Sleep problems ‘may increase risk of dementia’

Senior care experts recommend that people maintain a regular sleep schedule as we head into the summer months to minimize the risk of developing dementia. Lee Cartwright, who runs Mobility Solutions Direct, warned that the longer daylight hours typical of this season could disrupt our bodies’ circadian rhythms.

He also pointed out that it could lead to a decrease in melatonin production, which in turn can lead to irregular sleep patterns – something that can be harmful to our health. A study published in Neurology, a medical journal, found that people with inconsistent sleep patterns have an increased risk of not only dementia, but also depression and cardiovascular disease.

Why poor sleep can increase the risk of dementia

Lee explained: “As the days get longer in the summer, many people will enjoy the extended daylight hours and warmer temperatures. However, it is estimated that extended light in the evening can shift our circadian rhythm about two hours later in the day.

“Additionally, longer daylight hours can delay the production of melatonin, the sleep-inducing hormone, making it harder to fall asleep at your usual time. This often results in later bedtimes and irregular sleep patterns.

“Warmer summer temperatures can also affect sleep quality. Hot nights can make sleep uncomfortable, causing us to wake up frequently. This combination can greatly disrupt normal sleep routines.

“But having an irregular sleep pattern can reduce our cognitive function, which has been shown to increase the risk of dementia because sleep helps keep the brain free of toxins that can otherwise affect our mental and physical health. Given the potential impact of irregular summer sleep can have, it is essential to prioritize sleep.”

Tips for better sleep in the warmer months

Keep your bedroom cool: Lee advised: “During the day, keep the drapes or blinds drawn to block the sun. Close windows on the sun-facing side of your home to prevent hot air from entering. Before you go to bed, open all the windows, but keep the curtains closed to allow a breeze to flow without bringing light to keep you up.”

Stick to your routine: “Longer days and warmer weather will tempt you to stay up longer, but it’s important not to. Such changes can interfere with your sleep. Stick to your usual bedtime and routines and continue with your normal bedtime activities to maintain sleep hygiene. “

Avoid sleep: “Warm weather forces our bodies to use more energy to maintain a stable temperature, while longer days will disrupt our circadian rhythms, leaving us feeling sluggish during the day. However, if sleep is interrupted at night, it is best to avoid daytime sleep. warm weather, that sleepy feeling is valuable, so try to reserve it for your night’s rest.”

Use thin sheets: “Use lighter bedding, but keep comforters nearby. Thin cotton sheets are great for absorbing sweat. No matter how warm your bedroom is, your body temperature will naturally drop during the night, which is why you may wake up feeling cold.”

Take a cold shower: “Taking a cold shower before bed can improve sleep quality. A cold shower helps lower your body temperature, which promotes relaxation and helps you fall asleep faster. Alternatively, you can even chill socks in the fridge and wear them before bed. feet can help lower overall body and skin temperature, resulting in better sleep.”

Stay hydrated: “Make sure you stay hydrated by drinking cold water throughout the day. However, do not drink excessive amounts of water right before bed. While you won’t want to wake up thirsty, drinking too much water before bed can lead to frequent bathroom breaks. , disrupting the sleep cycle.”

Limit your alcohol: “Limit the amount of alcohol you drink, especially in hot weather when people tend to drink more. While alcohol may help you fall asleep initially, it tends to disrupt sleep later, leading to early morning awakenings and poorer overall sleep quality.”