Is there a connection between sleep and aging well?
It is a common misconception that seniors with Alzheimer’s require less sleep as their condition progresses. In fact, it is often the opposite. As people age, their natural circadian rhythms change, leading to an increase in nighttime wakefulness and insomnia. This lack of sleep can be detrimental to health in general and may even accelerate the progression of Alzheimer’s disease.
Sleep deprivation has also been linked with decreased blood flow to the brain and higher levels of beta-amyloid protein in the cerebrospinal fluid (CSF). Beta-amyloid proteins are known for clumping together in plaques on nerve cells that Alzheimer’s disease has damaged; these plaques are associated with memory loss and dementia.
The progression of Alzheimer’s Disease has been linked with reduced levels of slow-wave sleep (SWS) and increased wakefulness during the night, according to research from psychiatry professor at UCLA David J. Kupfer published in “Science Translational Medicine.” These changes result in disrupted circadian rhythms associated with an increase in levels of beta-amyloid, a protein that is the hallmark for Alzheimer’s Disease.
Difficulty sleeping at night with severe drowsiness during the day are typical symptoms of an imbalance in the standard daytime wakefulness-nighttime sleep pattern. Some seniors with Alzheimer’s may experience “sundowning,” when intense confusion, frustration, and agitation occur as the evening approaches.
Although it may seem like an easy option to reach for sleeping pills, seniors are at a significantly higher risk for complications from sleep-inducing medications. These medications can worsen confusion and increase the risk of falls. Some medicines used to aid sleep are antipsychotics associated with higher occurrences of stroke and death in seniors with dementia.
How Lack of Sleep is Related to Alzheimer’s Disease
Sleep in mid-age is also vital in protecting ourselves from developing Alzheimer’s in our later years. Recent studies have shown that a chronic lack of sleep can worsen overall memory function for all adults and exacerbate the symptoms for those with Alzheimer’s.
Researchers have found that a protein called tau, which should generally be released in small amounts during the waking hours, accumulates as “tangles” in those with Alzheimer’s. During sleep, our body can stop producing excess tau through the inactivity of cerebral neurons. However, a recent study shows that each sleepless night in even healthy adults elevates on average 30 percent more beta-amyloid peptides and 50 percent more tau levels than a restful night.
Beta-amyloid peptides create brain “plaque” and are associated with the beginning stages of Alzheimer’s. More recently, experts have found the accumulation of tau protein tracks the disease’s progression and patient’s cognitive decline more accurately than monitoring beta-amyloid peptides.
Natural Sleep Aids
Melatonin – Melatonin is perhaps the most widely used natural sleep aid; as a supplement to a hormone our bodies already create may be just the push needed to lull yourself or a loved one to sleep. As we age, our production of melatonin naturally decreases. Experts suggest starting with a small dose of .5mg and working up to an effective dose.
Proper Lighting – Something else that may hinder melatonin production is overexposure to light by confusing our body clock into thinking it’s still daytime. Our circadian rhythm responds strongly to blue light, mainly which emits from our phones, TVs, tablets, and computers that we use before bed. Try limiting devices emitting blue light at least one hour before bedtime, and do not use them if you wake during the night.
Wild Lettuce – A wild lettuce tincture or capsule before bed might be a suitable natural sleep aid for those looking for a natural sedative that helps prevent sleeplessness, relaxing the central nervous system using the compounds lactucin and lactucopicrin. These compounds essentially slow the communication between neurons, resulting in a sedative and more relaxed state.
More Magnesium – A common symptom of magnesium deficiency is restless sleep and insomnia. Magnesium supports healthy levels of the GABA neurotransmitter, which is associated with sleep production. A lack of critical nutrients may be resulting in poor sleep, so consider a high-quality multivitamin to strengthen your overall health.
Sleep and Aging – Conclusion
As it turns out, there is a connection between sleep and aging well.
Overall, quality sleep is one of the keys to good health. It isn’t surprising that poor sleep acts as a catalyst for those who have Alzheimer’s. Still, recent findings on the relationship between inadequate sleep at any age and cognitive decline are alarming enough to encourage better sleep for anyone.
Lack of sleep and poor quality sleep can increase diabetes, cardiovascular disease, obesity, depression, anxiety disorders, and Alzheimer’s. It’s also a common problem among the elderly who have chronic conditions such as arthritis which may cause pain while sleeping.
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