8/14/2023 0 Comments Lack of sleep amnesiaUse your bed only for sleeping or lovemaking.Establish a regular bedtime and a relaxing bedtime routine-examples might include taking a warm bath or listening to soothing music.Here are 12 tips for getting better sleep: So for both too little and too much sleep, the important number may be the hours of quality sleep.Īnother possibility is a two-way street between sleep and memory: sleep quality may affect memory and thinking, and the brain changes that cause memory and thinking problems may disturb sleep. What about people who sleep too much? People who spend more than nine or 10 hours a night in bed often have poor sleep quality. In humans, beta amyloid deposits in the brain are linked to declines in memory and thinking and also increase the risk of dementia. Sleep-deprived mice develop more deposits of a protein called beta amyloid in the brain compared with mice allowed to sleep normally. Poor sleep could affect the brain in another way. Brain cells need a lot of oxygen and sugar, so blood flow problems could affect their ability to work properly. Each of these can decrease blood flow inside the brain. How might sleep affect memory? People who are persistently sleep deprived are more likely to have high blood pressure, diabetes, and narrowed blood vessels. Previous research has linked poor sleep with higher risks of heart disease and stroke, type 2 diabetes, and depression. Beyond memoryĪlthough this study couldn't prove that getting too little or too much sleep causes memory and thinking problems, it's in line with other work showing the potentially harmful effects of poor sleep. The researchers estimated that under-sleepers and over-sleepers were mentally two years older than the women who got seven to eight hours of shut-eye a night. Their findings were published online in the Journal of the American Geriatrics Society. Devore and her colleagues observed worse performance on brain testing among women who slept five hours or fewer per night or nine hours or more, compared with those getting seven to eight hours of sleep a night. "Our findings suggest that getting an 'average' amount of sleep, seven hours per day, may help maintain memory in later life and that clinical interventions based on sleep therapy should be examined for the prevention of impairment," said study leader Elizabeth Devore, an instructor in medicine at Harvard-affiliated Brigham and Women's Hospital in Boston.Ī group of women taking part in the Nurses' Health Study were asked about their sleep habits in 19, and were interviewed about memory and thinking skills three times over a later six-year period. Aim for "just right," says a report from the Harvard-based Nurses' Health Study. When it comes to memory, sleep is a Goldilocks issue: both too much and too little aren't good.
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