We all know that restful sleep is vital for energy levels and general health. But take a closer look at the literature and it becomes clear that those hours spent asleep in bed have a huge role to play in healthy brain function – and not just in the immediate term.
A new peer-reviewed study conducted by Cardiff University suggests that people who suffer from sleep disorders are more likely to develop dementia and other neurodegenerative conditions later in life. This means that getting a good night’s sleep isn’t just about immediate energy the next day – it’s about safeguarding future cognitive function decades in the future.
The link between sleep disorders and dementia
Using data gathered from over a million electronic health records, researchers at Cardiff University found that people diagnosed with a sleep disorder were twice as likely to develop a neurodegenerative disease within the next 15 years compared to those who did not suffer from any sleep disorder.
Two separate ‘categories’ of sleep disorder were analysed: those associated with circadian rhythm or body clock, such as narcolepsy and sleepwalking, and non-organic sleep disorders not linked to a pre-existing psychological condition, like nightmares and generalised insomnia.
The study found that both categories of sleep disorder increased the risk of dementia, vascular dementia, and Parkinson’s disease developing in the 10 to 15 years following diagnosis. Circadian rhythm disorders also increased the risk of developing Alzheimer’s disease within the 10 to 15 years.
While the researchers admit that further research is needed to find a concrete link between sleep disorders and neurodegenerative diseases, the study clearly indicates that sleep disorders are a risk factor for these diseases.
What you can do to improve your sleep quality and reduce the risks associated with neurodegenerative conditions
If you suffer from any kind of sleep disorder, these findings are worrying. But while solving sleep disorders is easier said than done, and it may be that underlying physiological or psychological issues need to be addressed first, there are certain simple steps you can take to promote better quality sleep.
One of the most effective ways to minimise circadian rhythm sleep disorders is to have a consistent bedtime and wake up time. This will help to reset your body clock, making you feel tired as bedtime approaches and more awake during the day.
You should also try to create an optimal sleep environment. Darkness and quiet will prevent your brain being stimulated by external sources, while keeping your bedroom cool will make falling asleep easier, since the body naturally cools down as it prepares for sleep.
Avoid anything which may overstimulate you in the hours before bed, including caffeine and heavy meals during the evening. Caffeine is a stimulant, while overeating makes it more difficult for the body to rest when it is continuing to digest food. Many people find alcohol helps them get to sleep, but an alcohol-induced sleep is far less restful than organic sleep, and there is evidence to suggest that overreliance on alcohol may also increase the likelihood of developing dementia.
Similarly, screens should be avoided for at least half an hour before bed, as the blue light emitted by phones and tablets acts like sunlight, keeping your brain alert and therefore wakeful.
As often as possible, try to make a ritual out of bedtime. Light exercise in the evening, such as yoga, followed by a cool bath or shower will help your body relax and your circadian rhythm to wind down. Follow that with a gentle activity you find relaxing, whether that be making a cup of herbal tea while listening to a podcast, reading a chapter of a good book, or doing a puzzle.
None of these things will heal a sleep disorder caused by underlying physical or mental issues, but any gains that can be made by improving your sleep environment and routine should be embraced, for the sake of your future health.
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