A neuropsychologist reveals the hours of sleep needed to prevent dementia or Alzheimer's.

The growing concern over cognitive decline in the adult population has led experts to investigate and reveal the importance of sleep in the prevention of neurodegenerative diseases such as dementia and Alzheimer’s. In this regard, neuropsychologist Matthew Walker, a professor at the University of Oxford, has emphasized that the quality and quantity of sleep starting at age 40 are crucial for brain health, establishing a direct link between hours of rest and the risk of developing cognitive problems in advanced age.

Numerous studies have confirmed that sleeping less than six hours per night significantly increases the risk of developing dementia. A study conducted at the University of California found that deep sleep becomes less efficient starting at age 50, and by age 70, it is practically reduced to zero. This underscores the need to adapt our sleep routines as we age, thus ensuring restorative rest that promotes brain health.

Experts agree that a minimum of seven hours of sleep per day is essential for maintaining optimal cognitive function. Lack of rest not only affects memory and concentration but can also disrupt neural connections, contributing to premature aging of the brain. During sleep, the brain performs vital processes, such as the elimination of toxins, with beta-amyloid protein being the most relevant in the onset of neurodegenerative diseases.

Walker states that quality sleep allows the brain to rid itself of these toxins, which is crucial for preventing cognitive decline. Thus, those who struggle to meet the recommendation of seven to eight hours of sleep face a 30% higher risk of developing dementia as they age. This finding highlights the importance of prioritizing rest in daily life.

To improve sleep quality, experts suggest adopting certain habits, such as having a light dinner and avoiding caffeine and screens before bedtime. Creating a conducive environment for rest, with dim lighting and no noise, is also key to facilitating restorative sleep. Additionally, regulating the sleep schedule by trying to go to bed at the same time each night can help establish a healthy circadian rhythm.

However, it is equally important to note that oversleeping can have negative effects. According to studies, more than nine hours of sleep can increase inflammation in the brain, which is detrimental to long-term cognitive health. Therefore, it is vital to find a balance in the amount of sleep, ensuring it remains within a healthy range.

The accumulation of toxins in the brain during wakefulness underscores the importance of sleep for cognitive health. If adequate rest is not achieved, these substances can damage neurons and contribute to neurological disorders, making sleep quality a determining factor in the prevention of conditions such as Alzheimer’s.

As the population ages, awareness of the relationship between sleep and mental health becomes increasingly crucial. Promoting good sleep habits has the potential to be an effective preventive measure against cognitive decline. Consulting a doctor for persistent sleep issues becomes an essential step in addressing any difficulties that may interrupt restorative rest.

In conclusion, the research by neuropsychologist Matthew Walker and other scientists highlights the importance of paying attention to our sleep routines. Adopting habits that promote quality rest not only impacts our immediate health but could also serve as long-term insurance against cognitive decline and neurodegenerative diseases, thus offering a pathway to a healthier and fuller life in old age.