Poor Sleep Leading to Alzheimer's Disease? Optimal Sleeping Facts & Figures Here

• comments
• 
• 

A new study, conducted by researchers at the University of California - Berkley, suggests that poor sleeping habits may be linked to the development of Alzheimer's disease.

According to CBS News, over 26 adults, age 70 to 79, described as "cognitively normal" participated in the study. Researchers found that adults who did not get enough REM sleep have an increased risk of beta-amyloid protein buildup.

REM sleep is associated with memory retention, while beta-amyloid protein is believed to trigger Alzheimer's disease.

Research at UC Berkely discovered that a "vicious" cycle is initiated when people are sleep deprived, and this eventually increases the risk of having Alzheimer's.

Lack of sleep is said to lead to the increased production of beta-amyloid proteins, which in turn leads to further sleep deprivations, and so on and so forth.

Sleep deprivation reduces the ability to "cement memories in the brain for over the long-term, resulting in memory loss," said Bryce Mander, lead author of the research, US News Health has learned. 

Mander added that the study does not prove whether the link between sleep and Alzheimer's can explain memory loss in adults. However, the study does show that disrupted sleep can lead to impairment of "episodic memory."

Mander explains that "episodic memory" helps people remember events and particular details relating to that event, like breakfast with family and friends on a Tuesday.

The National Sleep Foundation, which scientifically studies the importance of sleep, has made some recommendations concerning the amount of sleep each age group should get in order to feel well-rested.

The recommendations are as follows:

• Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)

• Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)

• Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)

• Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)

• School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)

• Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)

• Younger adults (18-25):Sleep range is 7-9 hours (new age category)

• Adults (26-64): Sleep range did not change and remains 7-9 hours

• Older adults (65+): Sleep range is 7-8 hours (new age category)

For optimal sleep, Mayo Clinic suggests sticking to a sleeping schedule, even on weekends. Having a sleep schedule will reinforce the body's sleep-wake cycles.

 In addition, Mayo Clinic warns against going to bed hungry or stuffed since both might lead to discomfort.

Another recommendation from the site is to exercise daily, which promotes better sleep by helping the body fall asleep faster and deeper. However, it is ill-advised to work out close to bed time, since it might energize the body, making it difficult to fall asleep.