These dangerous sleep habits could lead to dementia
These dangerous sleep habits could lead to dementia
https://www.thebrighterside.news/health/these-dangerous-sleep-habits-could-lead-to-dementia/
According to researchers in a new global study, how long people sleep and when they go to bed could influence their risk of dementia.
Joseph Shavit
Published Oct 22, 2024 4:39 AM PDT
According to a new study, how long people sleep and when they go to bed could influence their risk of dementia. The results were published in the Journal of the American Geriatrics Society. https://agsjournals.onlinelibrary.wiley.com/doi/abs/10.1111/jgs.18042
Researchers from China, Sweden, and the United Kingdom found that sleep for more than eight hours increased dementia risk by 69%, while sleeping before 9 p.m. rather than 10 p.m. or later, increased dementia risk by two times.
Furthermore, the study found that “cognitive function should be monitored in older adults who report prolonged time in bed and advanced sleep timing, especially in older males aged 60 to 74.”
Research in the future “may clarify whether moderately reducing [time in bed] and delaying sleep timing can help slow down cognitive decline and delay dementia onset in older adults,” wrote Dr. Rui Liu, the lead author of the study, from Shandong University’s Shandong Provincial Hospital in Jinan, China.
A total of 97 participants were diagnosed with dementia during an average follow-up period of 3.7 years out of 2,000 older adults in China who were free of dementia at the beginning of the study.
The researchers noted that the majority of studies on sleep and dementia have focused almost exclusively on White populations in North America and Europe.
The study noted that older Chinese citizens living in rural areas tend to go to bed earlier, wake up earlier, sleep less, and be more likely to develop dementia compared to Westerners and city dwellers, partly due to differences in socioeconomic status, culture, education, and lifestyle.
To try to bridge the knowledge gap, study participants were rural-dwelling, older adults, mostly low-income and with limited education, in western Shandong Province.
Sleep, cognition and dementia
Scientists noted that sleep problems and cognitive decline are related to demographics, such as age, sex, and education. In addition, short sleep duration is well-established as a genetic risk factor for dementia.
The link between sleep problems and dementia has, however, been found to be inconsistent in population-based studies, the researchers said.
According to the authors, the results should be interpreted with caution, due to the fact that sleep characteristics were self-reported, there were no data on factors such as sleep apnea, and there was a relatively short period of follow-up monitoring.
Other health concerns related to sleep duration
In addition to dementia, several health concerns have been linked to abnormal sleep duration (both short and long sleep). These include:
Cardiovascular Diseases
Both short (less than 6 hours) and long (more than 9 hours) sleep durations have been associated with an increased risk of heart disease, hypertension, and stroke. Studies suggest that inadequate sleep can contribute to inflammation, high blood pressure, and metabolic dysregulation, increasing cardiovascular risk.
Obesity and Metabolic Disorders
Short sleep duration has been linked to weight gain, obesity, and metabolic conditions like type 2 diabetes. Sleep deprivation affects hormones like ghrelin and leptin, which regulate appetite, leading to increased hunger and calorie intake.
Immune Function
Poor sleep, particularly short sleep, weakens the immune system, making individuals more susceptible to infections. Studies show that sleep is critical for the immune response, and lack of sleep can decrease the production of cytokines and other infection-fighting molecules.
Mental Health Disorders
Inadequate or excessive sleep has been tied to mental health issues like depression, anxiety, and mood disorders. A consistent lack of sleep can contribute to the development and exacerbation of these conditions due to hormonal and neurotransmitter imbalances.
Cognitive Function and Performance
Sleep duration impacts cognitive abilities such as attention, memory, and executive functioning. Sleep deprivation, particularly, leads to poorer cognitive performance, slower reaction times, and difficulty in making decisions.
Chronic Pain and Inflammation
Insufficient sleep is often related to increased sensitivity to pain and higher levels of inflammatory markers in the blood. Chronic pain conditions, like fibromyalgia, may be worsened by poor sleep.
Longevity
Some studies have shown that people who consistently sleep less than 6 hours or more than 9 hours per night may have a shorter life expectancy. Both short and long sleep durations have been linked to higher all-cause mortality risks.
Cancer
While more research is needed, some studies suggest that abnormal sleep duration could be associated with an increased risk of certain cancers, including breast and colorectal cancers, possibly due to its effects on the immune system and hormonal balance.
The relationship between sleep and health is complex, and individual needs may vary, but achieving optimal sleep is generally recommended for overall well-being.
Tips for Better Sleep
Good sleep habits (sometimes referred to as “sleep hygiene”) can help you get a good night’s sleep.
Some habits that can improve your sleep health:
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
- Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
- Avoid large meals, caffeine, and alcohol before bedtime
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
For more information on sleep education, check out the resources here: http://www.sleepeducation.org/essentials-in-sleep/healthy-sleep-habits