Sleep for Memory & Staying Sharp

Memory loss and dementia top the fear list for aging and for good reason: Our mind is where quality of life begins. Alzheimer's Disease and other dementias are increasing. Drug interventions aren't effective.

Here is the good news! The evidence continues to grow for sleeping our way to better memory and less Alzheimer's risk - through direct and indirect pathways!

Your Nightly Brain Shower - Minimizing Alzheimer's Disease Risk

Making New Memories

Connecting Memories Bites for Learning & Creative Problem Solving 

The Direct Benefits

#1 Your Nightly Brain Shower

Every night, our brain gets a good cleaning - if we get enough early Deep Sleep!

Through the recently discovered glymphatic system, spinal fluid enters the brain cells to cleanse our brain of metabolic waste. This includes the infamous beta-amyloid plaques and tau proteins associated with Alzheimer's Disease. The cleaning process kicks into high gear during our early hours of Deep Sleep. 

If we lose our early Deep Sleep, the waste begins to pile up, increasing our Alzheimer's Disease risk. Recent research has discovered that more than usual amyloid and tau proteins are generated in just one night of poor sleep. Because these proteins are stored in areas of the brain that help us sleep, this buildup can lead to a vicious feedback loop: Too little sleep leads to amyloid and tau buildup. Amyloid and tau buildup leads to less sleep. While we cannot say which comes first, a Canadian study published in 2023 reinforces the relationship between deep sleep and Alzheimer's Disease.

THE GOOD NEWS: We don't have to wait for a miracle drug. Just taking charge of when we eat and sleep can make a profound difference.

#2. Making New Memories

Keep your memory going strong with regular, quality sleep - early deep sleep in particular!

Deep Sleep transfers our day's new memories to long-term storage. This allows the brain to free up space in its temporary storage location (the hippocampus) used for new memory capture. If the transfer doesn't happen, we run out of space to capture new memories the next day! Imagine a USB stick that gets so full every day there is no room to store new data.

Sufficient Deep Sleep gives the brain time to transfer the data to the long-term storage drive and make room for new data capture the next day. Miss a day or two of good sleep and you have less room to capture new memories. Keep it up and over time, some of the memories not yet transferred may be overwritten and lost forever.

#3. Connecting Memory Bites for Learning & Creative Problem Solving

First, we solidify and transfer memories to long-term storage. Then we connect them with other memories for learning and creative problem solving.

 Once memories are transferred to long-term storage, REM sleep takes over. REM further etches the memories into our brain, then organizes and integrates these new memories with older memories and experiences. 

Have you ever experienced that late-night inability to solve a problem, only to have the "aha" moment the next morning? REM sleep helps make those connections we might never see with our conscious waking mind. Watch out for Stealth Saboteurs like evening alcohol.

The Good News: With sufficient, regular quality sleep we can run the full program, keep on learning, and keep having those creative insights!

The Indirect Benefits - 'Type 3 Diabetes' (Alzheimer's Disease)

Sleep role in how our brain makes choices triggers many indirect benefits - notably the habits to maintain good metabolic health and avoid insulin dysregulation.

Good metabolic health and insulin regulation are important for memory and cognition hence Alzheimer's Disease sometimes being called 'Type 3 Diabetes'. The implication with respect to sleep?

• Any choice you make for mitigating diabetes risks will also be good for reducing Alzheimer's Disease risk.

• Better sleep enables better choices.

Learn more in the posts "Why Sleep Matters" and "Sleep: Who's In Charge?"

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Final Word

The latest evidence shows we can reduce our risk of memory, cognition, and learning challenges through sleep - both directly and indirectly.

It's never too early or too late to start. However, the earlier we start, the lower our risks.

For JC notes, habit planners, and links to the experts for more detail, explore our Sleep Portal.

Wishing you all the best,

Janice