Good Lifestyle

When we think about aging, it's hard not to worry about the possibility of cognitive decline. Science and researchers are working to better understand dementia—which currently has no cure—and to identify factors that could put certainpeople at risk. Now, a new study has called attention to a nightly practice that could keep your brain healthy. Read on to learn how you can decrease your dementia risk by making this evening adjustment.

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Ongoing research into dementia has helped identify a number of life changes that may actually stave off cognitive decline. Dusting off your French or Mandarin could be a proactive approach, as experts suggest speaking two or more languages could have a positive effect on long-term cognitive health and reduce your risk of Alzheimer's disease—the most common form of dementia. In addition, a 2015 study published in The Journal of Neuroscience suggested that sleeping on your side can help your brain clear itself of waste most efficiently, lowering your risk of both Alzheimer's and Parkinson's disease. However, there is another sleeping habit that could be affecting your cognitive health—and it might have you considering changing your morning alarm.

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A study published April 28 in Nature Aging pinpointed the ideal amount of sleep for middle-aged and older adults—coming in at seven hours. When sleep hours were below or above that number, researchers from both the University of Cambridge in the U.K. and Fudan University in China found that study participants had poorer cognitive performance, affecting memory, processing speed, and the ability to solve problems. According to researchers, the association indicates that sleep duration could be a risk factor for cognitive decline as we age, which is a "hallmark symptom" of both Alzheimer's disease and dementia.

Sadly, getting solid sleep becomes more difficult as we age, characterized by difficulty falling asleep, staying asleep, and decreased quality and quantity of sleep. According to researchers, finding solutions to these sleep challenges is vital for older populations.

"Getting a good night's sleep is important at all stages of life, but particularly as we age," study author Barbara Sahakian, ScD, FMedSci, professor in the Department of Psychiatry at Cambridge, said in a statement (via ScienceDaily). "Finding ways to improve sleep for older people could be crucial to helping them maintain good mental health and wellbeing and avoiding cognitive decline, particularly for patients with psychiatric disorders and dementias."

When we don't get the right amount of sleep, something called slow-wave sleep is disrupted, researchers said. BerdasarkanNature Portfolio, ini adalahthird wave of sleep and is the deepest phase of non-rapid eye movement (NREM) sleep. Experts believe that memory consolidation occurs during this sleep phase, as well as amyloid deposition—the process when amyloid plaque clumps together and forms deposits in the brain, which some researchers think could be the main cause of Alzheimer's disease.AE0FCC31AE342FD3A1346EBB1F342FCB

Investigators noted that their findings are supported by earlier studies, which identified a link between nocturnal sleep duration and Alzheimer's disease risk. In the present study, one of the most significant brain structures involved with sleep inefficiency was the hippocampus. As the hippocampus plays a role in both memory processes and in Alzheimer's disease, researchers cited this finding as being especially important.

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Investigators studied data from 498,277 individuals logged in the U.K. Biobank. Participants between the age of 38 and 73 completed touchscreen questionnaires about their sleep practices and mental health and also completed different cognitive tests.

Selain hubungan dengan kinerja kognitif, para peneliti menemukan bahwa tidur tujuh jam terikat pada kesehatan mental yang lebih baik. Mendapatkan lebih atau kurang dari tujuh jam tidur menyebabkan peserta studi mengalami lebih banyak gejala kecemasan, depresi, dan mania, serta kesejahteraan keseluruhan yang lebih buruk.

Penyelidik mengatakan hubungan antara tidur dan masalah kognitif belum pasti, tetapi karena penelitian sebelumnya telah mengaitkan tidur abnormal dengan perubahan struktur otak pada populasi ini, topik tersebut membutuhkan penelitian tambahan.

"Meskipun kami tidak dapat mengatakan secara meyakinkan bahwa terlalu sedikit atau terlalu banyak tidur menyebabkan masalah kognitif, analisis kami melihat individu dalam periode waktu yang lebih lama tampaknya mendukung ide ini," kata penulis studiJianfeng Feng, seorang profesor di Universitas Fudan, mengatakan dalam sebuah pernyataan. "Tetapi alasan mengapa orang yang lebih tua memiliki tidur yang lebih buruk tampak kompleks, dipengaruhi oleh kombinasi makeup genetik kita dan struktur otak kita."

Penelitian ini juga terbatas, karena hanya membahas jam tidur dan tidak ada unsur kebersihan tidur lainnya. Kolam studi terutama termasuk peserta kulit putih yang melaporkan kebiasaan tidur mereka sendiri, yang berarti mereka tidak diukur secara objektif. Terakhir, para peneliti tidak mempertimbangkan kesehatan secara keseluruhan dan bagaimana hal itu bisa berperan dengan pola tidur individu.

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