This Nighttime Habit May Signal Dementia Risk, Experts Warn

Feeling Sleepy Could Be a Warning Sign for Dementia Risk

Good sleep isn’t just about feeling refreshed in the morning – a new study suggests it could play a critical role in protecting your brain as you age, particularly against dementia.

Research published in the prestigious journal Neurology uncovered a troubling link between excessive daytime sleepiness and an increased risk of developing dementia.

The study, which tracked over 400 adults aged 65 and older, found that individuals struggling with extreme daytime sleepiness were significantly more likely to develop a condition called motoric cognitive risk syndrome (MCR). This condition, considered a precursor to dementia, is characterized by slowed walking speed and increasing cognitive complaints like memory problems and difficulty thinking clearly.

Alarmingly, 35% of participants who experienced excessive daytime sleepiness ultimately developed MCR, compared to a mere 6.7% of those without daytime fatigue.

While feeling tired after a long day is a normal part of life, this study focused on a more severe level of sleepiness – the kind that leads to falling asleep during meals or social activities. This “extreme” sleepiness often manifests with a noticeable lack of enthusiasm for daily tasks, according to Dr. Verna Porter, a neurologist and dementia expert.

The Brain’s Nighttime Cleaning Crew: Understanding the Link Between Sleep and Dementia

This isn’t the first time research has linked healthy sleep to a lower risk of dementia. Other studies have shown a connection between sleep disorders, like sleep apnea, and an increased likelihood of developing dementia.

So what’s the connection? Scientists believe it comes down to the intricate workings of the brain during sleep.

As you drift off, your brain activates a specialized cleaning system – the glymphatic system – which works to efficiently flush away harmful waste products that accumulate throughout the day. Dr. W. Christopher Winter, a sleep medicine physician and host of the "Sleep Unplugged" podcast, emphasizes
the critical role sleep plays in this process: "The mechanisms that clear waste from the brain are far
more active when we sleep." When sleep is disrupted or insufficient, this essential cleaning doesn’t happen as effectively, potentially leaving the brain vulnerable to damage.

Can Naps Help? Simple Ways to Prioritize Better Sleep

While researchers haven’t definitively proven that napping can prevent dementia, experts like Dr. Winter believe that any improvement in sleep quality can be beneficial. He suggests incorporating regular naps into your routine for maximum effectiveness.

Beyond naps, the Centers for Disease Control and Prevention (CDC) offers key recommendations for mitigating dementia risk, including:

Staying physically active
Managing diabetes
Keeping blood pressure in check
Addressing hearing loss

Limiting alcohol consumptionAvoiding smoking

Prioritizing Better Sleep for a Healthier Brain

But what can you do if you’re struggling to get a good night’s rest?

The National Institutes of Health (NIH) offers helpful tips for improving sleep quality:

• Stick to a sleep schedule: Aim to go to bed and wake up around the same time each day, even on weekends.

• Get moving: Incorporate regular exercise into your daily routine, but avoid vigorous workouts close to bedtime.

• Embrace natural light: Spend at least 30 minutes outdoors in sunlight each day.

• Avoid stimulants: Limit caffeine and nicotine intake, particularly in the hours leading up to bedtime.

• Skip afternoon naps: Resist the urge to nap after mid-afternoon to avoid disrupting your nighttime sleep.

• Watch what you eat: Avoid heavy meals and alcohol before bed.

• Create a restful environment: Make sure your bedroom is cool, dark, and quiet.

• Don’t force it: If you can’t fall asleep after 20 minutes, get out of bed and engage in a relaxing activity until you feel tired.

If you continue to have trouble sleeping or suspect you may have a sleep disorder, don’t hesitate to reach out to your doctor. They can offer personalized advice or refer you to a sleep specialist for further evaluation and treatment.

## Feeling Sleepy?​ It Could be More Than​ Just Tiredness: An Expert Interview on ‌Sleep ⁢and ‍Dementia Risk

**World-Today-News:** It’s a common complaint, ‍especially as we age – feeling‌ tired and groggy during the day. But a new ‍study published in *Neurology* suggests that excessive daytime⁣ sleepiness might be more than just a sign⁤ of needing‌ more ⁤shut-eye. It might very well be a warning sign for a higher⁢ risk⁤ of dementia. Joining us today to discuss ​this alarming link is Dr. Sarah Jenkins, ​a leading ‍neurologist specializing in cognitive health and dementia research. Dr. Jenkins, thank you for being with us today.

**dr. Jenkins:** Thank you for having me.

**World-Today-News:** Let’s start with the basics. What⁣ exactly did this new study find?

**Dr. Jenkins:** This vital study followed over 400 adults aged 65 and older for a period of time, tracking their sleep patterns and cognitive⁤ function. What they found was‌ a very strong ‌correlation between excessive daytime ‌sleepiness and the development of‌ a condition called motoric cognitive⁤ risk syndrome,⁤ or MCR.

**World-Today-News:** MCR​ – can you explain what that is ​for our readers?

**Dr. Jenkins:** MCR is considered a pre-dementia stage. It’s characterized ‌by both physical and cognitive slowdowns. people⁣ with MCR may experience slowed walking speed, ⁤difficulty ​with balance, and increasing complaints ⁢about memory and‍ thinking clearly.

**World-Today-News:** ‍And the study showed a dramatic difference in the development of MCR‍ between those who were excessively sleepy and those who weren’t?

**Dr. Jenkins:**‌ ‍Absolutely. The numbers were quite striking. 35% of participants ‍who reported significant daytime sleepiness went on to develop MCR,⁤ compared to only 6.7% ⁣of those who didn’t experience that level⁢ of fatigue.

**World-today-News:** ‌This certainly sounds concerning.⁤ What​ exactly is considered “excessive daytime sleepiness” ? Is it just feeling ‍a bit groggy after lunch?

**dr.Jenkins:** It’s⁤ more than just feeling a bit tired.​ We’re talking about a level of‌ sleepiness that interferes with daily life. These individuals may fall ​asleep during meals or conversations, struggle to stay awake during⁤ social activities, and generally experience a lack⁣ of energy and motivation.

**World-today-News:** Is there⁤ anything we know about why excessive sleepiness might be linked to an increased dementia risk?

**Dr.Jenkins:** There are several⁤ theories.One prominent one suggests‌ that sleep plays a crucial role in clearing out harmful toxins from the brain, acting like a nightly “cleaning crew.” When we ‌don’t get enough quality sleep,this⁢ process may be disrupted,potentially leading ‌to⁤ a build-up of these‍ toxins⁢ and increasing ⁢the risk of cognitive decline.

**World-today-News:** What ​can people do to protect their brain health and get better sleep?

**Dr. Jenkins:**​ There are several steps people can take. ⁣

* **Prioritize sleep ‍hygiene:**

This includes maintaining a regular sleep schedule, creating a relaxing⁣ bedtime routine, and ‍ensuring a dark,​ quite, and cool sleep habitat.

* **get regular exercise:**

Physical activity is not only ⁤good for our bodies but also benefits our brains.

* **Eat a healthy diet:**

A balanced diet rich in fruits, vegetables, and whole grains can support overall health, including cognitive function.

* **Stay mentally active:**

Engage in activities that challenge ‌your brain,‌ such as puzzles, reading, or learning new things.

* **Consult‍ a doctor:**

If you are experiencing excessive ⁢daytime sleepiness, it’s important to consult with ​your doctor. There may be underlying medical conditions contributing to your fatigue that need⁢ to be⁢ addressed.

** World-Today-News:⁢ dr. Jenkins, thank you so much for sharing your expertise with us today. This is truly important⁢ data for our readers.

**Dr. Jenkins:** My pleasure. I hope this information encourages people to prioritize their ⁣sleep and take steps to⁤ protect their cognitive health.