From being neurotic to eating certain types of meat, it sometimes feels like everything’s increasing your risk of cognitive decline—so much so that it’s hard to keep track. Fortunately, some of these risks are not only easy to remember but shockingly simple to reverse, as proven by a recent study from The University of Hong Kong and Chang Gung Memorial Hospital in Taiwan.
Conducted by experts in in neurology, psychiatry, and cognitive sciences. the research found that one everyday habit—that’s both common and overlooked—could actually be quietly raising your risk of dementia, Alzheimer’s and overall cognitive decline … and it’s likely not what you would expect.
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Published in Nature, the study tracked 72 healthy older adults who were an average of 73 years old, conducting MRI brain scans, sleep studies (polysomnography), cognitive tests and a specialized brain imaging technique (DTI-ALPS) to assess their brain network connectivity and function.
Their findings? One common habit significantly influenced the brain’s waste-clearing system, also known as the glymphatic system.
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The Simple Habit Quietly Raising Your Risk of Dementia and Alzheimer’s
The habit that may be quietly raising your risk of dementia and Alzheimer’s? Not getting enough sleep.
According to the study, participants who reported having “poor sleep quality” demonstrated overall worse glymphatic function, which means their brains were less effective at clearing out waste and toxins. The poor sleepers’ brain’s communication networks also became less flexible, particularly noticeable in high-functioning brain regions known as the “rich-club network,” which helps with memory and cognitive processes.
Such was the case regardless of why you were sleep-deprived, as well: The study found that sleep disorders like sleep apnea were also linked to poor glymphatic function, and therefore potential cognitive decline.
Conversely, participants who slept well had healthier glymphatic function. This means they they able to maintain flexible and efficient communication between brain regions, which ultimately leads to better cognitive and memory performance.
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Healthy Sleep = Healthy Brain
This research reiterates what scientists have been saying: Insufficient and interrupted sleep is bad for your brain, memory and cognitive health. In the case of this study, we now know a large part of that is because of your brain’s waste disposal system, which clears out toxins—like those linked to Alzheimer’s—when you’re asleep.
“Sleep quality, brain activities, and glymphatic functioning are related,” said study author Tatia M.C. Lee, Ph.D., R. Psych, chair professor of psychological science and clinical psychology and May professor in neuropsychology at the University of Hong Kong. “The results clearly reveal the effect of sleep on the human brain’s network through the glymphatic system, which in turn affects memory performance in older adults. Therefore, maintaining efficient glymphatic functioning seems crucial for promoting healthy aging.”
Translation? Healthy sleep equals healthy aging, so make sure you’re getting enough—and that you’re doing it without interruptions. Because whether you’re waking up because of nightmares or sleep apnea, research now proves that both can and do negatively impact your memory and cognitive abilities later in life. So go on and get some (good) sleep!
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Sources
- “Effects of sleep on the glymphatic functioning and multimodal human brain network affecting memory in older adults.” Nature.
- “HKU study shows bad sleep harms old-age memory by disrupting the brain’s ‘waste removal system’.” The University of Hong Kong.
- Tatia M.C. Lee, Ph.D., R. Psych, chair professor of psychological science and clinical psychology and May professor in neuropsychology at the University of Hong Kong
