Dementia: Improving deep sleep can prevent it

Improving the quality of your deep sleep would help prevent cognitive problems as you age. According to a study conducted by the University Monash and published in the journal JAMA Neurology October 30, 2023the reduction of only 1% of deep sleep per year in people over 60 increases the risk of dementia 27%.

Deep sleep: its reduction increases the risk of dementia

Before reaching this conclusion, the researchers followed 346 participants aged over 60. The latter had carried out two studies on sleep during the periods 1995 to 1998 and 2001 to 2003 with an average of five years between the two tests. In addition, the appearance of symptoms of dementia was monitored by the team until 2018.

Analysis of the data collected showed that the amount of deep sleep decreased between the two analyzes of the participants’ nights. Furthermore, even after taking into account other risk factors such as gender, medication use or smoking, each percentage decrease in deep sleep per year was associated with a 27% increase in the risk of dementia.

“Deep slow-wave sleep supports the aging brain in many ways. We know that sleep increases the removal of metabolic wastes from the brain, including facilitating those proteins that aggregate in Alzheimer’s disease.”explains Professor Matthew Pase of the Monash School of Psychological Sciences and the Turner Institute for Brain and Mental Health in Melbourne in a communicated.

“However, to date we have not been sure of the role of slow-wave sleep in the development of dementia. Our results suggest that loss of deep slow-wave sleep may be a modifiable risk factor for dementia.”

How to improve the quality of sleep?

The work of the University Monash highlight the importance of maintaining quality deep sleep in older adults. This can be achieved by adopting several good habits and appropriate actions. The National Institute of Sleep and Vigilance advises on his website of :

• Respect your rhythm and your sleep needs.
• Maintain regular waking up and going to bed times, both during the week and on weekends.
• Limit the consumption of stimulants (coffee, tea, coke, energy drinks).
• Expose yourself to daylight: It is recommended to do it especially in the morning. This helps regulate the body clock.
• Practice regular physical activity: exercise helps the biological clock function properly. However, it is recommended to stop preferably 3 to 4 hours before bedtime.
• Eat healthy and enough in the evening: “in the evening, to prevent nighttime cravings, do not skip dinner, but avoid dishes that are too fatty and difficult to digest. Choose reasonable quantities of starchy foods, vegetables and dairy products”explains the organization.
• Favor calm activities before sleeping such as reading, relaxation, music: this marks the transition between day and night activities.
• Create a room conducive to sleep: it must be dark, silent, comfortable and with a temperature between 18 and 20°C.
• Stop using screens (TV, smartphone, computer, tablet, console, etc.) 1 hour to 2 hours before bed.