less dangerous.

A recent study published in the Journal of the American Heart Association suggests that adults who sleep less than 7 hours a day or more than 9 hours a night may have an increased risk of dementia and stroke. The study was conducted by a group of researchers from the Department of Neurology at Yale Medical University in the USA. The study involved analyzing sleep pattern data and brain imaging studies of 40,000 middle-aged adults with no history of dementia or stroke.

Thus, after analyzing the information, the experts concluded that people who slept either too little or too much showed changes in some brain markers on magnetic resonance imaging (white matter hyperintensities and fractional anisotropy), changes that are known to precede the good years of onset of dementia or stroke. White matter hyperintensity means brain damage, indicators of aging of the most important organ in the body, and damage to brain microvessels.

Fractional anisotropy is an indicator that quantifies the uniformity of water diffusion in the axons of nerve cells, which is related to the structural state of the white matter. Increased presence of white matter hyperintensities and reduced fractional anisotropy are associated with increased risk of dementia and stroke. “We focused on these markers because they are known predictors of dementia and stroke.

In addition, we once again demonstrated how important sleep is for brain health,” said Santiago Clocchiati-Tuozzo, study coordinator and doctoral student at Yale University School of Medicine. The results of the study are all the more important because they are an additional argument for improving the quality of sleep. In addition, the study coordinator considers midlife to be a crucial stage for improving sleep quality to promote health and keep the body in balance.

The study authors say further research is needed to assess the relationship between poor sleep and changes in brain markers and to see if changing sleep hygiene can lead to improved brain health in old age.

What are the dangers of dementia and stroke?

Both dementia and stroke are now known to be two serious health problems, the incidence of which is increasing worldwide.

So, if in 2020, 55 million people worldwide faced dementia, then in 2050 their number may reach 139 million. As for stroke, it is the leading cause of disability and the second leading cause of death. In fact, it is estimated that 1 in 4 people will have a stroke in their lifetime. Although dementia cannot be cured, there are measures that can reduce the risk of developing it, such as physical activity, reducing alcohol consumption, not smoking, intellectual activity, social relationships, treatment of diabetes, hypertension, obesity, avoiding brain injuries and protecting hearing.

In the event of a stroke, lifestyle changes, control of diabetes, high blood pressure, cholesterol levels, avoidance of a sedentary lifestyle, alcohol and smoking, and regular visits to the doctor can help reduce the risk of stroke. Some of these measures can also improve the quality of sleep, an important factor in maintaining the health of the whole body.

What effect can bad sleep have on the body?

Sleep deprivation is one of the threats to health. Along with food, water and air, sleep is a basic need. When sleep is insufficient, at the wrong time, interrupted, or when there are difficulties in establishing it, the body suffers in the long run. Several studies have linked insufficient sleep of less than 7 hours a day to a higher risk of obesity, type 2 diabetes, hypertension, cardiovascular disease, depression, and even premature death.

In addition, an analysis conducted by researchers from Harvard highlighted the connection between sleep duration and memory impairment. Those who sleep less than 7 hours or more than 9 hours can face this. Researchers have shown that people who sleep less have an increased risk of hypertension, diabetes and narrowing of blood vessels, which leads to poor brain function.

Thus, memory also suffers. On the other hand, those who sleep more than 9-10 hours usually have poor sleep quality, which can affect memory. In addition, laboratory analysis of guinea pigs showed that those who didn’t get enough sleep had more accumulation of beta-amyloid in the brain, a protein linked to memory impairment and an increased risk of dementia. Another recently published study looked at an important component of sleep, namely the deep sleep cycle.

Thus, Australian researchers from the Turner Institute of Brain and Mental Health in Melbourne have shown that an annual reduction in the duration of deep sleep by 1% in people over 60 can increase the risk of dementia by 27%. It is known that the cycle of deep sleep is important for removing residues from the brain, for memory and maintaining good immunity.

More studies have also looked at excess sleep, which has also been linked to an increased risk of type 2 diabetes, obesity, heart disease, depression and headaches. The exact mechanisms by which excessive sleep can cause disease in the body are not yet known, experts also suggest that pre-existing conditions will actually lead to sleep periods of more than 9 hours.

What measures can we take to have optimal sleep?

Dr. Matthew Walker, author of the bestselling book “On Sleep,” believes that sleep is the best investment in health. People who don’t get enough sleep, wake up tired the next day, and have problems with memory or concentration should take measures to improve sleep hygiene if they don’t have it.

Thus, it is recommended:

• adoption of a regular sleep schedule with the same time of sleep and awakening;
• avoid large meals, caffeine and alcohol a few hours before bedtime;
• moderate physical activity during the day;
• rest in a dark room, in a relaxing environment, without visual and auditory stimuli, at an optimal temperature of 18 degrees;
• avoid using electronic devices before going to bed;

If these strategies fail, a general medical examination along with a psychological one is recommended, as sleep disorders can have organic or psychological causes.

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