The Connection Between Sleep and Dementia

If you're not already prioritizing your sleep, it's time to start paying attention. Recent research highlights a significant link between inadequate sleep and cognitive decline, including dementia.

Dementia is linked to an abnormal buildup of two substances in the brain: amyloid and tau. Studies indicate that insufficient sleep can accelerate this buildup, increasing the risk of dementia, particularly as you age.

It's not just about how much sleep you get—7 to 9 hours per night is recommended for prevention—but also about the quality of your sleep. A study from last year found that even slight reductions in deep sleep, also known as slow-wave sleep, can increase the risk of developing dementia by nearly 30 percent.

All stages of sleep are important, but slow-wave sleep is the most restorative, helping to clear waste and buildup from the brain. This likely explains the connection between sleep loss and a higher risk of dementia, especially after age 40, when deep sleep naturally decreases.

However, there's no need to panic. There are many strategies you can implement to prioritize sleep and improve the amount of deep sleep you get each night. These include:

• Regular exercise

• Maintaining a consistent bedtime

• Keeping your bedroom cool

• Using a temperature-controlled mattress (Eight Sleep is clinically proven to increase deep sleep by up to 34 percent)

• Avoiding food 2-3 hours before bed

• Sleeping in a dark room and minimizing exposure to artificial light at night

• Avoiding stimulants and alcohol before bed

• Practicing meditation and other stress-reduction techniques

By incorporating these habits into your routine, you can improve your sleep quality and potentially reduce your risk of dementia.