Aging Well Podcast
The "Aging Well Podcast" is about, well...aging. It's for people of all ages who are interested in aging successfully. The topics include the Spiritual, Physical, Intellectual, Emotional, and Social dimensions of wellness as they relate to living as well and as long as possible, as well as the financial, legal, and housing questions that everyone has about aging well. Do you have a question you want answered or topic you want discussed on the "Aging Well Podcast"? Send us an email to agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode at following link: Record a message
Aging Well Podcast
Episode 207 Alzheimer’s, Sleep, and Aging Well
In this episode of the Aging Well podcast, we explore the crucial role that sleep and circadian rhythms play in maintaining cognitive health, particularly in relation to Alzheimer's disease, dementia, and age-related cognitive decline. We discuss the importance of sleep hygiene, the impact of sleep quality on brain health, and how disruptions in circadian rhythms can accelerate neurodegenerative diseases. The conversation also touches on sleep architecture, mechanisms linking sleep disruptions to neurodegeneration, and practical strategies to improve sleep and circadian alignment. Additionally, we review the benefits and drawbacks of sleep aids and the importance of personalized approaches to optimizing sleep for healthy aging.
Alzheimer's Amyloid Tied to Circadian Disruption Earlier in Life
Clinical Challenges: Alzheimer's and Sleep May Share Bidirectional Links
Association of Sleep Duration in Middle and Old Age with Incidence of Dementia
Daytime Napping and Alzheimer’s Dementia: A Potential Bidirectional Relationship
Sleep, 24-hr Activity Rythyms, and Subsequent Amyloid-b Pathology
Subcortical Neuronal Correlates of Sleep in Neurodegenerative Diseases
Other links:
NBI Health
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Sleep and circadian rhythms play crucial roles in maintaining cognitive health, and disruptions in these processes are increasingly recognized as important factors in the development of Alzheimer's disease, dementia, and age related cognitive decline. In this episode, we discuss how these disruptions are tied to these conditions and to aging well.
squadcaster-h4j2_2_11-16-2024_091128:We talk about the importance of sleep hygiene often on this Aging Well podcast, and I thought this might be a good topic for today's episode.
jeff_2_11-16-2024_091127:I think that is a great topic. we will leave the links to the MedPage Today articles and other associated research in the episode description.
squadcaster-h4j2_2_11-16-2024_091128:Most people associate Alzheimer's disease, but what distinguishes it from other forms of dementia?
jeff_2_11-16-2024_091127:Well, Alzheimer's disease is characterized by the accumulation of amyloid beta and tau proteins as well as neural inflammation in the brain. amyloid beta is the protein that forms plaques in Alzheimer's disease. Tau proteins form tangles in the brains of people with Alzheimer's disease. And of course we know that neural inflammation is a contributing factor to, most neurological diseases.
squadcaster-h4j2_2_11-16-2024_091128:I know we're huge advocates for sleep hygiene and making it a priority. What role does sleep, or lack thereof, play in the risk of neurodegenerative diseases like Alzheimer's?
jeff_2_11-16-2024_091127:sleep helps to clear out those harmful proteins like the amyloid beta. that clears those out of the brain. And good sleep supports overall brain health and helps, memory and learning functions. Chronic sleep deprivation can lead to neural inflammation.
squadcaster-h4j2_2_11-16-2024_091128:studies have shown that poor sleep quality and sleep disorders such as sleep apnea have increased the risk of developing Alzheimer's disease. So is the circadian rhythm?
jeff_2_11-16-2024_091127:circadian rhythm is the natural internal process that regulates our sleep wake cycle. And repeats at roughly every 24 hours. It is influenced by environmental clues like light and temperature. And it helps to control various physiological functions, including hormone release, body temperature, and digestion.
squadcaster-h4j2_2_11-16-2024_091128:That sounds like why we, stress the importance of sleep hygiene. Why is circadian so important for people?
jeff_2_11-16-2024_091127:Well, first, let's remind the listener that sleep hygiene refers to the practices and habits that promote good sleep quality, such as maintaining regular sleep schedules, creating restful environments, and avoiding stimulants before bedtime. Circadian rhythm is important for aging well because it helps to regulate sleep patterns and overall health. maintaining a consistent circadian rhythm can improve sleep quality, cognitive function, and physical health, which are, all crucial to healthy aging.
squadcaster-h4j2_2_11-16-2024_091128:so Sarcadian Rhythm regulates the sleep wake cycle, and it's often disrupted in Alzheimer's patients. It's like a chicken before the egg scenario.
jeff_2_11-16-2024_091127:I can't answer that with certainty. we do know that this misalignment can exacerbate symptoms and accelerate disease progression. it's also likely that poor sleep hygiene also contributes to the onset of disease. So circadian disruption can affect the expression of genes involved in amyloid beta clearance and other metabolic processes that are critical for brain health.
squadcaster-h4j2_2_11-16-2024_091128:We keep coming back to epigenetics.
jeff_2_11-16-2024_091127:I think the science is just beginning to scratch the surface in understanding how lifestyle and behavior impacts our genes.
squadcaster-h4j2_2_11-16-2024_091128:what behaviors can we affect to reduce the risk of Alzheimer's disease?
jeff_2_11-16-2024_091127:Well, besides maintaining good sleep hygiene, we can get outside more. Expose ourselves to natural light. That can help to regulate circadian rhythms. Alzheimer's patients often have reduced light exposure, worsening that circadian misalignment and sleep disturbances.
squadcaster-h4j2_2_11-16-2024_091128:we can't emphasize enough the importance of sleep.
jeff_2_11-16-2024_091127:poor sleep quality and duration are associated with increased risks of developing dementia. Sleep disturbances can impair memory consolidation and cognitive function, accelerating cognitive decline.
squadcaster-h4j2_2_11-16-2024_091128:Sleep disorders can lead to behaviors and mood disturbances, which are common in dementia patients, including increased agitation, depression, and anxiety. complicating the management of dementia.
jeff_2_11-16-2024_091127:Sleep disorders have a pronounced effect on the progression of Alzheimer's disease, but we want to mitigate these risks.
squadcaster-h4j2_2_11-16-2024_091128:how does aging impact our sleep patterns?
jeff_2_11-16-2024_091127:I think youth can as well. there's a lot to be said for developing healthy sleep patterns when we're younger.
squadcaster-h4j2_2_11-16-2024_091128:that's why it's really important to get set up on a bedtime. Wouldn't you agree with that? What is sleep architecture?
jeff_2_11-16-2024_091127:Sleep architecture refers to the structure and pattern of sleep cycles throughout the night. Including the progression through the different stages of sleep. these stages include light sleep, which are stages one and two. Deep sleep, which is stage three, also known as slow wave sleep. And rapid eye movement, or REM sleep. Each stage plays a distinct role in physical and mental restoration. a healthy sleep architecture is essential for restorative sleep and overall well being.
squadcaster-h4j2_2_11-16-2024_091128:how does sleep architecture change as we age?
jeff_2_11-16-2024_091127:Aging naturally leads to changes in sleep architecture, such as reduced deep sleep, and increased awakenings. These changes can impact cognitive function and increase the risk of cognitive decline.
squadcaster-h4j2_2_11-16-2024_091128:Now, older adults are more likely to suffer from sleep disorders, such as insomnia and sleep apnea, can impair cognitive function and increase the risk of dementia.
jeff_2_11-16-2024_091127:deep restorative sleep is crucial for memory consolidation and brain health. As deep sleep decreases with age, the brain's ability to consolidate memories and clear metabolic waste diminishes, contributing to cognitive decline.
squadcaster-h4j2_2_11-16-2024_091128:Have they identified mechanisms linking sleep or circadian disruptions to Neurodegeneration?
jeff_2_11-16-2024_091127:Well, one possible link is the. Glymphatic system. The glymphatic system is what clears waste products from the brain and it's more active during sleep. So disruption of sleep is going to impair the system, leading to the accumulation of toxic proteins like amyloid beta and TALs in the brain. Sleep helps to maintain synaptic homeostasis, balancing the strengthening and the weakening of synapses. Disruptive sleep can impair synaptic plasticity, affecting learning and memory. Then there are the hormones like melatonin, which can regulate sleep and have neuroprotective effects. Circadian disruption can lead to decreased melatonin levels, reducing its protective effects on the brain.
squadcaster-h4j2_2_11-16-2024_091128:So, maintaining good sleep hygiene and regular circadian rhythm is vital for cognitive health. What are some strategies that the listeners can apply to improve sleep and align their circadian rhythm?
jeff_2_11-16-2024_091127:Such strategies include exposure to natural light. Consistent sleep schedule, bedtimes, establishing a bedtime early in life. The treatment of sleep disorders. these can all have benefits in terms of preventing or delaying the onset of Alzheimer's disease, dementia, and age related cognitive decline.
squadcaster-h4j2_2_11-16-2024_091128:What about sleep aids?
jeff_2_11-16-2024_091127:the Kleonskis discussed some of the risks in episode 120, pharmaceutical sleep aids, while effective for short term relief of insomnia. do come with several risks. They can lead to dependency and tolerance, where increasing doses are required to achieve the same effect. sudden discontinuation can cause withdrawal symptoms. long term use can impair cognitive function, memory, and coordination, increasing the risk of accidents and falls, particularly with older individuals. and additionally, some sleep aids can cause next day drowsiness, dizziness, and complex sleep behaviors, such as sleepwalking or driving while not fully awake. there's also the potential interactions with other medications. And underlying health conditions that can exacerbate the side effects or lead to adverse reactions. some of these interactions can lead to an increased risk of dementia. I recommend to the listeners and viewers to have a conversation with their pharmacist about the drugs that they are prescribed.
squadcaster-h4j2_2_11-16-2024_091128:Do you take anything for sleep?
jeff_2_11-16-2024_091127:I do, I mean, sleep has been something that I've been trying to regulate a lot more lately. And actually having some difficulties in getting good quality restorative sleep. After my interview with Dr. Neustadt, I started taking his sleep relief formula. it's time released and has improved my sleep quality. at least the duration of my sleep and my ability to fall asleep and stay asleep much more of the night.
squadcaster-h4j2_2_11-16-2024_091128:I think it's important that we should note that we are not currently sponsored by Dr. Newstat or his company NBI Health.
jeff_2_11-16-2024_091127:we're not sponsored by any company. when we talk about products on this show, particularly, sleep products today. We are not sponsored We will try things out if something works, I want people to know about it. If it doesn't same thing. We want to make sure that we are giving a good balanced presentation of what we're doing. information and what is out there. And also when it's important to understand to that something that might work for me or work for you might not work for somebody else and vice versa. If it doesn't work for me, it may work for other people. So it's important to try out Things and see if they work for us
squadcaster-h4j2_2_11-16-2024_091128:Be your own guinea pig, as we like to say on the Aging Will podcast.
jeff_2_11-16-2024_091127:yeah, we've never said that before
squadcaster-h4j2_2_11-16-2024_091128:Okay, back to the conversation. So how much sleep do we need to age well?
jeff_2_11-16-2024_091127:the amount of sleep and the quality of sleep Needed for healthy aging will vary between individuals, but general guidelines can ensure optimal cognitive function and overall health. about seven to eight hours of sleep per night is recommended for adults.
squadcaster-h4j2_2_11-16-2024_091128:what about deep sleep and REM sleep?
jeff_2_11-16-2024_091127:deep sleep, known as slow wave sleep is crucial for physical restoration, immune function and memory consolidation. as people age, the proportion of deep sleep typically decreases, but maintaining as much deep sleep as possible is beneficial.
squadcaster-h4j2_2_11-16-2024_091128:what's considered optimal?
jeff_2_11-16-2024_091127:Optimal slow waver deep sleep is around 15 20 percent of total sleep time, for like an 8 hour sleep period, that's going to equate to about 6 hours of deep sleep.
squadcaster-h4j2_2_11-16-2024_091128:REM sleep
jeff_2_11-16-2024_091127:REM sleep, or rapid eye movement sleep, is essential for cognitive functions, emotional regulation, and memory processing. REM sleep tends to remain relatively stable as we age. Optimal is around 20 to 25 percent of total sleep time. for an eight hour sleep period, this equates to about an hour and a half to two hours of REM sleep.
squadcaster-h4j2_2_11-16-2024_091128:say we have a listener that's really interested and they want to track it how do you track these?
jeff_2_11-16-2024_091127:I track it using, a Garmin watch. Garmin Watch was gifted to me on Father's Day after our interview with Dr. Farrow in episode 146. There's the Aura Watch. There's numerous companies, even your Apple Watches that have some sleep tracking The reason I went with the Garmin Watch, again, not sponsored by Garmin. They didn't buy me my Garmin Watch, but Dr. Farrow recommended it. Garmin in his opinion has the best algorithm for tracking sleep patterns and giving better measurements in terms of your heart rate variability and some of those factors that we might want to track. And so I use that particular watch. Do you track it all?
squadcaster-h4j2_2_11-16-2024_091128:I do not track at all.
jeff_2_11-16-2024_091127:Yeah.
squadcaster-h4j2_2_11-16-2024_091128:I wish I did. I just don't have the technology yet there's technologies out there. I just can't justify one at this point.
jeff_2_11-16-2024_091127:When your brain health is at risk, how can you not justify?
squadcaster-h4j2_2_11-16-2024_091128:I actually took the clean on skis advice from the last time we interviewed them and I got a new CPAP. So testing that out and it's getting a little better
jeff_2_11-16-2024_091127:That's awesome.
squadcaster-h4j2_2_11-16-2024_091128:do you have any tips for enhancing deep sleep and REM sleep?
jeff_2_11-16-2024_091127:one is to go to bed. and wake at the same time every day, even on the weekends. you want to keep your bedroom dark, quiet and cool. you might consider using earplugs and eye mask or white noise machines if that's needed to kind of block out some of the other extraneous noises. you want to avoid caffeine, and other stimulants. especially in the afternoon and evening, limit exposure to screen. So your phone, your computer, your TV, at least an hour before bedtime, blue light can interfere with melatonin production and disrupt sleep. Regular physical activity can improve sleep quality, but avoid vigorous exercise close to bedtime. practice relaxation techniques, such as deep breathing, meditation, or yoga to reduce stress and improve sleep quality. eating large meals or consuming alcohol close to bedtime can disrupt sleep patterns. alcohol makes me sleep. It might get you to sleep, but it's going to disrupt that overall quality of sleep that we're talking about. And for those that are struggling with sleep disorders, Consulting a health care professional about potential treatments, including cognitive behavioral therapy for insomnia or medications can be beneficial. I would recommend monitoring your sleep, you know, again, getting a Garmin watch. You're a. ring or any of those other instruments that are out there I'm still trying to zero in on what's working for me and what's affecting my sleep and not affecting my sleep. I haven't quite figured all that out yet. I know that eating later at night is having some effects. I'm having, some challenges with certain foods that I might eat I think stress could be another issue, The more I have on my mind going into bed, even if I try and practice some of these sleep hygiene practices, I don't zero in on getting really good sleep.
squadcaster-h4j2_2_11-16-2024_091128:Why do you think that is?
jeff_2_11-16-2024_091127:Well, I think your brain just starts spinning with the things that are going on in the world, And you're processing things instead of your brain trying to relax and restore itself. It's thinking through and processing, a variety of different things. so the more we can calm ourselves prior to going to bed, the better. the more we can, practice things like journaling or having a little bit of meditation or prayer or, self reflection at the end of the day can be beneficial, blocking out as much light as possible, not getting on that computer the last minutes before bed. don't check emails right before bed. Don't watch a YouTube video or television. we try and stop watching television at least a half hour to an hour before my bedtime. My bedtime being about nine o'clock. I've been taking the Sleep relief from NBI, usually about 45 minutes to an hour before bed, and that has a pretty good effect of getting me drowsy to where it's like, yeah, I gotta go to bed now. And what I like about that particular product is it has melatonin to get you to sleep, but it has other products that are time released that help to sustain that sleep a little bit more effectively. And so, I've, in the past, tended to get up, Maybe five, six or more times at night. Now I'm down to on most good nights, about two times a night and that's been helpful. I've been taking, magnesium a little bit more. I'm not finding that that's having a dramatic effect on my sleep. And so I'm curious how that's going to play into my sleep hygiene. I definitely don't drink coffee before bed, although I've had no problem with coffee keeping me up. But I haven't really experimented with what does that do for my deep sleep and my REM sleep. I think that can have a little bit more of an issue. I've started drinking a little bit of chamomile tea at night. generally right before bedtime. That seems to help as well. But I think the biggest thing for me is just really regulating that screen time, getting into the dark room as soon as possible prior to my bedtime, and then just having some relaxation. Before, you know, just time to go to bed.
squadcaster-h4j2_2_11-16-2024_091128:it's interesting that you bring up the magnesium thing and I too have been taking magnesium, at nighttime recently. In the past, I was taking magnesium at night and, we were gifted some magnesium to try out I was taking the nighttime stuff and I Would wake up the next morning and I felt like I didn't get a good night's sleep So, I don't know. I had a weird idea I know certain people take NyQuil and it actually has the opposite effect and it gets them more hyperactive, more energy throughout the day instead of groggy. So I'm going to try and take the magnesium first thing in the morning. And my energy levels are higher in the morning, which is interesting because the magnesium supplement is designed to be taken at sleep. And there's a lot of literature out there to show that it helps with sleep. But for me, I take it in the morning and I feel So much better. try that out. See if that helps throughout the day. Also, I feel like I'm pretty blessed where I, can drink a lot of caffeine and it really doesn't have that much effect on me as far as my sleep. when I was younger, I had the hardest time. When I put my head on the pillow, my mind would race exactly what you would talk about. I would go over everything that I had to do the next day or what took place that day. And it would keep me up at night. now I've developed this skill where I put my head on the pillow and nothing goes on and I can fall asleep really fast. Like really, really fast. It's awesome.
jeff_2_11-16-2024_091127:I've seen those times when nothing's going on in your brain,
squadcaster-h4j2_2_11-16-2024_091128:well, you know, there's a lot going on. Maybe I just zoned out and I'm thinking of something else.
Jeff:Yeah. And so with the magnesium piece, for the listeners and viewers, pay attention to upcoming episodes. it's in episode 214 where we have Patrick Sullivan Jr on to talk about magnesium and its effects in nighttime cramping. we're recording this episode after we've already, Processed and produced that episode, and so it's going to be a little bit later. we have been trying those products as well. I do like the, the MagSooth right before bed. There's just something of the product. It, it is relaxing. so for me, I think the disruption of my restorative sleep and sometimes it's not necessarily the. Deep sleep in the REM sleep because those numbers will change. there are times when seven hours is pretty much a good night's sleep for me if I get seven hours and I might have an hour and a half of deep sleep and an hour and 45 minutes or more of REM sleep, but it's still waking up and my garments telling me I had long but not restorative sleep. And so I think some of what's going on there is inflammation. I've had some shoulder issues and that discomfort. Is probably disrupting my sleep more than any need for magnesium, melatonin or anything else I think trying to also create an environment that's going to be as comfortable. As possible and avoiding any pain, sleeping in a way where you're not laying on a shoulder that's hurting or, if you have back issues what can you do? Maybe a heating pad to help deal with some of that pain can be beneficial. the key, I think what we're really talking about here is we talk about trying to get the best sleep and having good sleep hygiene Do the things that make you the most relaxed going into sleep and allow you to sleep for the longest period of time consistently and have restorative sleep. if that sleep is not restorative, look at the things you're doing surrounding sleep that you can change to improve sleep quality.
squadcaster-h4j2_2_11-16-2024_091128:Okay. Let's wrap things up. Remember to aim for seven to eight hours of sleep per night with a focus on maximizing the quality of deep sleep and REM sleep by following good sleep hygiene practices and making lifestyle adjustments. You can ensure that you get the restorative sleep necessary for maintaining cognitive function and overall health as you Well,
Thank you for listening. I hope you benefited from today's podcast. Until next time, keep aging well.
