First and foremost, dementia is a general term for memory loss and other cognitive abilities serious enough to interfere with daily life. Furthermore, Alzheimer’s is the most common cause of dementia. In fact, Alzheimer’s accounts for 60 to 80 percent of dementia cases. Most of all, alzheimer’s effects worsens over time. It is a progressive disease, where dementia symptoms gradually worsen over a number of years. In its early stages, memory loss is mild, but with late-stage Alzheimer’s, individuals lose the ability to carry on a conversation and respond to their environment.
Especially relevant, Alzheimer’s effects include poor sleep.
Also, nearly 10% of Americans age 65 and older and one-third of Americans age 85 and older have Alzheimer’s. Furthermore, of those with Alzheimer’s, 81 percent are age 75 or older.
First and foremost, in one study, scientists studied 119 adults aged 60 and older. Also, 80% of these adults had no thinking or memory problems. While, the others had only mild thinking or memory problems.
In any case, among these adults, the study found that adults with reduced slow-wave sleep (also known as deep sleep) or poor sleep had higher levels of the brain protein tau. Incidentally, these elevated levels of tau are one of Alzheimer’s effects. Moreover, brain damage and mental decline caused these elevated tau levels.
Hence, Alzheimer’s effects include poor sleep or reduced slow wave sleep in older adults. So, poor sleep is a warning sign for the presence of Alzheimer’s.
First of all, observational studies also found reduced slow-wave sleep as a common factor among adults, over age 65, who had amyloid beta plaques in their brain. In fact, amyloid beta plaques in the brain, are a physical sign of Alzheimer’s effects. Yet these adults did not show signs of Alzheimer’s effects, such as memory loss and cognitive decline.
Incidentally, slow-wave sleep (which is part of deep sleep phase) consolidates your memories. As a result, reduced slow-wave sleep hurts the memory consolidation process.
Especially relevant, amyloid beta proteins accumulate in the brain every day. Also, amyloid beta proteins are thought to be a waste product from the energy used by brain cells to communicate with each other. However, your brain sweeps out the excess amyloid beta proteins every night during slow-wave sleep.
Regrettably, some studies suggest that, interrupted slow-wave sleep causes build up of amyloid beta proteins to form plaque in brain tissue. Incidentally, scientists believe, this sign of Alzheimer’s effects, is also the first stage in the development of Alzheimer’s. Indeed, plaque can build up two decades before symptoms of memory loss and confusion appear.
Meanwhile, a 2015 study in Nature Neuroscience imaged the brains of 26 adults, between the ages of 65 to 81. Also, these adults had not been diagnosed with dementia and did not report any sleep problems. First, PET scans on the adults measured their brain’s amyloid beta levels. Then they were asked to memorize 120 pairs of words and tested on how well they remembered a portion of them.
The adults then slept for eight hours. During this time their brain waves were measured. And these brain waves searched for sleep disruptions, as well as to find out if they woke up during the slow-wave phase. The next morning, as they tried to recall the memorized words, their brains were scanned again.
Over all, adults with the highest amyloid beta levels in their brain had the poorest quality of sleep. Moreover these adults performed worst on the memory test. In fact, some forgot more than half of the words. In conclusion, then, improving the quality of your sleep results in the brain’s lowest amyloid beta levels.
Also, the high amyloid beta levels still remaining in the brain after sleep, likely turns to plaques. Therefore, these high residual amyloid beta levels are another growing sign of Alzheimer’s effects.
Lastly, 119 people aged 60 and over participated in a study to discover how sleep causes Alzheimer’s effects. Therefore, researchers related the participants measured brain waves, amyloid beta and tau levels with sleep. And, researchers found that decreased slow-wave sleep coincided with higher levels of tau in the brain along with a higher tau-to-amyloid ratio in the cerebrospinal fluid. Moreover, total sleep wasn’t a factor. In fact, people with high tau levels were sleeping longer, even taking afternoon naps, but they weren’t getting enough slow-wave sleep.
In the meantime, other studies report that aerobic exercise helps you get better sleep quality. Also, because overweight people tend to have more sleep problems, it’s important to lose weight.
In conclusion, exercising, losing weight, and practicing good sleeping habits helps you improve your sleep. Which in turn protects you from both amyloid beta plaques as well as tau proteins, both of which are growing signs of Alzheimer’s effects. In addition, good sleeping habits, like sleeping 8 hours every day, also protects you from all the other bad consequences.
Regrettably, sleeping less than 6 hours or a disturbed sleep where you were awake off and on during the night, has detrimental effects on your body. Therefore, it’s important for you to take recovery action the following day. However, to make that decision, it is useful for you to be able to recognize your sleep loss symptoms.
First and foremost, your body’s signs are listed below.
Next, your cognitive related sleep loss symptoms are listed below.
Next, your food related sleep loss symptoms are listed below.
Also, your sleep related symptoms are listed below.
And, your mood related sleep loss symptoms are listed below.
Finally, the other signs of sleep loss.
First and foremost, sleep loss increases the risk of getting type 2 diabetes. Most of all, more than a third of Americans routinely suffer from sleep loss because they don’t sleep the recommended 7 to 8 hours.
In addition, the Centers for Disease Control (CDC) in 2017 reported that more than 100 million Americans either have diabetes or are prediabetes. Also, the CDC reports that nearly 1 in 4 Americans with diabetes don’t know they have it. And lastly almost 90 percent of prediabetes Americans aren’t aware of their condition.
When your body causes blood glucose (sugar) levels to rise higher than normal, you have diabetes (or hyperglycemia). Also, type 2 diabetes is the most common form of diabetes.
First and foremost, the pancreas produce the hormone insulin. Also, insulin enables cells in tissues and muscles to absorb glucose from blood in circulation. Most of all, tissues and muscles use the glucose to generate energy.
Regrettably, cells can become resistant to insulin. As a result, the cells are less able to absorb the glucose in the blood. And, this is called insulin resistance. As a consequence, the pancreas make extra insulin.
But, if this continues for a long time, the pancreas aren’t able to make enough insulin to keep your blood glucose levels normal. As a result your blood glucose levels rise. And you have what is called type 2 diabetes.
On the other hand, sometimes the pancreas stop producing enough insulin. And because there isn’t enough insulin, cells can’t absorb enough of the blood glucose. Which also results in blood glucose levels to stay high.
In conclusion, Type 2 diabetes develops, if over time, blood glucose levels continue to stay high, cells continue to stay resistant to insulin, or the pancreas stop producing enough insulin.
Persistent sleep loss affects the circadian rhythm. In fact, disruptions to the circadian clock reduces the effectiveness of insulin and over time contributes to insulin resistance.
Moreover, the latest research indicates that insulin also operates on a daily cycle. And the circadian clock controls this cycle by changing the timing of production and release of insulin by the pancreas. In addition, there are times of the day when cells are more sensitive and less sensitive to insulin.
Sleep loss also appears to affect the health of cells in the pancreas. In fact, sleep loss creates stress in pancreatic cells and also disrupts blood glucose levels.
And, research shows that sleep loss and poor-quality sleep:
First of all, a study of 54,000 adults, reported that those who slept less than 6 hours or more than 9 hours are significantly more likely to develop type 2 diabetes.
In addition, a meta-analysis of 11 studies reported that the risk of type 2 diabetes goes up as sleep loss increases as well as when they sleep become longer than 9 hours. In fact, the risk of getting type 2 diabetes was least with regular 7 to 8 hours of sleep.
Finally, four large studies reported a strong relationship between frequent sleep loss and risk of developing diabetes.
Above all, studies show that those who suffer from frequent sleep loss take up to 40% longer to properly regulate blood sugar after a high-carb meal. As a result, over time, the pancreas are subjected to added stress. And this can lead to type 2 diabetes.
Most of all, if you suffer from frequent sleep loss, you can exercise. In fact, a study reported that combining aerobic workout with resistance training improved glycemic levels in people with type 2 diabetes. Moreover, the study reported that combining aerobic exercise with resistance training had better results that each workout on its own.
Following up on the combination concept, another study looked at the effect on potentially preventing or at least delaying the onset of type 2 diabetes caused by frequent sleep loss episodes. So, the study, in the Journal of Diabetes Investigations, reported that the combination resulted in at least delaying the onset of type 2 diabetes.
Meanwhile, the study involved 10,680 Japanese women with an average age of 57.8 years. Also, these women had a mean BMI of 23.2 kg/m2. And these women participated in an exercise program with 24 minutes of combined aerobic workout and resistance training followed by 6 minutes of stretching.
In addition, the women were grouped into four categories, depending on the number of exercise sessions they attended over a 5 month period.
And, the study reported that women in category 1 had the lowest risk of getting diabetes. Next, women in category 2 also had low risk of getting diabetes. Finally, women in category 3 had about the same risk of getting type 2 diabetes as the women in category 4.
Most noteworthy, researchers found a negative linear relationship between number of sessions and risk of getting type 2 diabetes. Moreover, this negative linear relationship applied to women in all four categories. Which means that the more they worked out, the lower the risk of developing type 2 diabetes.
Furthermore, in each category, researchers found that women with lower BMI had a lower risk of developing type 2 diabetes than women with higher BMI.
Above all, resistance training increased skeletal muscle mass. And, the aerobic workouts used those larger muscle mass to absorb and convert to energy, more blood glucose. As a result, blood glucose levels fell and more fat was burned.
In conclusion, going on an aerobic workout combined with resistance training program is a good way to counteract the downsides from sleep loss. Moreover, the workout program may help make sleep loss less frequent.