Bedtime Habits That Increase Dementia Risk After 50 – What Neurologists Warn Against

The Link Between Sleep and Brain Health

During a normal night's sleep, you will experience three stages of NREM sleep and then REM sleep. The cycle occurs every 90 to 120 minutes at various times every night. During these cycles, your body and brain experience different changes. Your brain activates and deactivates different chemicals to allow you to rest and recover.

However, when you are unable to get adequate sleep, it becomes hard for your brain to function properly. This is because it does not have enough time to recuperate, and this will eventually reduce the performance of the neurons in the brain.

However, the short-term effects might be limited to fatigue, lack of concentration, and drowsiness. The long-term effect may increase your risk of cognitive illness like dementia. Over the long term, poor sleep may put someone at a higher risk of cognitive decline and dementia.

According to a study published in the National Library of Medicine, poor sleep is considered a risk factor in cognitive decline and dementia. In addition, Harvard Health also revealed that lack of sleep in someone’s midlife will increase the risk of dementia later. Pairing proper sleep with the best brain health supplement can help support cognitive function and reduce the risk of long-term brain health issues.

Common Bedtime Habits That Increase Dementia Risk

There are bad bedtime habits after 50 that you need to avoid as it will help ensure you are able to decrease the risk of dementia and other cognitive decline. Below are sleep mistakes that increase dementia risk:

Irregular Sleep Schedule

Sleep schedules play a significant role in our cognitive health as humans. According to a study in the Neurology Journal, people with regular sleep patterns are less susceptible to the risk of dementia than those with irregular patterns.

Associate Professor Matthew Pase from Monash University’s School of Psychological Sciences and Turner Institute for Brain and Mental Health talks about how irregular sleep patterns disrupt the circadian rhythm, our internal biological clock.

The internal biological clock controls every process in the body, and therefore, an irregular clock pattern disrupts body activities, leading to cognitive decline like dementia.

Too Much Screen Time Before Bed

Long exposure to blue light before bedtime can prevent quality sleep. This is because blue light suppresses the production of melatonin, a hormone responsible for drowsiness.

A study by Harvard Researchers concluded that long exposure to blue light suppresses melatonin twice when compared to green light. Plus, it caused more shifts in the circadian rhythm than green light.

The blue light helps ensure we are active during the day; however, it is unhealthy at night when we are supposed to be sleeping.

In addition, exposure to blue light at night also causes irregular sleep patterns, which can eventually affect your circadian system. Continuous interruption of the circadian system can lead to sleep disorders, heart disease, and cognitive dysfunctions.

Sleeping with Lights On

According to a study published in the National Library of Medicine, people who sleep with light are likely to have less sleep at night. In addition, they tend to wake up tired and confused and experience impaired daytime functioning.

During our research, we came across a fascinating video by @healthystuffhub uncovering habits that could increase the risk of dementia. Could you unknowingly be putting your brain at risk? Don’t miss this eye-opening insight!

Consuming Caffeine or Alcohol Late at Night

Caffeine consumption affects sleep duration, and alcohol also impacts sleep quality at night. A 6-week micro-longitudinal study on financial traders to determine the impact of alcohol, caffeine, and their combination on sleep quality concluded that alcohol consumption at night can have a negative effect on sleep quality. In addition, caffeine consumption can also result in different sleep impairments and a significant reduction in sleep quality.

Therefore, it is recommended not to consume caffeine and alcohol closer to bedtime as they can disrupt REM sleep.

Not Getting Enough Deep Sleep

The brain also has a waste management system known as the glymphatic system. The glymphatic system works by carrying fresh fluid into the brain. It combines the fresh fluid and the waste filled in the brain cells. Next, it flushes the mix into the blood. This process only occurs during deep sleep.

However, when you are unable to get enough deep sleep, it can affect the brain's detoxification process. Eventually, this leads to a buildup of toxins and waste that can contribute to the development of cognitive decline and neurodegenerative diseases like Alzheimer's.

Hidden Sleep Disruptors Over 50s Should Avoid

Aging is associated with the continuous degeneration of tissues, cells, and organs. Hence, there is an increased risk of certain illnesses. However, you can avoid certain habits to stay healthier. These are common sleep mistakes over 50 that you need to avoid:

Late-Night Snacking & Heavy Meals

According to a registered dietitian, Alexis Supan, RD, it is recommended to avoid eating before bedtime. She noted that your body is more resistant to insulin at night than it is in the morning. So, this means calories from late-night eating are stored as fats in your body.

In addition, the body needs some time to digest food. This means eating right before bed is one of the reasons why seniors struggle with sleep. Aside from this, eating meals containing fats or carbohydrates less than an hour before bedtime can keep you up for more time.

Chronic Stress & Anxiety Before Bed

According to Dr. Annise Wilson, an assistant professor of neurology and pulmonary, critical care, and sleep medicine, excessive thinking that causes stress also continues when you are asleep. This can eventually disrupt sleeping patterns.

She noted that stress can extend how long before you fall asleep and increase sleep fragments. Also, since stress keeps your mind active while you are sleeping, it is always hard to get quality sleep for 7 to 9 hours. Therefore, always look for ways to ease stress before going to bed.

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Ignoring Sleep Apnea Symptoms

Symptoms of sleep apnea include morning headache, loud snoring, gasping during sleep, and daytime fatigue. All these symptoms force your body into a state of constant alertness and alarm, and it is one of the reasons why seniors struggle with sleep.

This is because each time you gasp for breath or your oxygen level drops, you trigger the release of stress hormones. Ignoring these symptoms is one of the most common sleep mistakes over 50. Over time, this can affect the heart and cause other illnesses like irregular heartbeat, heart attack, high blood pressure, and stroke.

How to Improve Sleep for Better Brain Health

If you are wondering how to improve sleep quality after 50, these are neurologist sleep tips for over 50s:

Creating a Sleep-Inducing Environment

The first step to improving your sleep is creating a sleep-inducing environment. You can do this by removing any distractions in the room so as to promote better sleep. Ensure you rid the room of any light and sound. It does not matter how moderate or dim the light ensure it is not the room. Keep the room dark, quiet, and cool as much as possible.

Following a Consistent Sleep Routine

Another way to improve the quality of sleep is to create a sleep routine and stay consistent with the routine. This means you need to go to bed and wake up at the same time. This way, you are able to keep up with your circadian rhythm and keep your body functioning properly.

Using Relaxation Techniques

Stress is a primary contributor to a lack of quality sleep. However, you can employ some techniques to ease stress before bed. You can journal your thoughts, meditate, read, or engage in light stretching before sleeping.

According to Sarah E. Bennett -Chartered Psychologist

Managing stress before bedtime through activities like reading, meditation, or gentle stretching can enhance sleep quality and support better brain health

Limiting Technology Use Before Sleep

Blue light suppresses the production of melatonin, a hormone responsible for keeping you asleep. You can reduce exposure to blue light by reducing screen time before bedtime. Avoid phones, laptops, and TVs before bed, as this can affect sleep quality.

Incorporating Brain-Boosting Nutrients

As much as you need to adhere to certain things for better sleep, it is also important that you stick to a good diet. Some foods you need to include in your diet are omega-3s, magnesium, and melatonin-rich foods like almonds, goji berries, tart cherries, and many others. In addition to a healthy diet, incorporating the best brain boosting supplements can further enhance your sleep quality and support overall brain health.

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