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The Link Between Sleep Deprivation and Dementia
Recent studies have shown that chronic sleep deprivation is deeply related to dementia, especially Alzheimer’s disease. Sleep plays an important role in maintaining brain health, and is especially linked to dementia prevention in terms of toxic protein discharge and neuron protection.
1. Mechanism of sleep deprivation causing dementia
1) Accumulation of toxic proteins (beta-amyloid) in the brain
One of the main causes of Alzheimer’s disease is the accumulation of a protein called **beta-amyloid** in the brain.
According to studies, the cerebrospinal fluid is activated during sleep and plays a role in removing beta-amyloid.
However, when sleep is lacking, this toxic protein is not effectively removed and accumulates, increasing the risk of dementia.
A 2018 study by the University of Washington found that even just one night of sleep deprivation increased beta-amyloid levels. 2) Increased tau protein and nerve cell damage
2) Tau protein abnormally accumulates in the brains of dementia patients.
Tau protein plays a role in stabilizing connections between nerve cells, but when it accumulates excessively, it damages nerve cells and causes dementia.
According to a 2019 study by the National Institutes of Health (NIH) in the United States, it was revealed that lack of sleep accelerates the increase of tau protein and accelerates nerve cell damage.
3) Decreased function of the brain's detoxification system (glymphatic system)
The brain has a detoxification system called the **"glymphatic system"**, which is activated during sleep to remove toxic substances.
When sleep is lacking, this system does not function properly, which increases the possibility of toxic substances accumulating and causing nerve cell damage.
2. Research case: The relationship between lack of sleep and dementia
1) 2017 study by the University of Washington in the United States
A study of healthy adults confirmed that the shorter the sleep time, the more beta-amyloid accumulates. In experiments where sleep was disrupted in experimental subjects, the faster the accumulation of beta-amyloid in the brain, the less sleep was available.
2) A 2019 study by the National Institutes of Health (NIH) in the United States
The researchers found that people who slept less than 5 hours had more tau protein.
In particular, the less deep sleep (slow-wave sleep, NREM stage 3) was available, the more tau protein tended to increase abnormally.
3) A 2021 study by Uppsala University in Sweden
The researchers found that even one night of sleep deprivation increased neuronal damage in the brain.
This suggests that sleep deprivation can cause brain changes associated with dementia even in the short term.
3. Long-term effects of lack of sleep on dementia
- Memory decline: Sleep deprivation reduces the function of the hippocampus (the brain region responsible for storing memories), causing memory decline
- Cognitive decline: Attention, problem-solving skills, and judgment are reduced
- Increased risk of Alzheimer's disease: Long-term sleep deprivation accelerates the accumulation of beta-amyloid and tau proteins
- Brain cell damage and atrophy: Neurons are damaged or die, reducing brain volume
4. Healthy sleep habits to prevent dementia
✅ Maintain sufficient sleep of 7 to 9 hours a day
According to studies, 7 to 9 hours of sleep a day is the most appropriate for preventing dementia for adults.
Deep sleep (slow-wave sleep) is especially important, as it plays a crucial role in excreting toxins from the brain.
✅ Maintain regular sleep patterns
Going to bed and waking up at the same time every day stabilizes your circadian rhythm, improving the quality of your sleep.
✅ Reduce electronic device use
Reducing smartphone, computer, and TV viewing before bed helps to secrete melatonin (sleep hormone) smoothly, which induces deep sleep.
✅ Limit caffeine and alcohol intake
It is recommended to avoid caffeine at least 6 hours before bedtime, and alcohol also interferes with deep sleep, so it is important not to drink too much.
✅ Moderate exercise and meditation
Regular exercise (especially aerobic exercise) improves sleep quality, and meditation or relaxation techniques reduce stress and help you sleep well.
✅ Maintain healthy eating habits
**Eating foods rich in omega-3 fatty acids (salmon, nuts)** helps maintain brain health.
**There are also studies that show that a **Mediterranean diet (including fruits, vegetables, and olive oil)** is effective in preventing dementia.
5. Conclusion: Sleep is an important factor in preventing dementia
Sleep deprivation is an important factor that increases the risk of developing dementia beyond simple fatigue. Getting enough sleep reduces beta-amyloid and tau protein accumulation maintains brain health, and helps prevent dementia.
Therefore, forming regular sleep habits and creating an environment that promotes deep sleep are key factors in maintaining long-term brain health.
"Good sleep creates good memories." 🧠💙
