Adequate sleep during middle age may potentially ward off dementia.

Preserving Optimal Health in Old Age: Prioritizing Sleep in Midlife

Adequate sleep is an essential component of maintaining brain health and preventing cognitive decline, including dementia, as one grows older. According to studies, individuals in their 50s and 60s are at a higher risk of developing dementia later in life if they sleep for six hours or less per night. While achieving seven hours of sleep may seem straightforward, midlife, with its busy careers and family responsibilities, often makes it challenging to get enough shut-eye.

Obstructive sleep apnea, insomnia, and other sleep conditions further complicate matters, creating barriers to obtaining the necessary rest. Jeffrey Iliff, a researcher at the University of Washington School of Medicine, emphasizes the importance of sleep, stating, "Sleep might be a modifiable factor we can alter to decrease our risk for dementia."

Midlife sleep disruption significantly increases the risk of dementia more than sleep problems later in life, Iliff noted, indicating that the sleep we get in our 40s and 50s sets the stage for our brain health in our 60s and 70s. Lack of sleep itself does not necessarily raise the risk of dementia, but increasing the amount of sleep we get each night can help lower that risk and keep the condition at bay. This may be partly because good sleep enables the brain to eliminate waste products, impacting long-term cognitive health.

The level of risk for an individual is determined by a combination of their family history, other medical conditions, or a previous traumatic brain injury. While treating some conditions may be difficult, focusing on what can be treated, such as sleep or sleep disorders, can still make a difference. If you have multiple risks, Iliff advises, "Do whatever you can to mitigate the other risks you can do something about, such as your sleep. So, if you have obstructive sleep apnea or insomnia, it might be wise to look into treating that."

Prioritizing sleep in your midlife can involve setting boundaries around work, social life, or other factors that may be keeping you from a good night's sleep. Implementing mindfulness practices, talking to a therapist, or taking extra time for self-care can help you unwind and fall asleep. If you have a sleep disorder, consult a healthcare professional and follow their suggested treatment to address potential underlying issues affecting your sleep.

While changes to prioritize sleep might be challenging, know that these adjustments will benefit both your present and future self. Your brain—and your future self—will thank you for it.

Adequate sleep, a crucial factor for brain health and cognitive function, can help decrease the risk of dementia as one ages, particularly in midlife when busy careers and family responsibilities make getting sufficient sleep challenging.
Obstructive sleep apnea, insomnia, and other sleep conditions can further complicate matters, posing barriers to acquiring the necessary rest and increasing the risk of developing dementia.
According to Jeffrey Iliff, a researcher at the University of Washington School of Medicine, sleep may be a modifiable factor that can be altered to lower the risk of dementia, suggesting that the sleep we get in our 40s and 50s can significantly impact our brain health in our 60s and 70s.
The risk of dementia in midlife is influenced by various factors, including family history, other medical conditions, or a previous traumatic brain injury, but treating sleep or sleep disorders can still make a difference in managing one's risk.
Incorporating self-care practices, such as setting boundaries, mindfulness, therapy, and other strategies aimed at reducing stress and promoting relaxation, can help individuals prioritize sleep and improve their overall health and well-being, particularly in midlife.
Treatment for sleep disorders and addressing underlying issues affecting sleep can contribute to long-term mental and neurological health, reducing the risk of various health-and-wellness issues related to aging, including dementia, and potentially helping maintain optimal health and wellness in old age.