Why Do Sleep Disorders Increase the Risk of Alzheimer’s?
Sleep is more than just a time to rest. In fact, during sleep, your brain is very hard at work, flushing out daily buildups of cellular debris and toxins. This cleansing process enables key functions of the body, from immune system response to appetite control, and contributes to cognitive health, memory, and learning. In other words, sleep is necessary to repair the brain and body overnight.
However, when sleep is disturbed, as occurs in the case of sleep disorders, health complications often follow. As many as 70 million Americans experience some type of sleep disorder, which can be associated with mental health disorders like anxiety disorders, major depressive disorder, bipolar disorder, and ADD/ADHD.
In the short term, a lack of quality sleep can make you feel irritable, stressed, or unable to concentrate. “Without sleep, the brain struggles to consolidate memories and absorb new knowledge,” says Dr. Shane Creado, a sleep medicine physician and psychiatrist at Amen Clinics.
In the long term, it may elevate the risk of serious conditions, including neurodegenerative disorders such as Alzheimer’s disease (AD).
Here, we will explore various types of sleep disorders, how sleep problems are linked to Alzheimer’s and other types of dementia, and how to overcome sleep issues to promote better health.
A brain SPECT scan can help identify the abnormally low blood flow pattern associated with Alzheimer’s disease up to 9 years before the onset of noticeable symptoms.
HOW SLEEP PROBLEMS ARE LINKED TO ALZHEIMER’S DISEASE
“We now know that memory loss and sleep disruption are directly related to each other,” says Dr. Creado, the author of Peak Sleep Performance for Athletes. Many studies have explored the bidirectional relationship between sleep disturbances and AD—that is, sleep disorders may increase AD risk or occur as a result of Alzheimer’s. A review of studies published in Neurobiology of Disease noted that less sleep increases amyloid beta peptide production and the release of the protein tau. Simultaneously, there is decreased clearance from the cerebrospinal fluid, which also promotes amyloid plaque buildup and tau pathology. This leads to neurodegeneration and synaptic/neuronal damage that contributes to sleep disturbances. Existing research suggests that the underlying pathology in AD may be associated with a buildup of:- Beta amyloid plaques between the neurons (brain cells), which interrupts neuronal communication
- Tangles of abnormal tau protein that accumulate inside the neurons
- Insomnia disorders
- Sleep-related breathing disorders
- Central disorders of hypersomnolence
- Circadian rhythm sleep-wake disorders
- Parasomnias
- Sleep-related movement disorders
ALZHEIMER’S DISEASE-RELATED SLEEP DISORDERS
While a variety of sleep issues can occur in conjunction with AD, here are some worth noting:- Sleep-disordered breathing includes the common condition of obstructive sleep apnea (OSA), which affects an estimated 30 million Americans. It’s characterized by loud snoring at night, often interrupted by snorting or gasping.
- Sleep-related movement disorders, such as restless legs syndrome, are defined by the ICSD as a category of sleep disorder in which repetitive movements interfere with sleep. The Sleep Foundation notes that these movements are usually not elaborate (such as sleepwalking), but smaller motions like jerks or twitches.
HOW TO OVERCOME SLEEP ISSUES
If you’re experiencing any of the above disorders, or any sleep disturbances at all, it’s a good idea to seek targeted medical help to establish the root of the problem. For example, brain SPECT scans can help identify the abnormally low blood flow pattern associated with AD up to 9 years before the onset of noticeable symptoms. Brain changes associated with dementia are found in more than half of those who die from Alzheimer’s disease, so an early look at these changes can help improve treatment and life expectancy. SPECT can also be used for early detection of sleep disorders like obstructive sleep apnea. And, regardless of our risk for Alzheimer’s disease, we should all aim for adequate, high-quality sleep every night. “Your brain health can’t be optimized unless your sleep is optimized,” says Dr. Creado. The good news is that several simple lifestyle changes can increase our chances for better sleep and reduce the symptoms of destructive sleep issues like OSA. Here are some suggestions:- Maintain a healthy weight by eating a well-balanced diet that’s high in fiber and includes healthy fats. Exercise on a regular basis, but also make sure to move your body throughout the day, such as stretching or taking a brisk 10-minute walk outside.
- Avoid stimulants in the late afternoon and evening. This includes caffeinated beverages like coffee, as well as chocolate and nicotine. You’ll also want to avoid cocktails, wine, and beer, since alcohol wreaks havoc on sleep.
- Practice good sleep hygiene. Take steps like avoiding electronics an hour before bedtime and sticking to a sleep schedule. If needed, try utilizing sleep-inducing supplements like time-release melatonin, valerian root, magnesium, 5HTP, GABA, and/or inositol.
- Mind your sleep position. Sleep apnea symptoms can worsen while sleeping on your back, so try sleeping on your side, with your head slightly elevated on a pillow. People with restless legs syndrome often recommend sleeping on the side, adding a pillow between the legs for added support.
- Engage in calming pre-bedtime rituals. To ease your body and mind before bed, read a relaxing book, take a hot bath, meditate, or listen to soothing music. Journal about anything that might keep you up at night or interrupt your slumber. You can even introduce scents such as lavender, which is associated with better sleep and mood.




