The proteins that cause dementia build up in the brain and reduce cognitive function
There are many causes of sleep disorders. Find and treat the root cause
“Sleeping pills don’t cure the cause … The effect is temporary.”
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In recent years, as Korea is an aging society, the prevalence of dementia has been on the rise. In particular, the shorter the sleep time due to sleep disturbances, the greater the risk of cognitive decline as dementia-causing proteins are deposited in the brain.
Sleep plays a role in conserving energy, restoring the body, consolidating memories into long-term memories, and maintaining various functions for life activities in the body.
Regarding memory, when various activities are performed in daily life during the day, memory is recorded as short-term memory in the hippocampus of the brain and temporarily stored, it will play an important role.
As such, sleep disturbances can be a cause of dementia, so developing a healthy sleep habit is very important.
According to the medical community on the 17th, it is important to find the cause and treat it because the causes of sleep disorders range from simple insomnia to sleep apnea and restless legs syndrome.
Professor Han Su-hyeon of the Department of Neurology at Chung-Ang University Hospital said: “When Alzheimer’s disease occurs, various abnormal proteins build up in the brain. A good night’s sleep is of the utmost importance, as the silver plays a role in protein cleansing and wasting during deep sleep. “
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Indeed, several epidemiological studies have revealed that there is a difference in cognitive function between the sleeper group and the sleepless group.
According to a study in an international academic journal relating to Alzheimer’s disease among older women aged 70 to 81, those who slept less than 5 hours had lower cognitive functions, including memory and attention, compared to those who slept for less. 7 hours. Cognitive function scores were generally lower even when there were symptoms of insomnia, such as difficulty falling asleep, staying asleep, or sleeping regularly.
Additionally, according to the International Journal of Sleep Medicine, a study of older people aged 65 and over with normal cognitive function also showed that cognitive function deteriorates after 10 years if sleep time is less than 6 years. , 5 hours. A study conducted by the International Psychological Association of school-aged children ages 5 to 12 also found that short sleep duration has an effect on cognitive function and performance.
In fact, there is even a study that confirmed that amyloid protein deposition increases as a result of brain positron tomography (PET-CT) when sleeping for less than 6 hours.
As such, sleep disturbances can be a cause of dementia, so developing a healthy sleep habit is very important.
Professor Han said: “The causes of sleep disorders are diverse, from simple insomnia to obstructive sleep apnea, restless legs syndrome, periodic limb movement disorder, circadian sleep disorder and behavioral disorder. REM sleep It is good not only to live, but also to be exposed to a lot of sunlight during the day and to relax the body and stop thinking through deep breathing before going to sleep.
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To get a good night’s sleep, the bed or bedroom should only be used as a sleeping space, and activities that interfere with sleep should be done outside the bedroom. It is important to regulate the relationship between sleep and the stimulating conditions that regulate sleep, such as bedtime, bedtime, and bedroom.
It’s a good idea to wake up at the same time every day, regardless of how long you want to sleep. Sleep restriction therapy, which reduces the amount of time in bed, can be helpful in relieving sleep disorders.
Also, “relaxation therapy” where you inhale for 5 seconds before bed and exhale for 5 seconds can also help you sleep. When you breathe deeply, the parasympathetic nerve is activated, a nerve that works in a comfortable situation without stress and is effective in stabilizing the mind and body.
Professor Han said, “‘Cognitive behavioral therapy’, which corrects sleep habits or misconceptions that accompany chronic insomnia and increases sleep understanding, is the preferred treatment for chronic insomnia. I might quit.” , he said.
He continued: “It might be helpful to use an appropriate sleeping pill for temporary insomnia, but because it doesn’t treat the cause, the effect may be temporary. You have to take it,” he said.
The following are “Basic Principles for Good Sleep” provided by the Korean Society for Sleep Research.
1. Go to bed at a regular time each day and wake up at a regular time.
2. Make sure that your sleeping environment is quiet and not bright and that it is neither too hot nor too cold.
3. Exercise regularly every day, but avoid excessive exercise before going to bed.
4. Avoid caffeinated drinks and foods.
5. Avoid smoking or drinking alcohol before bedtime.
6. A warm bath before bed can help.
7. Avoid hunger or overeating.
8. Avoid looking at your watch, cell phone, TV or books in bed.
9. Wake up when you can’t sleep or wake up in the middle and go to bed when you fall asleep.
10. Avoid exposure to intense light at night.
Lee Seung-gu, online reporter [email protected]
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