Simple Daily Habit to Reduce Alzheimer’s Symptoms

Deep sleep appears to play a pivotal role in mitigating the gradual deterioration of cognitive health, a phenomenon potentially precursory to Alzheimer’s disease, the predominant form of dementia. In a seminal 2023 investigation involving 62 older adults with intact cognitive function, researchers from the University of California, Berkeley, Stanford University, and UC Irvine discerned that individuals exhibiting brain alterations characteristic of Alzheimer’s demonstrated enhanced performance on memory assessments commensurate with increased deep sleep duration.

This correlation persisted regardless of educational attainment and physical activity—two factors alongside social engagement known to bolster cognitive resilience in the elderly.

Conversely, those exhibiting analogous Alzheimer’s-related cerebral changes who failed to accrue sufficient deep sleep did not perform as well on these cognitive evaluations. In contrast, sleep patterns exerted negligible influence on individuals possessing minimal amyloid deposits.

Taken collectively, the findings, disseminated in May 2023, suggest that an ample amount of restorative sleep may be instrumental in counteracting the cognitive decline that surfaces as dementia begins to manifest.

“Consider deep sleep as a buoyancy aid—propping up memory while offsetting the deleterious effects of Alzheimer’s pathology,” articulated Matthew Walker, a neuroscientist at UC Berkeley. “This is particularly thrilling as we can actively improve sleep quality, even in older populations.”

Echoing previous studies, this research noted that amyloid-beta accumulation in the brains of those with sleep disturbances correlates with cognitive impairment. Despite poor sleep being both a symptom and a risk factor for Alzheimer’s, disentangling the causative mechanisms remains a complex endeavor. Notably, elevated levels of amyloid-beta, alongside tau proteins, can infiltrate brain cells decades prior to symptomatic emergence.

Walker’s earlier research indicated that significant amyloid-beta levels disrupt deep sleep—particularly non-rapid eye movement slow wave sleep—thereby impairing memory function.

Some individuals seem to defy the cognitive decline associated with Alzheimer’s despite high amyloid-beta levels. To elucidate this resilience, Walker and his team monitored participants’ brainwave activity during sleep and subsequently administered memory tests. Strikingly, within cohorts possessing similar amyloid-beta burden, deeper sleep was decisively linked to improved cognitive performance.

Longitudinal studies are warranted to ascertain whether sustained enhancements in deep sleep can effectively preserve cognitive faculties amidst rising amyloid levels over time. This research reinforces the notion that sleep is a modifiable risk factor for Alzheimer’s disease, positing that quality sleep may furnish the brain with the necessary respite to cleanse cellular waste accumulated throughout the day.

“Even in the presence of significant brain pathology, cognitive symptoms are not an inevitable outcome,” surmised Zsófia Zavecz, lead author from UC Berkeley. Lifestyle factors, particularly the quality of sleep, can mitigate these impacts.

Despite the study’s limited scale, it suggests that natural sleep may offer superior benefits compared to pharmacological interventions, given the potential adverse effects of sleeping pills, which might induce superficial sleep rather than the restorative deep sleep phases.

To optimize one’s sleep hygiene, Zavecz recommends minimizing late-afternoon caffeine intake, engaging in regular physical activity, eschewing screen exposure in the evening, and indulging in a warm shower before bedtime.

As researchers diligently unravel the intricacies of Alzheimer’s disease—a condition that imperils millions globally—the urgency for effective sleep strategies becomes increasingly apparent.

The study has been published in BMC Medicine.

This article initially appeared in May 2023.