Sleep deprivation can increase the risk of Alzheimer’s: learn how to sleep better for good health

With every passing year, our ability to fully recuperate from a night of working late or partying is taking a hit. There a number of factors responsible for that. More mental workload as we progress in our careers, lesser time for physical activities and way too much content consumption leading to a mind that never rests. However, not getting enough sleep might be the defining cause that makes all this worse. In fact, according to a study published in the National Library of Medicine, sleep deficiency promotes Alzheimer’s disease development and progression in some humans.

Research suggests that when we miss out on getting a good night’s sleep, our brain struggles to clear harmful waste (proteins that are closely linked to Alzheimer’s). A lack of sleep can also lead to poor concentration, irritability and low energy, increasing the risk of obesity, diabetes and heart diseases in many.

It has become common to note that after a hectic day of work and duties, sleep takes a back seat for many. We try to stay up late to scroll through our phones, binge-watch shows or to make lists of the tasks that need to be completed in the next few days. We do all this without fully understanding the damage sleep deprivation can cause over a period. We do not grasp what that extra over of the cricket match or another episode of the show does to our routinely act of sleeping.

That sleep is a luxury is a myth. It is actually a basic need for humans. Instead of cutting back on sleep to do things we like, we need to start making small changes in our routine in order to have a balance.

So, join us as we explore ways to sleep better and to enhance our wellbeing by lowering health risks.

Build a routine

Imagine having your morning coffee sometime around noon. Or having dinner close to midnight. It would feel very out of place, wouldn’t it? Your body thrives on rhythm and a routine. When you do things at different times each day, it can throw your system off balance. Sleep works the same way, it demands a routine. Thus it is essential to go to bed and wake up around the same time every day.

When you train your body to follow a fixed sleep schedule, it becomes easy to fall asleep as well as wake up feeling fresh.

Dr. Manvir Bhatia, senior neurologist, electrophysiologist and sleep specialist, talks about how adults need 7 to 8.5 hours of sleep daily. She adds that people who sleep for less than 6 hours and the ones who sleep for more than 9 hours are at a risk of developing health issues later in life. So, it is not just about the timing and routine, the amount of sleep is a crucial part of wellbeing too.

Stay active during the day

Have you noticed how restless you feel on days that you barely move or step outside to get some sunshine? It has been observed that when you don’t exercise or spend time outside, the body feels sluggish, the mind feels restless and this in turn, affects sleep.

Interestingly, Andrew Huberman, professor of neurobiology and ophthalmology at Stanford, states that an excellent night’s sleep begins in the mornings. According to his research, it’s important to get as much sunlight as one can right after waking up around 7am because this morning light helps one stay alert during the day. It also helps one fall asleep faster during the night.

Another very important role is played by physical activity. Daily exercise of any type helps release built-up energy, reduces stress and prepares the body for proper rest. So, invest in regular exercise, be it walking, light stretching or even practising yoga to improve your sleep quality.