Essential REM sleep for brain health maintenance

Essential REM sleep for brain health maintenance

Catching some quality Zs isn't just about the number of hours you snooze. It's vital for a healthy noggin. People with sleep issues, like insomnia or sleep apnea, have a higher risk of developing dementia compared to those with no sleep troubles. Poor sleep can cause brain harm in other ways, too. A study discovered that people in their 30s and 40s with disrupted sleep, such as frequent awakenings or movements, were two to three times more likely to test lower in cognitive functions such as executive function, working memory, and processing speeds a decade or so later.

Researchers suspect that deep sleep and REM (rapid eye movement) sleep are particularly influential when it comes to brain health and dementia risk. A study published last month on individuals with deep sleep and REM deficiencies revealed that their brains showed signs of atrophy in MRI scans 13 to 17 years after the deficiencies were observed; the atrophy resembled what you'd find in the early stages of Alzheimer's disease.

When you're catching some shut-eye, your brain goes through four distinct phases: Two stages of lighter sleep, when your body relaxes and your heart rate and temperature drop; deep sleep or slow wave sleep, when brain activity slows; and REM, when you typically dream. The brain usually takes about 90 minutes to cycle through all four stages and then restarts the process.

Deep sleep and REM help your brain "heal itself" from fatigue and stress and consolidate memories. During deep sleep, your brain regulates metabolism and hormones, acting as a "rinse" for the brain, clearing out waste. REM is when your brain processes emotions and new information you picked up when you were awake.

Deep sleep and REM influence dementia risk differently. The "rinsing" process in deep sleep flushes out amyloid proteins, which are a hallmark of Alzheimer's. Chronic interrupted deep sleep and incomplete flushing, known as glymphatic failure, could potentially hasten the onset of dementia.

Scientists understand less about how REM is tied to dementia risk. A 2017 study of over 300 people over 60 found that a shorter amount of nightly REM sleep and taking longer to get to the REM phase in each sleep cycle were both indicators of future dementia. It's difficult to determine the "chicken and egg" relationship between sleep and dementia, as adults, particularly women, naturally spend less time in deep and REM sleep as they age.

Improving your sleep hygiene is a good way to improve sleep overall, boosting deep and REM sleep. Setting aside enough time to sleep, maintaining consistent sleep and wake times, learning new skills, exercising, and reducing stress can all help ensure your brain reaches deeper sleep stages and benefits from REM sleep.

1. Deep sleep and REM (rapid eye movement) sleep, crucial for brain health and dementia risk, help the brain "heal itself" from fatigue and stress, consolidate memories, regulate metabolism, and hormones.
2. When you're catching some shut-eye, your brain goes through four distinct phases: lighter sleep, deep sleep or slow wave sleep, REM (rapid eye movement) sleep when you typically dream, and then restarts the cycle.
3. A study published last month on individuals with deep sleep and REM deficiencies revealed that their brains showed signs of atrophy in MRI scans 13 to 17 years after the deficiencies were observed; the atrophy resembled what you'd find in the early stages of Alzheimer's disease.
4. Improving sleep hygiene is a good way to improve sleep overall, boosting deep and REM sleep by setting aside enough time to sleep, maintaining consistent sleep and wake times, learning new skills, exercising, and reducing stress.

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