Irregular Sleep Habits Linked to Cognitive Impairment
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People whose sleep habits vary a lot over the years may be at increased risk for cognitive impairment as they age, a new study suggests.
For the study, researchers examined data on 614 adults who shared information on their sleep habits every three to five years over up to two decades. All of the participants also had extensive cognitive testing, and by the end of the study a total of 44 people, or 7.2 percent of them, had evidence of cognitive impairment.
People who reported the most variation in how much sleep they typically got over time were more than 3 times more likely to have cognitive impairment by the end of the study, according to results published in JAMA Network Open.
“We know that sleep regularity — the consistency of sleep and wake times — is important for overall health,” says Matthew Pase, PhD, an associate professor of neurology and director of the Aging and Neurodegeneration Research Program at Monash University in Australia.
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“Variability in sleep may reflect irregular sleep schedules, which could increase the risk of dementia risk factors,” says Dr. Pase, who wasn’t involved in the study. “It’s also possible that dementia risk factors could impact sleep regularity — someone with many health conditions may have irregular sleep due to medications, pain, and other comorbidities.”
Another potential reason for the link between cognitive impairment and sleep variability might have to do with how the data was gathered. Researchers relied on participants to accurately recall and report on how many hours of sleep they got, and individuals with dementia or cognitive problems might not remember this correctly or provide consistent information over time, according to the study.
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“High variability in reported sleep duration across time might be impacted by cognitive problems such as poor memory,” Pase says.
A variety of reasons beyond just cognitive challenges could also lead people to report variations in the amount of sleep they get when they’re only asked this only every three to five years, says Marie-Pierre St-Onge, PhD, an associate professor and director of the Center of Excellence for Sleep and Circadian Research at Columbia University Irving Medical Center in New York City.
“There could be life events that influence sleep duration in one way or another — work versus retirement, loss of a spouse, illness,” says Dr. St-Onge, who wasn’t involved in the new study. “Because the study is observational, we can’t ascribe causality to these associations.”
What Is Good Sleep Hygiene?
While most adults need at least seven hours of sleep a night, there isn’t consensus in the medical community about how many hours of sleep people need after age 65, St-Onge says. The ideal amount of sleep for older adults may vary based on their health status, sex, or life circumstances, St-Onge adds.
Even so, it makes sense for older adults to take steps to practice what’s known as good sleep hygiene — habits to support healthy sleep that include a consistent amount of rest as well as going to bed and waking up at the same time each day, St-Onge says.
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Good sleep hygiene can also include sleeping in a dark, cool, and comfortable space; avoiding bright lights after dark; avoiding stimulants close to bedtime; limiting alcohol; and getting plenty of exercise, Pase says. “It’s important for people to realize that sleep is important for health and to therefore make sleep a priority and schedule enough time for it, just like someone would schedule time to go to the gym,” Pase says.
When it comes to promoting brain health over time, sleep is just one factor to consider, Pase adds.
“Sleep is just one part of the bigger picture,” Pase says. “Regular exercise, avoiding smoking, maintaining a healthy weight, having a healthy heart by avoiding or adequately treating high blood pressure and diabetes, being socially engaged, and looking after your mental health are all important.”
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