As we age, our brain health becomes ever more important. But with so much conflicting information out there, it can be tough to know how best to protect our minds.
Well friend, I’m here to shed some light on this complex topic.
Today, I want to discuss some surprising new research suggesting that excessive daytime sleepiness might be an early warning sign for cognitive decline…
If you’re finding it hard to stay awake during the day—or notice that loved ones are—it’s worth paying attention to what your body might be trying to tell you.
Does Daytime Sleepiness Signal Early Cognitive Decline?
A recent study from Albert Einstein College of Medicine suggests that excessive daytime sleepiness, especially in older adults, could indicate a higher risk of developing motoric cognitive risk syndrome (MCR)—a pre-dementia condition that’s linked to slower walking speeds and some memory issues.
In the study, people over 65 who experienced excessive daytime sleepiness and lacked enthusiasm for daily activities were over three times more likely to develop MCR compared to those who didn’t have these sleep issues.
The study, published in the journal Neurology, looked at 445 participants with an average age of 76. Researchers asked these participants to complete questionnaires about their sleep habits, including difficulties falling asleep, waking up in the night, and feeling drowsy during meals or social events.
They also tracked walking speed and other cognitive signs over an average of three years. Among the participants, those who struggled with excessive sleepiness or disinterest in daytime activities were more likely to develop signs of early cognitive decline.
Dr. Verna Porter, a neurologist and director at the Pacific Neuroscience Institute, highlights that the kind of sleepiness studied here is distinct from normal, age-related tiredness. According to Dr. Porter, fatigue that leads to dozing off in the middle of meals or social gatherings often indicates a deeper problem, possibly stemming from underlying conditions like sleep apnea or chronic insomnia.
What’s the Link?
While fatigue can be a part of aging, certain types of sleep disturbances may do more harm than we realize.
Chronic sleep issues such as sleep apnea or fragmented sleep patterns may contribute to long-term cognitive risks. And it’s not just older adults who should take note. Dr. Porter emphasizes that even middle-aged individuals who experience chronic sleep issues—such as insomnia or excessive sleepiness—may face a higher risk of cognitive decline later in life.
The study’s findings suggest that people in their 40s and 50s who address sleep issues early on may reduce their risk of future dementia.
Taking Action
If you’re dealing with chronic sleep issues, you can take action to protect your cognitive health.
A few habits to consider:
- Prioritize Sleep Hygiene: Establishing a consistent sleep routine, limiting screen time before bed, and ensuring your bedroom is comfortable and free of distractions are essential steps for good sleep.
- Manage Stress: Practices like mindfulness, yoga, or cognitive behavioral therapy can help you manage stress levels that might interfere with sleep.
- Seek Treatment Early: Sleep apnea and insomnia are linked to various health problems, including cardiovascular disease. Addressing these conditions early can help reduce your long-term cognitive risk.
Dr. Steve Allder, a consultant neurologist, underscores that poor sleep habits in middle age can compound other health issues, such as cardiovascular disease, which are linked to cognitive decline.
He encourages people to adopt a holistic approach to improve sleep quality, including regular exercise, a balanced diet, and stress management techniques.
How Physical Activity Can Improve Sleep and Brain Health
Exercise isn’t just good for your body—it’s great for your brain too. Regular physical activity has been shown to help regulate sleep patterns, reduce daytime sleepiness, and boost cognitive health.
Older adults should aim for at least 150 minutes of moderate exercise each week. Whether it’s walking, swimming, or gentle yoga, these activities can enhance sleep quality, reduce daytime fatigue, and improve cognitive function.
Dietary Tips for Better Sleep and Brain Health
In addition to exercise, a diet rich in fruits, vegetables, and omega-3 fatty acids can also support both sleep and cognitive function.
Foods high in these nutrients, like leafy greens, fatty fish, and nuts, are beneficial for brain health.
If you’re finding it increasingly hard to stay awake during the day—or notice changes in your enthusiasm for daily activities—don’t dismiss it as just “getting older.”
Daytime sleepiness could be a sign of something more, and taking steps now may help you protect your cognitive health for years to come. Consider reviewing your sleep habits, adopting a regular exercise routine, and discussing any concerns with a healthcare provider.
P.S. Is a sleeping pill really the solution to Alzheimer’s? Find out here.
Sources:
Chao, A. (2024, October 25). Sleep problems in 30s and 40s may add extra years to your brain age. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/poor-sleep-brain-health-faster-aging-studies
