Getting enough sleep is crucial for our cognitive health, but research has shown that poor sleep can have serious long-term implications. A study by University College London and the French National Institute of Health and Medical Research found that people getting six hours of sleep or less in midlife are 30% more likely to be diagnosed with dementia than those getting seven hours or more.
The reason for this link is believed to be that sleeping fewer hours means getting less deep sleep, which is essential for clearing out toxins that can lead to dementia. Dr Severine Sabia, who led the study, emphasizes the importance of establishing good sleep habits during midlife.
While the timing of our sleep plays a significant role in its quality, the optimal bedtime is between 10-11pm. Going to bed too early or late can disrupt this window and reduce deep sleep. A study from China, Sweden, and Britain found that going to bed before 10pm increases the risk of dementia by 25%.
Deep sleep, also known as slow wave sleep, is critical for cognitive health. It’s the phase where the glymphatic system is most active, allowing us to clear out toxins and maintain brain health.
To minimize the risk of dementia, it’s essential to prioritize good sleep habits and aim for a consistent sleep schedule. By turning in at 10-11pm, we can increase our chances of getting enough deep sleep and reducing our risk of cognitive decline.
Source: https://www.telegraph.co.uk/health-fitness/wellbeing/sleep/best-time-to-go-to-bed