A neuropsychologist reveals how much sleep you need to help prevent dementia or Alzheimer’s disease. The expert said that it was particularly important from the age of 40 with constant bad rest potentially feeding future neurodegenerative diseases
Some research suggests that adults who sleep less than six hours are more likely to develop cognitive problems at an earlier age, although other factors such as smoking and a sedentary lifestyle can increase these risks. Oxford neuroscientist Matthew Walker supports these studies by stating that how we rest from the age of 40 will determine our cognitive decline, reported 20 minutos.
The expert also said that each age needs specific hours of rest with specific needs based on lifestyle, cellular and neuronal ageing, stress, and other factors influencing night-time rest. Although the recommended average is 7-8 hours daily for optimal brain health, older people sleep fewer hours than younger ones.
A study from the University of California in the United States claims that from age 50, deep sleep is half as efficient as when we were 20. By age 70, the ability to sleep deeply is almost non-existent due to some neural connections deteriorating with age.
Professor Matthew Walker, an expert in sleep-related topics at Oxford University, said that failing to achieve quality sleep causes certain toxins to accumulate in the brain, potentially leading to dementia in the future. He said “It is clear that both the hours of rest and their quality have a direct impact on brain health, helping prevent cognitive decline associated with ageing. By resting the necessary hours, we help minimise potential memory loss problems and senile dementia.”
Walker explained that during sleep, the brain eliminates certain toxins, which is crucial for memory consolidation. The most important toxic protein is beta-amyloid, associated with neurodegenerative diseases. Therefore, the neuropsychologist sets seven as the minimum necessary hours since research shows that sleeping less than six hours increases the risk of dementia in old age by 30%.
To improve sleep experts are united that using mobile phones and tablets in bed is very detrimental. Among experts’ advice for proper night-time rest are both quantity (7-8 hours) and quality. Although not always achievable due to countless circumstances, we can do much to ‘work’ on our sleep. Firstly, by having a light dinner and avoiding caffeinated drinks hours before bed, as well as electronic devices.
Another recommended measure is ‘forcing’ schedules by trying to go to bed at the same time every day to regulate the biological clock. The environment is crucial: dim lighting, absence of noise, a pleasant aroma inviting relaxation… If, despite trying, we can’t fall asleep or achieve the necessary depth, we should consult a doctor.
Finally, one important piece of advice often forgotten is not overindulging in sleep. That is, sleeping less than six hours is dangerous for health but so could be sleeping more than ‘normal’. “More than nine hours of sleep increases brain inflammation, something detrimental for avoiding cognitive decline or depression.”