Sleep Problems In Older Adults Linked To Cognitive Decline And Dementia

Researchers now know more than ever about cognitive decline and dementia in adults. While we’re not at a point yet for a cure for dementia, we know how to delay its onset. New studies show that people who sleep like a rock at night are at a reduced rate of cognitive decline. In one of the largest sleep studies conducted in 2017, scientists from Western University surveyed over 40,000 people and their sleep habits. They put them through a series of tests to learn more about the effects sleep has on a person’s cognitive function. Scientists discovered that sleep does play a large role in how a person optimizes their performance and the rate at which their memory declines.

Types of sleep problems

There are a variety of reasons why someone wouldn’t get the right amount of sleep. Some people who get too little or too much sleep have underlying medical conditions, including neurological disorders, Parkinson’s disease, multiple sclerosis, brain injuries, epilepsy, excessive alcohol or substance abuse, and being overweight. Medications to treat these issues could cause oversleeping, which shows to be just as disruptive to a person’s cognitive ability as not getting enough sleep.

Get the recommended amount of sleep for your age

Adults ages 26 – 64 need about seven to nine hours of sleep every night. Older adults (65+) should get between seven to eight hours. However, getting the right amount of sleep may not be possible due to an increase in interruptions throughout the night. Those in advanced ages may also be on medication that can also interfere with getting a good night’s rest. Many believe that they can “catch up” on sleep over the weekend. However, research shows that this idea isn’t adequate, depending on how sleep-deprived a person is. As much as it feels good to get in some extra zs, sleeping for too long has a negative effect on your memory. If you do feel sleepy during the day, a short 5-15 minute nap is beneficial and can help with cognitive function. 

Set a bedroom routine

Everyone should have a bedtime routine that sets them up to be able to fall asleep quickly and stay asleep. Keep your bedroom separate from work and technology. While Kindles are an accessible technology to wind down the evening with, the blue light it emits can keep you up. If you need some form of entertainment before bed, stick to a paperback book. Experts also say to be mindful of what you eat and drink before bed. Alcoholic beverages may make you feel drowsy, but you don’t sleep as well as if you had a cup of herbal tea. Exercising is a great way to help you to fall asleep faster, but be sure to do so hours before bedtime. Doing so too soon before you turn in for the evening can hurt your sleep.

Limit disruptions

Things that go bump in the night and disrupt your sleep can hurt your brain health. The National Sleep Foundation explains that people who suffer from restless night’s sleep have a higher risk of cognitive decline than those who can sleep straight through the night. Disruptions can be a noisy neighbor, city lights coming in through the window, or even your partner’s snoring. Eliminate these disruptions with “bedroom tools” like a white noise machine, blackout curtains, or earplugs to drown out any noise keeping you up at night.

The warning signs of dementia 

Share this information if you know someone who has odd sleep patterns or complains about being tired all the time. If you are concerned about someone who doesn’t get a solid seven to nine hours of sleep, pay attention to the following warning signs of dementia.

• Memory loss
• Difficulty planning or solving problems
• Difficulty doing familiar tasks
• Being confused about a time or place
• Experience challenges understanding visual information
• Problems speaking or writing
• Problems misplacing things
• Exhibiting poor judgment
• Withdrawl for social activities
• Poor mood or other changes in personality

Seek help if you begin to notice someone you care about exhibiting these symptoms. Cognitive decline can get worse as you age, but there are other ways to prolong dementia and strength the mind.

Are you someone who has problems falling or staying asleep? Scientists found through many studies that there is a strong correlation between reading before bed and a good night’s sleep. We have lots of book recommendations for you to curl up with at night! You’ll also want to check out our online course to help improve your memory. Our Advanced Comprehension & Memory course is perfect for those who are looking to improve their memory by strengthening their reading and comprehension skills. Click the link to learn more today and find out how all of our courses can improve your memory, productivity, and comprehension skills.