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Whether it’s using sunscreen daily or exercising, there are many ways to care for your body now to have optimal health when we’re you’re older. One of the best things you can do for your future health sounds simple: Get enough sleep. But sleep plays a huge role in maintaining your brain health and preventing future conditions like dementia.
The importance of sleep in your midlife
Studies have shown that people in their 50s and 60s have a higher risk of developing dementia later in their life if they sleep for six hours or less per night. Getting seven hours of shut-eye might sound straightforward enough, but midlife is often when things like busy careers and family responsibilities make it harder to get enough sleep.
Not to mention, obstructive sleep apnea, insomnia and other sleep conditions can make it hard to get the sleep you need.
“Sleep is really important; we already know that,” says Jeffrey Iliff, a University of Washington School of Medicine professor and researcher who focuses on neurodegeneration and traumatic brain injury research at the VA Puget Sound and UW Alzheimer’s Disease Research Center. “But when we’re talking about cognition and dementia, sleep might be a modifiable factor.”
In other words, changing the amount of sleep you get each night is one thing you can do that may decrease your risk for dementia.
Iliff says the sleep we’re getting in our 40s and 50s sets the stage for what our brains will be like in our 60s and 70s.
“It’s midlife sleep disruption that’s the risk — more than sleep later in life,” he says.
Even with other risk factors, sleep is essential
It’s important to note that lack of sleep itself isn’t necessarily increasing your risk for dementia and that getting more sleep isn’t a cure-all. However, increasing the amount of sleep you get each night can help lower your risk and keep the condition at bay. Iliff says this could be partly because good sleep allows the brain to clear out any waste products, which could affect your overall brain health in the long term.
The level of risk one person has is determined by the combination of someone’s family history; other medical conditions such as high blood pressure, heart disease or diabetes; or a previous traumatic brain injury. While treating some of these conditions may be difficult, Iliff says that focusing on what you can treat can still make a difference.
“If you have multiple risks, you should do whatever you can to mitigate the other risks you can do something about, such as your sleep,” says Iliff. “So, if you have obstructive sleep apnea or insomnia, it might be wise to look into treating that.”
How to prioritize your sleep in your midlife
If you’re a busy person, it may be worth considering setting some boundaries around your work, social life or other factors that may be keeping you from a good night’s sleep. Stress can also make it hard to sleep, so implementing a mindfulness practice, talking to a therapist or taking some extra time out of your day for self-care can be helpful to allow you to unwind and fall asleep.
If you have a sleep disorder, such as obstructive sleep apnea or insomnia, or another condition like diabetes, hypothyroidism, depression or anxiety, make sure you follow your suggested treatment and keep in touch with your doctor to track any changes in your health that could be affecting your sleep.
And while sometimes it can be hard to make lifestyle shifts to focus on getting more quality sleep, these changes will benefit you today. Your brain — and your older self — will thank you, too.
