Poor sleep has been linked to an increased risk of developing Alzheimer’s disease and other forms of dementia. A new study underscores just how important sound sleep may be for the aging brain. It found that about one in eight cases of dementia may be related to the bedtime tossing and turning of insomnia that keeps so many of us awake at night “Approximately 13 percent of dementia cases, almost half a million cases, among U.S. older adults may be attributable to insomnia,” the authors noted. “Addressing insomnia could be a promising target for dementia prevention efforts in aging populations.” Many studies in large numbers of people suggest that over time, sleeping fewer or more hours than the recommended seven to eight hours a night may play a role in dementia onset. Scientists believe that deep sleep may help to cleanse the brain, ridding the brain of toxins that can damage healthy brain cells. Poor sleep may also elevate levels of body-wide inflammation, which can have a corrosive effect on the brain. The findings are especially concerning given the prevalence of insomnia, particularly in older men and women. While many people turn to sleeping pills, these drugs do not fully induce deep sleep and may have long-term serious side effects. Sleep experts generally recommend psychological approaches like cognitive behavioral therapy, or CBT, as a first-line treatment for insomnia. CBT teaches people to challenge negative or stressful thoughts at bedtime with positive thoughts that induce relaxation. Before going to bed, think of soothing images or try meditation to help clear your head of anxious thoughts. Other measures to promote sounder sleep include avoiding coffee or other stimulants after 3 in the afternoon and avoiding alcohol in the evenings; they can disrupt our natural sleep cycles. The light emitted by electronic screens, including phones and e-readers, can cause similar disruptions, so avoid exposure close to bedtime. Try to keep a consistent bedtime schedule and maintain the bed as a sanctuary for sleep. If you do find yourself tossing and turning to get to sleep or waking in the middle of the night for more than 20 minutes, get out of bed and try a relaxing activity like reading a book or listening to soothing music.
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