We have all had days when we get less sleep and functioning without these hours can also prove difficult. However, feeling disoriented is not the only problem you may face here. A new long-term study from the Mayo Clinic has found a strong connection between chronic insomnia and changes in the brain that can lead to dementia. For older adults, staring at the ceiling at 3 a.m. isn't just a nuisance; it may be actively harming the brain. Have previous studies found this link? Yes, studies like the 2022 review published in the Frontiers in Neurology which found several links to Alzheimer’s including sleep. Their research showed that lack of sleep can increase stress hormones, lower levels of a protein that supports brain health, and reduce the number of connections between your brain cells. All of these factors can help Alzheimer's disease develop and get worse. The Mayo clinic study has pinpointed the exact components that may be responsible for this stress. What Causes The Link Between Sleep and Dementia The study followed 2,750 people over 50 for more than five years. Researchers looked at two key markers of future brain trouble: The buildup of amyloid plaquesTiny areas of damage in the brain's white matter, called white-matter hyperintensities.These are both signs that the brain is on a path toward cognitive decline. The study found that people with chronic insomnia experienced a faster decline in their memory and thinking skills. They were also 40% more likely to develop mild cognitive impairment or dementia. Does Lack Of Sleep Make You Older? The research showed that chronic insomnia paired with unusually short sleep was especially damaging. These individuals performed as if they were four years older on memory tests and had more amyloid plaques and white-matter damage. The study also confirmed that people with the ApoE4 gene, a major genetic risk factor for Alzheimer's, declined faster. The effect of insomnia was so significant that it was comparable to the effect of having this high-risk gene. Scientists believe that ApoE4 may worsen the damage from sleepless nights by making it harder for the brain to clear out amyloid and by making blood vessels more vulnerable to inflammation. Can Treating Insomnia Prevent Dementia? Poor sleep seems to push the brain toward dementia through multiple pathways, including increasing amyloid buildup, damaging blood vessels, and possibly raising blood pressure and blood sugar. So, can treating insomnia prevent dementia? The answer isn’t so clear yet. The study found no obvious benefit from participants taking sleeping pills. While some newer drugs show promise, the research on them is still limited. The most effective treatment for insomnia, called Cognitive Behavioral Therapy (CBT), helps about 70% of patients sleep better, but it's still unproven whether it also protects the brain from dementia. The link between the two conditions is complex. Poor sleep often goes hand-in-hand with other health problems like depression, anxiety, chronic pain, and sleep apnea—all of which can also harm the brain. It will take more research to figure out the best way to intervene and when to do it for the greatest benefit. Why Young Adults Should Focus On Sleep Health? While the study focused on older adults, other research shows that routinely getting less than six hours of sleep a night in your 50s is already linked to a higher risk of dementia decades later. This suggests that we shouldn't wait until retirement to start thinking about brain health. Focusing on getting good sleep in midlife, along with managing blood pressure, cholesterol, and exercise, is a smart strategy. In the end, this study adds to a growing body of evidence that good-quality sleep is a key pillar of brain health. Chronic insomnia seems to speed up both amyloid buildup and silent blood-vessel damage, pushing the brain toward cognitive decline. Scientists are still working to understand if and when treating sleep problems can truly help prevent dementia.
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