It is very important to maintain cognitive health, especially when we age. Still, there are many people who overlook a key factor which is sleep quality. There have been many studies and researches which indicate that poor sleep during midlife – typically around ages 40 to 65 – may accelerate brain ageing also increasing the risk of cognitive decline and related conditions like Alzheimer’s.
The connection between brain and sleep
There is a very important role played by sleep in the cognitive functions like memory, learning and emotional regulation. Sleep is crucial because while a person is asleep, the brain undergoes processes that are essential for our health, including clearing out waste products and repairing cells. Poor sleep disrupt these functions and leaves the brain vulnerable to wear and tear over time.
What the research shows
There are many studies which suggest that the inadequate sleep may lead to reduced brain volume, particularly in areas critical to memory and decision making. Researchers have also found that individuals who faces sleep issues in their midlife are at the higher risk of developing conditions like dementia as they age. The sleep deprivation also exhibit elevated stress levels, further accelerating ageing markers.
Risk factors of sleep deprivation
There could be several factors which contribute to poor sleep during midlife. These include lifestyle, stressor, hormonal changes and work related pressures. People with irregular sleep patterns or insomnia are at a greater risk, and may experience symptoms such as memory, lapses, mood changes, and even impaired judgement.
Tips for better sleep
To protect brain health, experts recommend the following.
Prioritising sleep
It is very important to prioritise your sleep and aim for at least 7 to 8 hours of quality sleep each night.
Establishing a routine
Establishing a proper routine is as essential as prioritising your sleep. One can achieve it by going to bed and waking up at the same time.
Limiting screen time
It is really important to reduce the exposure to screens at least an hour before bed.
Managing stress
Stress management is crucial when it comes to get better sleep. It could be achieved by getting engaged in relaxation techniques like meditation or gentle, stretching, or in some cases, doing yoga.
Looking Ahead
Sleep remain a modifiable factor for cognitive health. One must make sleep a priority, especially during midlife, could be a simple yet effective strategy for protecting the brain against premature age and cognitive decline.
