Recent studies have shown that the evolution of lifestyles and technologies adversely affects sleep, with researchers finding a strong relationship between sleep disturbances, disability, and the onset of dementia over time. Irregular sleep patterns are one of the bad habits highlighted in a new study published in the Digital Medicine Journal (NPJ), which states that individuals with varying wake-up times from day to day may end up with mood swings, similar to those who stayed up too late the previous night.
The study utilized data from direct measurements of sleep and mood from over 2,100 early-career doctors and trainees subjected to long hours and irregular work schedules over a year. The outcome indicated that those who exhibited variable sleep schedules were more likely to achieve higher scores in depression symptom questionnaires and reported lower daily mood assessments.
Another study conducted by researchers at Brigham Hospital, led by Rebecca Robbins, analyzed elderly participants and found that the risk of dementia doubled for those who reported getting less than 5 hours of sleep a night compared to those who slept 7 to 8 hours. The researchers identified a strong connection between sleep disturbances and disability, as well as the onset of dementia over time. Continuous oversleeping of 30 minutes or more was associated with a 45 percent increased risk of developing dementia. Additionally, difficulties in staying awake, taking naps, reporting poor sleep quality, and getting 5 hours or less of sleep each night were also linked to an increased risk of mortality.
What Happens in Your Brain While You Sleep? A study from Boston University described the mechanism related to the electrical activity of the brain during deep sleep, where neurons activate and deactivate in slow waves. When the neurons are silent, blood nourishes the brain, followed by cerebrospinal fluid in rhythmic pulsing waves. This innovative system helps eliminate cellular waste produced by brain activity, particularly toxins responsible for neurodegenerative diseases like Alzheimer's. Recently, American neuroscientists discovered molecular mechanisms that highlight the nightly reorganization of neural connections; sleep may break a type of "neural lock," allowing the necessary displacement of important long-term memories while eliminating unnecessary links.
According to researchers from York University in the UK, memory consolidation involves exchanging information between the hippocampus and the cortex, and the nightly exchange between these two structures is also essential for controlling the retrieval of painful, unwanted memories, which can affect mood and emotional interactions and are associated with mental health disorders and their severity, including risks of suicidal thoughts or behaviors.
How to Sleep Well? A common cause of sleep problems is a lack of "sleep hygiene." Therefore, sleep hygiene should be enhanced through the cultivation of good habits and bedroom settings that foster good sleep. Among the steps that can be taken for good sleep are:
- Aligning with the body's natural sleep cycle by organizing sleep hours and maintaining a consistent sleep schedule.
- Dimming the lights and removing electronic devices for an hour or more before bedtime.
- Engaging in physical exercise throughout the day, as those who engage in regular physical activity tend to sleep better than others.
- Paying attention to the quality of food and drink by avoiding excessive caffeine, alcohol, or heavy meals late at night.
- Finding ways to calm down with relaxation techniques before sleep.
- Improving the sleep environment in a quiet, dark, and relatively cool room.
- Seeking cognitive behavioral therapy, which has proven effective in eliminating insomnia.
