There are many causes of brain aging later in life, including genetics, lifestyle, medical conditions, and oxidative stress and inflammation. However, there is another brain aging factor that you may not be aware of – insufficient sleep in your 40s. In fact, the brains of individuals who have difficulty sleeping are 1.6 to 2.6 older than others by the time they are in their 50s. In this article, we will learn more about the connection between sleep and brain health, and explore ways to improve your sleep.
The Study on Sleep and Brain Health
The study on the connection between sleep and brain health was published in the Journal of the American Academy of Neurology. It was researchers from the University of California San Francisco that found the link between bad sleep and brain health. “Our findings highlight the importance of addressing sleep problems earlier in life to preserve brain health, including maintaining a consistent sleep schedule, exercising, avoiding caffeine and alcohol before going to bed, and using relaxation techniques”, stated one of the publisher’s authors, Kristine Yaffe.
The Participants of the Study
For the study, 589 individuals with a mean age of 40 were examined. Around 39% were African-American and around 53% of the study’s participants were women. These participants were required to answer questions on a survey at the start of the study. They were asked whether they usually had trouble sleeping if they woke up several times at night, and if they usually woke up far too early. The researchers also noted if they experienced any of the six characteristics of poor sleep. These characteristics included short sleeping durations, bad quality of sleep, difficulty falling asleep, issues staying asleep, waking early, and daytime sleepiness.
Placing the Participants in Groups
The participants were then placed into one of three groups based on their answers to the survey. The first group was for people who either experienced zero or one characteristic. The second group was for those who experienced two or three characteristics. The last group was for participants who experienced three or more poor sleep characteristics. During this initial phase, 70% of these participants were in the first group, 22% in the second group, and 8% in the last group. The participants were then sent the same survey five years later. Ten years after that, the researchers estimated the brain age of the participants using MRI scans and machine learning tests.
The Results of the Study on Sleep and Brain Aging
According to the study, individuals with more than three poor sleep characteristics had an average brain age that was 2.6 years older than usual. Additionally, people in the group with two to three poor sleep traits had an average brain age that was 1.6 years older than those with the fewest characteristics. This study is important as it highlights the link between bad sleep and accelerated brain aging in middle-aged adults. The researchers say that addressing these sleep issues early on can help prevent neurocognitive decline in the future.
Limitations of the Study
The study’s researchers pointed out that a major limitation was the reliance on the self-reported sleep habits of participants. They also added that the study was observational. This means that it only established a correlation between bad sleep habits and brain aging rather than a cause-and-effect relationship.
The Importance of Quality Sleep
Despite the limitations of the study, the researchers feel it highlighted the significance of quality sleep. Experts concur with this feeling, often stating that sleep is essential for one’s brain health. Certain sleep disorders, like obstructive sleep apnea, can negatively affect neurocognitive function and thus increase the risk of developing cerebrovascular disease. A proper night’s sleep helps clear mental debris, reset neural networks, and also provide very necessary downtime for various systems. All of these processes have significant physiological effects on one’s thinking, mood, memory abilities, and long-term cognitive decline risks.
The Impact of Quality Sleep on Overall Health
Sleep is generally recognized as one of the most important lifestyle aspects for overall health. Quality sleep helps sustain vital physiological processes, restore energy, repair muscular tissue, and allow the brain to process new knowledge. Consistent, high-quality sleep has been proven in studies to have many health benefits. These include reducing dementia risks, improving heart health, boosting the immune system, and reducing inflammation. While we may have focussed on people in their 40s, experts emphasize the need for proper sleep at all ages. They have stated that sleep issues can cause developmental delays in children and increase the prevalence of sleep disorders in middle-aged individuals.
The Bottom Line on Sleep and Brain Aging
When you are young, it’s pretty normal to spend countless nights burning the midnight oil and staying up until sunrise. However, as you get older, especially in your 40s, quality sleep becomes essential. Without a good night’s rest, your body and brain cannot complete the processes that keep you young and agile of mind.
Read More: Neurologist reveals the single scariest thing she sees people doing to their brains