Why This Is Important
You’ve heard it a million times: sleep is important. But what if getting just one hour less of sleep at night could double your risk of getting dementia – or worse?
Research #1: Elderly Individuals Sleeping under 5 Hours Are at Serious Risk
Harvard researchers tracked sleep in 2,800 older adults aged 65 and older and returned to recheck them five years later. The researchers monitored the study’s participants sleep from 2013-2014. They found that older adults consistently sleeping under five hours each night are twice as likely to develop dementia—and twice as likely to die compared to older adults sleeping six to eight hours each night—even taking age, health, and lifestyle into account.
Research #2: Midlife sleep patterns are associated with dementia risk at later ages
A European study in France, the U.K., the Netherlands, and Finland followed nearly 8,000 participants at ages 50, 60, and 70. People who had consistently lower sleep amounts of 6 hours or less had a 30% higher risk of dementia compared with people who had about seven hours of sleep on average. Average dementia diagnosis occurred around age 77. Sleep data were mostly congruent between self-reporting and sleep trackers, which added strength to the findings.
What’s Happening Inside Your Brain?
It’s not just memory, your brain is literally cleaning out trash as you sleep! Beta-amyloid (a protein associated with Alzheimer’s) builds up during the day. While you sleep, brain cells shrink, making room for space to wash away this junk. Miss too much sleep and these toxic proteins build up, and may trigger dementia.
The Bright Side: You Can Do Something About It
If your sleep habits in your 50s or 60s are leaning in the short side of the spectrum, this is actually very good news – you can modify the risk. In fact, even individuals with higher genetic risk for Alzheimer’s disease showed improvement with better sleep, and some were shown to have fewer Alzheimer-related brain changes after getting the sleep that they needed.
Your straightforward brain health strategy
Shoot for 6-8 hours of nightly sleep.
Set a consistent sleep routine.
Avoid screens in the hour preceding your sleep.
Make your sleep environment dark, quiet, and cool.
If you struggle to get to sleep – don’t take the pills, but soothing rituals and a partner to help you build a sleepy routine may work. Sleep is not a luxury or distraction. Sleep is just as important to your health as food or exercise; your brain counts on it.
10 Easy Tips for Sleep that Supports a Healthy Brain
Get 6–8 Hours of Sleep Every Night
5 hours or less puts you at risk and consistency is important.
Keep Regular Sleep Hours
Go to bed at the same time and wake up at the same time, every day of the week.
Develop a Wind Down Routine
A wind down routine gives signals to your body that it is time to settle down and prepare for sleep. Many will find reading, light stretching, and before-bed meditation useful.
Avoid Screens Before Bed
Blue light from your phone or TV suppresses melatonin production.
Make Your Bedroom Cool and Dark
Your ideal temperature for sleep is 60–67°F. Blackout shades may help and a sleep mask is helpful as well.
Avoid Caffeine After 2 p.m.
Caffeine stays in your system for hours, so even if you are not “feeling it,” it is there.
Avoid Heavy Meals and Alcohol Before Bed
Heavy meals disrupt your sleep cycles as do alcoholic beverages.
Exercise, But Don’t Do It Just Before Bedtime
Exercise done in the morning or afternoon improves sleep quality.
Try Relaxation Strategies Instead of Pills
Relaxation strategies using breathing techniques, journaling, or calming teas are often more helpful than relying on pills.
If You Are Still Having Difficulty Sleeping, See Your Doctor
Chronic insomnia, snoring with choke episodes during sleep, or sleep apnea require your doctor’s attention.
Key Takeaway
Sleep is not negotiable—it is arguably your brain’s most powerful weapon against dementia. What you do to protect your sleep today protects your memory and your life tomorrow.
Can losing even one hour of sleep actually increase the risk of developing dementia?
Yes, and research shows that even mild but persistent sleep loss interferes with the brain’s ability to clear harmful proteins associated with cognitive decline, such as beta-amyloid proteins associated with Alzheimer’s.
How many hours of sleep should adults be getting to maximize the health of our brain?
Most adults require 6–8 hours of sleep per night. Sleeping less than 5 hours per night is associated with a much greater risk of developing dementia and even having an early death.
Do I need to worry about what time I go to bed, or just the duration?
Both. Following a sleep schedule with the same bedtime and wake time daily can help regulate your body clock and help you obtain the deep, restorative sleep you need
Can I “make up” my sleep on the weekends for lost sleep during the week?
Not fully. Sleeping irregularly has been shown to have a damaging effect on your brain health, even if you’re able to get some extra sleep in the following days. Consistency is more protective to your brain health than accessing an extra amount of sleep occasionally.
What if I am still unable to sleep despite practicing good sleep hygiene?
If you still have problems, I would recommend seeing a doctor. Chronic insomnia, habitual loud snoring or pausing breathing while sleeping (Sleep apnea) should be medically assessed and treated.
