Poor sleep quality linked to faster brain aging, study finds
LOS ANGELES - New research published in Neurology shows that poor sleep quality is linked to signs of accelerated brain aging in middle age.
The study found that people with multiple sleep issues—such as difficulty staying asleep or early morning awakening—had brain scans indicating an older brain age compared to those with better sleep quality.
How sleep quality affects brain health
The study analyzed 589 participants, who were around 40 years old at the start, tracking their sleep quality over a span of 15 years.
Those reporting two to three poor sleep characteristics had an average brain age 1.6 years older than peers with fewer sleep problems, while participants with more than three issues showed a brain age 2.6 years older. Common sleep issues included short duration, low quality, and difficulty staying asleep.
Risks of accelerated brain aging
Experts note that premature brain aging can increase the risk of cognitive decline, memory problems, and neurodegenerative diseases like dementia. According to researchers, these findings highlight the importance of sleep for maintaining mental clarity and cognitive health as we age.
Poor sleep is also associated with mood disturbances, including irritability and concentration issues, according to the authors of the study. Improving the quality of sleep could help reduce these symptoms, enhance daily functioning and the quality of life.
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Tips to improve sleep quality
Sleep specialists offer several tips to improve quality of sleep:
- Establish a routine: Set a regular sleep schedule and stick to it, even on weekends.
- Optimize your environment: Make sure your bedroom is dark, cool, and quiet, free from distractions like screens.
- Practice relaxation techniques: Try meditation, breathing exercises, or other calming activities before bed.
- Limit caffeine and alcohol: Reducing intake before bed can improve your quality of sleep.
If sleep issues persist after two weeks of making these changes, consult a healthcare provider for further guidance and possible treatment options.