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Sleep: Your Brain’s Best Friend and Alzheimer’s Enemy

Written by Dr. Marci L. Hardy, PhD, MA

Did you know that sleep is crucial for your brain health? Poor sleep may negatively impact memory, ability to focus, and reasoning.1 Research shows a strong link between poor sleep and an increased risk of cognitive decline, including Alzheimer’s disease.2 Up to 15% of Alzheimer’s cases may be related to sleep problems.3 

Why Does Sleep Matter for Your Brain Health?

The core function of sleep is to repair, reorganize, and maintain the brain’s neurons.4.While you sleep, your heart rate slows, blood pressure dips, and body temperature lowers – allowing your body to rest. Meanwhile, your brain is working hard performing vital functions, including:

  • Consolidating memories: Sleep drives memory consolidation, helping to integrate new information into your long-term memory. Even short naps before learning can enhance memory encoding.
  • Clearing out toxins: Sleep increases the removal of harmful substances from your brain, like β-amyloid, a key player in Alzheimer’s.
  • Repairing and reorganizing neurons: Sleep helps maintain brain cells.

How Can You Improve Your Sleep (Sleep Hygiene)?

According to the American Psychological Association, 60% of adults report sleeping problems a few nights a week or more.4 However, getting a good night’s sleep doesn’t have to be something you hope for. Here are some practical tips to help improve your sleep:

Tuck yourself in for a good night’s sleep:

  • Target going to bed before midnight
  • Try to get 7-8 hours of uninterrupted sleep

Manage health conditions:

  • Talk to your doctor about sleep apnea or chronic pain
  • Review medications that may disrupt sleep

Create a sleep-friendly environment:

  • Keep your room around 65°F (18°C)
  • Use comfortable, supportive pillows and a mattress
  • Ensure fresh, clean linens
  • Minimize noise (white noise machines can help)
  • Turn off all electronic devices an hour before bed

Consider natural sleep aids:

  • Exposure to light during the day is critical. Ideally, spend time outdoors or near a sunny window each day
  • Melatonin supplements are beneficial for some people (consult your doctor before beginning a supplement or medication)
  • Light therapy can be helpful for setting your internal clock, especially if you have limited access to natural light during the day.5

Why Should You Prioritize Your Sleep?

Lack of sleep affects more than just your mood. It can lead to:

  • Weakened immune system
  • Impaired cognitive function (memory, attention, decision-making)
  • Increased risk of high blood pressure and other health issues
  • Increased cravings for unhealthy foods and weight gain

What are the Ripple Effects of Poor Sleep?

Making sleep a priority is an investment in your brain health and overall well-being. Following these simple guidelines may improve your sleep quality and potentially reduce your risk of cognitive decline.

Sources:

  1. Jackson ML, Gunzelmann G, Whitney P, et al. Deconstructing and reconstructing cognitive performance in sleep deprivation. Sleep Med Rev. 2013; 17(3):215-25.
  2. Lim AS, Kowgier M, Yu L, Buchman AS, Bennett DA. Sleep Fragmentation and the Risk of Incident Alzheimer’s Disease and Cognitive Decline in Older Persons. Sleep. 2013; 36(7):1027-1032.
  3. Buby OM, Brannick M, Mortimer J, et al. Sleep, Cognitive impairment and Alzheimer’s disease: A systematic review and meta-analysis. Sleep. 2017: 40(1):doi: 10.1093/sleep/zsw032. PMID: 28364458.       
  4. Savage VM, West GB. A quantitative, theoretical framework for understanding mammalian sleep. Proc Natl Acad Sci USA. 2007; 104(3): 1051-6.
  5. Shirani A. and St Louis E.K. Illuminating rationale and uses for light therapy. Journal of Clinical Sleep Medicine. 2009; 5(2): 155-63.