I’ve been talking a lot about how sleep affects the immune system, but it impacts much more than that. I wanted to discuss some fascinating studies on sleep as it relates to Alzheimer’s disease.
There’s a great book called The End of Alzheimer’s by Dr. Bredesen, which explores many factors that aggravate Alzheimer’s. While genetic predisposition is a real risk, research shows that many people develop Alzheimer’s without any genetic risk, indicating that genes don’t tell the whole story.
Currently, as I’m recording this, we are in the middle of the COVID-19 pandemic, and I’ve been discussing sleep in relation to immunity. However, it’s fascinating how sleep also relates to brain health and specifically Alzheimer’s. One key aspect of Alzheimer’s is the formation of amyloid plaques in the brain. These plaques are similar to the plaquing in coronary artery disease, making the brain less flexible and functional.
Lack of deep sleep is associated with an increased risk of Alzheimer’s because it affects the brain’s ability to remove these plaques. Studies on healthy individuals have shown that even short-term sleep deprivation impairs memory, highlighting the importance of deep sleep. Alzheimer’s also attacks the deep sleep region of the brain, creating a vicious cycle where lack of deep sleep leads to more plaque formation.
Your body has a waste removal system called the lymphatic system, but the brain lacks this system. Instead, the brain relies on glial cells for waste removal, a process termed the glymphatic system. These glial cells shrink during deep sleep, creating space to flush out toxins. This process only occurs during deep sleep, underscoring its importance.
Researchers have found that playing low-volume disruptive sounds can prevent deep sleep without waking individuals, increasing the production of toxic beta-amyloid proteins. Therefore, ensuring deep sleep is critical for brain health.
To achieve deep sleep, you need good sleep hygiene: a dark room, a cool temperature (63-68 degrees), and avoiding electronics at least an hour before bed. Supplements like magnesium, GABA, and melatonin can help calm the brain. Avoid caffeine, as it disrupts deep sleep.
I’ve been using an Oura ring to monitor my sleep quality, and it’s been helpful. If you struggle with sleep despite following these tips, underlying issues like hormonal imbalances or digestive problems might be the cause. These issues can prevent the immune system from properly functioning at night, disrupting sleep.
If you’re having trouble sleeping, we’re here to help. Regardless of your age, getting deep restorative sleep is crucial. Give me a call at 408-733-0400 for a consultation, whether over the phone or in person. This is a very important area, and I hope I explained it well. Have a great day, and I’ll talk to you soon.
Additional resources
9-surprising-facts-about-sleep
Sleep, Nutrition, Sun, and Exercise All Play a Role in Behavioral Health
