Addressing insomnia may help protect against future brain ageing, according to new research.
The American Academy of Sleep Medicine reports that 12% of Americans have been diagnosed with chronic insomnia.
In contrast to genetic and other factors that influence cognitive health that are beyond your control, insomnia may be a condition that you can address, according to a study published Wednesday in the journal Neurology.
"The main takeaway from this study is that chronic insomnia may be a modifiable risk factor for cognitive decline," said lead author Dr. Diego Carvalho, an assistant professor of neurology and sleep specialist at the Mayo Clinic Centre for Sleep Medicine in Rochester, Minnesota.
To investigate the link between insomnia and brain changes, 2,750 people underwent annual neurological assessments and brain imaging, as well as sleep habit evaluations, over a five-year period.
According to the study, insomnia is associated with a 40% increased risk of cognitive impairment. People with insomnia who increased their sleep time or took medication did not suffer the same cognitive decline.
"Lack of data prevents us from determining whether treating insomnia will reduce these risks. "But I believe there is growing interest in that potential venue," Carvalho said.
How insomnia harms brain health
The most common sleep disorder seen by Dr. Rachel Salas at the Johns Hopkins Centre for Sleep and Wellness is insomnia, and the condition entails more than just difficulty falling asleep, she explained.
"It may include issues with sleep maintenance and quality, which can impair daily functioning and overall health. Salas, a neurology professor at Johns Hopkins University School of Medicine in Baltimore, stated that chronic insomnia is linked to an increased risk of a variety of cognitive disorders. She was not involved in the research.
Good sleep is essential for brain health in a variety of ways. Sleep helps clear out unnecessary synapses, preventing your brain from becoming overloaded. According to Carvalho, research suggests that waste accumulates in the brain throughout the day, which sleep helps clear out.
He added that the accumulation of some of these proteins is a marker for Alzheimer's disease.
Salas also emphasized the importance of sleep for memory consolidation, emotional regulation, and overall brain recovery. "Inadequate or poor-quality sleep can lead to increased neuroinflammation and impaired synaptic plasticity, factors that contribute to cognitive decline," according to her.
Not enough treatment
Insomnia is common, but it rarely receives the attention it deserves.
Salas stated that people over the age of 65 are significantly more likely to suffer from a sleep disorder. Carvalho added that older people are more likely to accept poor sleep as a normal part of the ageing process.
While it is true that age is associated with some changes in sleep, he believes insomnia extends beyond that. Problems initiating and maintaining sleep, impairments during the day, fatigue, moodiness, cognitive issues, and difficulty thinking are not to be expected as you age, according to Carvalho.
In many demographics, insomnia is underreported, underrecognized, and thus undertreated, he added.
How to get to sleep
Carvalho hopes that treating insomnia more effectively will improve people's quality of life while also protecting their brains from aging.
Fortunately, simple interventions can effectively treat insomnia, he explained.
The primary treatment for insomnia is cognitive behavioural therapy, or CBTI. It is not talk therapy for past experiences. Instead, Carvalho defined CBTI as a set of principles, tools, and guidance aimed at addressing issues that cause or perpetuate insomnia.
Salas recommends sticking to a consistent sleep schedule and practicing relaxation techniques before going to bed. She also emphasized the importance of having the right environment.
"Make your room like a cave," said Dr. Cheri D. Mah, a sleep physician who specializes in elite athlete sleep and performance, in a previous story. Mah was not involved in the research. "You want it to be really dark, quiet and cool — as well as comfortable."
Limiting screen time before bed, avoiding caffeine and alcohol, not staying in bed too long while awake, and getting enough exercise can all help you sleep better, according to Carvalho.
If you continue to experience insomnia despite making behavioural changes, Salas recommends seeing a doctor or sleep specialist.
"Everyone is looking for a single pill that will help them sleep better, and some patients may require medication if the strategies do not work for them. However, even if patients choose medication, they must exercise caution in their behaviour," he said.
"The whole treatment of insomnia has to be comprehensive."
