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Tag Archives: insomnia

May 30, 2026 · 5:36 pm

New study suggests sleep helps clear brain waste, may reduce dementia risk

One aspect of my health that I’m immensely grateful for is that I’m able to fall asleep easily and consistently get a good night’s sleep. I’ve watched other people, including my mother, struggle with insomnia and how much of an impact it can have on overall well-being. If you or someone you’ve lived with has insomnia, you understand about the nightly anxiety, the restless tossing and turning, the exhaustion that comes with sleep deprivation, and the side effects of sleep medication.

It turns out that sleep quality may play a role in dementia risk. I’ve written about past studies that explored sleep and cognitive health, so this isn’t a new concept. A new study published in Science goes a step further to explore the activities that take place in the brain during sleep and the impact those activities may have on dementia risk.

In essence, during deep sleep, the brain performs housekeeping tasks that helps clear the brain of waste products. Disrupted sleep leads to less clearance of these neurotoxins such as amyloid-beta and tau, which in turn can increase inflammation and degeneration. These proteins are thought to have a connection to Alzheimer’s disease risk, though no definitive link has been established. (Some people with normal cognitive functioning have been identified as having high levels of amyloid-beta and tau in the brain.)

The study’s author also found that “heart-rate variability may be a biomarker of sleep-related brain health.” If further research supports this theory, it would be a simple tool to help identify those with poor sleep quality who may be a greater risk of dementia. If you wear a health tracker, your HRV data may already be collected. My Oura ring captures that information nightly.

They say as you get older you need less sleep; so far I still need about 7 hours to function normally. I used to sleep longer on the weekends but now I don’t, maybe 30 minutes longer if the pets will allow. Working remotely full-time definitely helps, as I’m able to awake naturally without an alarm clock.

According to the study’s author, “Regular sleep schedules, sufficient sleep duration, physical activity, minimizing stress, and avoiding stimulants or bright light exposure late in the evening” is recommended to support healthy sleep.

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New sleep study focuses on REM phase onset and Alzheimer’s link

You don’t have to be a medical professional to know that getting a good night’s sleep is important for overall health and wellbeing. A new study, following up on findings from previous studies, finds evidence of a potential link between a particular phase of sleep and Alzheimer’s.

The study, published in the Alzheimer’s Association Alzheimer’s & Dementia Journal found a potential link between Alzheimer’s and a delay in the onset of the rapid eye movement (REM) phase of sleep. The study was small (128 people) and was conducted in a sleep clinic, which could have impacted sleep quality. Still, the findings were notable due to its focus on REM sleep. According to HealthDay, researchers focused on this key phase of the sleep cycle because its during this period that the brain processed memories.

Half the patients in the study had been diagnosed with Alzheimer’s, and another third had mild cognitive impairment (MCI), while the average age of the study participants was 70.

Two groups were created for the study: those who entered the REM sleep phase earlier (less than 98 minutes after falling asleep), or later than average (more than 193 minutes after falling asleep.) The study found that those with Alzheimer’s were more likely to experience delayed REM sleep. This group also had higher levels of amyloid and tau, toxic brain proteins long associated with Alzheimer’s disease., and lower levels of healthy brain proteins than those with an earlier onset REM sleep phase.

I’m fortunate to never have suffered from insomnia, but I’ve seen the negative impact that being unable to get a good night’s sleep has on the lives of others. My mother had chronic insomnia, though she never developed dementia. My father didn’t suffer from insomnia but he had a sleep cycle that was outside the norm. He worked the swing shift most of his work career, so he wouldn’t get home until very late at night, and then stay up until the early morning hours to wind down. My father also suffered from periodic nightmares. Decades later, my father began having disturbing dreams whose effects lingered long after waking, which coincided with his earliest symptoms of dementia.

As insomnia has seemingly become more common in our society, there’s a lot of resources out there for those who are sleep deprived and looking for better quality sleep. Sleep hygiene has become a popular concept in recent years, which can include everything from diet to bedroom setup. Natural supplements like melatonin may help some, while OTC and prescription medication may be necessary for stubborn cases but come with a host of side effects. Non-medication options include meditation and things like the Calm app’s “sleep stories.” (Check with your health care insurer as some offer complimentary Calm subscriptions.)

While researchers haven’t been able to determine whether insomnia is a risk factor and/or an early sign of Alzheimer’s, good sleep comes with a host of health benefits beyond cognitive function. That’s something worth sleeping on.

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