Daytime sleepiness is a prevalent concern among older adults, and is often dismissed as a natural consequence of growing old.
However, recent studies show that there's a possible link between daytime sleepiness and an increased risk of cognitive decline, particularly a pre-dementia condition called Motoric Cognitive Risk Syndrome (MCRS).
This article expounds on the relationship between daytime sleepiness and MCRS, its implications for dementia risk, and possible ways of addressing sleep disturbances in older adults.
Daytime Sleepiness As a Red Flag for Cognitive Decline
A recent study carried out by the official journal of the American Academy of Neurology, examined the connection between sleep disruptions and MCRS in a group of 445 participants, averaging 76 years old. The study identified an association between daytime sleepiness, reduced enthusiasm for daily activities, and also an increased likelihood of developing MCRS.
The study revealed that 35.5% of participants experiencing excessive daytime sleepiness and a lack of enthusiasm, stemming from sleep issues, progressed to develop MCRS. In contrast, only 6.7% of those without such sleep-related problems exhibited MCRS development. After considering other influencing factors, researchers determined that individuals facing daytime sleepiness and low enthusiasm faced a risk over three times higher for developing MCRS than their counterparts without these sleeping patterns.
Daytime sleepiness and reduced enthusiasm can be signs of underlying sleep disturbances, like sleep apnea or chronic insomnia. These conditions, if left untreated, can have enduring consequences for cognitive well-being, even in individuals in their middle years.
The Urgency of Early Intervention and Preventive Measures
While the study did not definitively confirm a cause-and-effect relationship, the association shows the need for increased awareness and early intervention. Addressing sleep disturbances in middle age, characterized by symptoms such as daytime sleepiness, fragmented sleep patterns, or undiagnosed sleep apnea, may be important in mitigating the risk of future cognitive decline.
How to Improve Sleep Quality
Experts recommend several steps for middle-aged individuals to improve sleep quality and safeguard cognitive health:
1. Prioritize Sleep Hygiene
Establish a consistent sleep schedule, create a restful sleep environment, and limit screen time before bed.
2. Manage Stress
Incorporate mindfulness techniques, yoga, or cognitive behavioral therapy to effectively manage stress levels.
3. Engage in Regular Physical Activity
Aim for at least 150 minutes of moderate-intensity exercise, such as brisk walking, swimming, or yoga, each week. Incorporate strength training to maintain muscle mass and bolster sleep quality.
4. Seek Prompt treatment for Sleep Disorders
Early intervention for conditions like sleep apnea or chronic insomnia is essential in mitigating long-term cognitive risks.
For older adults, achieving 7-8 hours of sleep per night is recommended. It is important to recognize that the quality of sleep is just as important as the quantity.
Key Takeaway
Daytime sleepiness can serve as an early indicator of cognitive decline, particularly with Motoric Cognitive Risk Syndrome (MCRS) which is a pre-dementia condition, regardless of age.
Hence, early intervention and preventive activities should be carried out dutifully to reduce the risk of cognitive decline and delay or prevent the onset of dementia.