We live in a busy world and each of us faces multiple competing demands that require our time and energy. Moreover, our society tells us that being busy is good and that its achievement, accomplishment, and success matter. In this context, many people forgo sleep in order to address the “to do” list of their lives. “If there are not enough hours in the day to do all that needs to be done, skip that extra sleep and use the time to be more productive” – or so the logic of it goes for many people.
Research tells us that more than a third of Americans get less than the recommended amount of sleep each night. The impact of their sleep deprivation ranges from daytime sleepiness and fatigue, to depression, and an increased risk for chronic conditions like dementia, diabetes, and obesity. While good sleep may seem like it is an optional aspect of daily self-care, and one that each of us occasionally skimps on, the truth is that good sleep each night protects and nourishes the brain in important ways.
Based on emerging research, the National Sleep Foundation recently updated the recommendations regarding the average amount of sleep needed by adults. The recommendations now say that adults over the age of 18 require 7 to 9 hours of sleep each night. This amount of sleep is necessary because the brain and the body emerge in important restoration and repair during our sleep. Without adequate time for the body’s natural processes to clean, repair, and replenish the brain and body, damage accumulates over time and results in the increased risk of disease and diminished function.
Adequate sleep is identified as one of the modifiable risk factors for dementia. For example, one study conducted with funding by the National Institute of Aging showed that people in their 50s and 60s getting six hours of sleep or less were at greater risk of developing dementia later. Compared to those getting normal sleep (defined as 7 hours), people getting less rest each night were 30% more likely to be diagnosed with dementia. Moreover, for those diagnosed with dementia, adequate sleep can enhance mood and function even in the context of the disease.
If you are someone who has difficulty sleeping, consider adopting “sleep hygiene” practices. These strategies create optimal conditions for sleep and can enhance both the quantity and quality of nightly sleep. Some easy to adopt sleep hygiene practices include:
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
- Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.
- Avoid large meals, caffeine, and alcohol before bedtime.
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
Sleep is critically important to both brain health and overall physical and mental health. While life can be busy, sleep must never feel like an optional activity that can be skipped or minimized. Our brains need sleep to function and when we do not allow time for the brain and body to rest and restore, there is a cumulative price to be paid in mood, health, and function. So get some. It’s good for you in mind and body, and you will be better prepared to take care of that “to do” list when you are well rested.
Written by:
Kelly O’Shea Carney, PhD, ABPP
Board Certified Geropsychologist
Chair of Dementia Friendly Lehigh Valley Steering Committee
Information shares in this article came from the following websites. You can refer to these articles to learn more about the topic of sleep and brain health.
Center for Disease Control. Basics About Sleep. Retrieved at: https://www.cdc.gov/sleep/about_sleep/index.html
National Institute of Health. Good Sleep for Health. Retrieved at: https://newsinhealth.nih.gov/2021/04/good-sleep-good-health#:~:text=Good%20sleep%20improves%20your%20brain,stroke%20to%20obesity%20and%20dementia.
National Institute of Health Research Matters. Lack of Sleep in Middle Age May Increase Dementia Risk. Retrieved at: https://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-risk