We've been learning more and more about the importance of sleep on our overall health. When we don't get enough sleep, we increase our risk for conditions like high blood pressure, diabetes, heart disease and depression. But a growing body of research suggests that deep sleep may help clear the brain of toxins that play a role in Alzheimer's disease.
One study published in the peer-reviewed journal Science found that during deep sleep, electrical signals, known as slow waves, appear just before a pulse of fluid washes through the brain, presumably removing toxins associated with Alzheimer's. The finding suggests that people might be able to reduce their risk of Alzheimer's by making sure that they get high-quality, deep sleep. Another study found that a 1% decline in deep sleep per year was connected to a 27% increased risk of dementia and a 32% increased risk of Alzheimer’s disease in older adults.
These findings suggest that slow-wave sleep loss may be a risk factor for dementia and Alzheimer’s disease.
What is deep sleep?
When you sleep, you cycle into different stages throughout the night: light sleep, non-REM stage two sleep, deep or slow-wave sleep, and rapid-eye movement (REM) sleep.
Deep sleep is important for restoration for your body and your brain. During deep sleep, the waves of your brain slow along with your heartbeat and breathing. This is also the time when your brain clears toxins, including beta-amyloid, which is associated with Alzheimer’s disease.
Deep sleep happens in the first half of the night. You can usually tell that you’re getting enough deep sleep if you’re waking up feeling refreshed and well-rested in the morning.
Sleep hygiene for deep sleep
Practicing good sleep hygiene can help you get the deep sleep your brain needs.
Tips for good sleep hygiene include:
- Going to sleep and waking up at the same time every day — even on weekends
- Keeping your room quiet, cool and dark
- Only using your room for sleep and sex
- Avoiding screens and doom scrolling at least 30 minutes before bed
- Cutting back on fluids at night so you’re not waking up to pee
- Avoiding heavy meals before bed
- Cutting out caffeine in the afternoon and evening
- Avoiding alcohol before bed
- Going to bed early enough so you’re getting at least seven hours of sleep
If you’re in bed and not able to sleep after 20 minutes, get out of bed and try a light activity like reading or meditating that doesn’t require a lot of light. Once you’re feeling tired, go back to bed and try again.
Slow waves help win the race for better brain health
It’s clear that a good night’s sleep is important for many reasons — including supporting your brain health.
If you’re having problems sleeping or if you’re waking up and still feeling tired, talk to your clinician about your options for better sleep. Your brain is counting on you.
