Sleep impacts your mood, energy levels, and productivity, but does it impact our brain functioning and do we remain oblivious to it? A study published back in October 2023 sheds light on how chronic insomnia affects cognitive abilities—specifically, speed in cognitive decline, accelerated brain aging, and even the possibility of increasing the risk for dementia and Alzheimer’s.
The researchers observed 2750 older adults for over 5.6 years, revealing a horrifying picture. People with chronic insomnia were found to have a 40% higher risk of developing mild cognitive impairment (MCI) or dementia compared to those who slept well. That’s equivalent to the cognitive decline seen in an additional 3.5 years of ageing.
Dr. Diego Z. Carvalho, a study author from the Mayo Clinic, said, “We observed faster cognitive decline in people with chronic insomnia, with changes in their brain that suggest it could be an early warning sign—or even a contributor— to future cognitive problems.”
The Link Between Insomnia and Cognitive Decline
The study’s results were based on extensive brain scans and cognitive tests. Researchers discovered that individuals with long-term sleeplessness exhibited notable alterations in the structure of their brains, such as an increase in amyloid plaques, which are aberrant protein deposits linked to Alzheimer's disease. Those who experienced sleep disturbances also had higher rates of white matter hyperintensities, another sign of ageing in the brain.
"These alterations in the brain imply that persistent sleeplessness may impact your brain in ways that hasten ageing, in addition to simply leaving you feeling worn out," explains Dr. Carvalho.
The finding that people who slept less than usual had higher rates of amyloid deposits and white matter damage—two conditions associated with Alzheimer's and other neurodegenerative diseases—was even more alarming.
A Complicated Brain Health Problem
Interestingly, the study also looked at the connection between cognitive health and sleep duration. Those who reported sleeping more than usual had fewer signs of brain damage, while those who reported sleeping less than usual performed worse cognitively.
However, neither group had the brain health of individuals who consistently got optimal, restorative sleep.
"This reinforces the idea that sleep is not just about rest—it's about brain resilience," highlights Dr. Carvalho. "Chronic insomnia may not only impair memory and thinking but could also be altering the very structures of the brain that are essential for long-term cognitive health," he added.
A Wake Up Call for Better Sleep Practices
The study’s most important conclusions involve sleep hygiene and the treatment of chronic insomnia, even in the absence of causation. While the study does not show that insomnia and cognitive decline are linked, it does show that their relationship warrants further research. Everyone and especially the medical community, it seems, have been too slow in addressing the issues of sleep.
According to the study lead, treatment stands to help in decreasing the further damage that may be sustained to the brain.
So how does this affect you though? If you experience a constant foggy block and forgetfulness of a certain degree, it can be more than just stress or ageing. Rather, chronic insomnia issues may be a reason concerning cognitive issues. The good part is, if you take action and work towards resolving your issues with sleep, you can lower the risks concerning your brain and aid your cognitive health.
How Can You Adopt To Better Sleep Practices?
These steps become pivotal when you have chronic insomnia. To adjust your sleeping issues, the following may be beneficial to maintain your cerebral health:
Set a Routine Sleep Schedule: To maintain a rhythm concerning your biological sleep cycle, you should aim to sleep and arise at the same times each and every day.
Avoid Screens Before Sleep: The interference of blue light hinders many people's ability to sleep, so avoid the devices at a certain time.
Increase the level of Calm: Calm may be attained with the practice of muscle meditation, deep and subtle breathing, and even tensing and untensing certain areas.
Get Professional Help: Consider having yourself diagnosed if after trying the sleep habit adjustments, you have been unsuccessful. A trained doctor can guide you toward the most promising therapy path.
FAQ
Q: How does sleep affect brain functioning?
A: Sleep impacts brain functioning by influencing mood, energy levels, and productivity. Chronic insomnia can lead to cognitive decline, accelerated brain ageing, and increased risk for dementia and Alzheimer’s.
Q: What were the key findings of the study on chronic insomnia and cognitive abilities?
A: The study found that chronic insomnia increases the risk of developing mild cognitive impairment (MCI) or dementia by 40%, equivalent to an additional 3.5 years of ageing. It also observed changes in brain structure, such as increased amyloid plaques and white matter hyperintensities.
Q: What can I do to improve my sleep practices and cognitive health?
A: To improve sleep practices and cognitive health, set a routine sleep schedule, avoid screens before sleep, practice relaxation techniques, and seek professional help if necessary.
Q: Are there any differences in brain health between those who sleep more or less than usual?
A: Yes, those who sleep more than usual had fewer signs of brain damage, while those who sleep less than usual performed worse cognitively. However, optimal, restorative sleep is best for brain health.
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