There are many causes of sleep disturbance. Find and treat the root cause
“Sleeping pills do not cure the cause… Effect is temporary.”
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Recently, as Korea is an aging society, the prevalence of dementia is increasing. In particular, the shorter the sleep time due to sleep disturbance, the greater the risk of cognitive decline as dementia-causing proteins are deposited in the brain.
Sleep plays a role in conserving energy, restoring the body, consolidating memories into long-term memories, and maintaining various functions for life activities in the body.
When performing various activities during the day in daily life, the memory is registered as short-term memory in the hippocampus of the brain and temporarily stored. will play an important role.
As such, sleep disturbance can be a cause of dementia, so it is most important to develop a healthy sleep habit.
According to the medical community on the 17th, it is important to find the cause and treat it because the causes of sleep disorders vary from simple insomnia to sleep apnea and restless legs syndrome.
Professor Han Su-hyeon of the Department of Neurology at Chung-Ang University Hospital said, “When Alzheimer’s disease occurs, various abnormal proteins accumulate in the brain. A good night’s sleep is of utmost importance, as silver plays a role in cleaning up protein and waste during deep sleep.”
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In fact, several epidemiological studies have revealed that there is a difference in cognitive function between the sleeper group and the sleepless group.
According to a study in an international academic journal related to Alzheimer’s disease in elderly women aged 70 to 81 years, those who slept less than 5 hours had lower cognitive functions, including memory and attention, than those who slept for less than 7 hours. Cognitive function scores were generally lower even when there were insomnia symptoms, such as difficulty falling asleep, maintaining sleep, or having regular sleep.
In addition, according to the International Journal of Sleep Medicine, a study conducted on elderly people aged 65 years and older with normal cognitive function also showed that cognitive function deteriorated following 10 years if the sleep time was less than 6.5 hours. A study conducted by the International Psychological Association on school-age children aged 5 to 12 also found that short sleep duration had an effect on cognitive function and performance.
In fact, there is also a study that confirmed that the deposition of amyloid protein increases as a result of brain positron tomography (PET-CT) when sleeping for less than 6 hours.
As such, sleep disturbance can be a cause of dementia, so it is most important to develop a healthy sleep habit.
Professor Han said, “The causes of sleep disorders are diverse, from simple insomnia to obstructive sleep apnea, restless legs syndrome, periodic limb movement disorder, circadian sleep disorder, and REM sleep behavior disorder. It is good to not only live, but also to be exposed to a lot of sunlight during the day, and to relax the body and stop thinking through deep breathing before going to sleep.”
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To get a good night’s sleep, the bed or bedroom should be used only as a sleeping space, and activities that interfere with sleep should be done outside the bedroom. It is important to adjust the relationship between sleep and the stimulus conditions that regulate sleep, such as bedtime, bedtime, and bedroom.
It is a good idea to wake up at the same time every day, no matter what time you sleep. Sleep restriction therapy, which reduces the amount of time lying in bed, can be helpful in relieving sleep disorders.
Also, ‘relaxation therapy’ in which you breathe in for 5 seconds before going to sleep and exhale for 5 seconds can also help you sleep. When you breathe deeply, it activates the parasympathetic nerve, a nerve that works in a comfortable situation without stress, and is effective in stabilizing the mind and body.
Professor Han said, “‘Cognitive behavioral therapy’, which corrects wrong sleeping habits or beliefs accompanying chronic insomnia and increases understanding of sleep, is the most preferred treatment for chronic insomnia. I might quit,” he said.
He continued, “It may be helpful to use an appropriate sleeping pill for temporary insomnia, but since it does not treat the cause, the effect may be temporary. You need to take it,” he said.
The following are ‘Basic Principles for Sleeping Well’ provided by the Korean Society for Sleep Research.
1. Go to bed at a regular time every day and wake up at a regular time.
2. Make sure that the sleeping environment is quiet and not bright, and that it is not too hot or too cold.
3. Exercise regularly every day, but avoid excessive exercise before going to bed.
4. Avoid beverages and foods containing caffeine.
5. Avoid smoking or drinking alcohol before bed.
6. A warm bath before bed can help.
7. Avoid hunger or overeating.
8. Avoid looking at the clock, cell phone, TV, or books in bed.
9. Wake up when you can’t sleep or wake up in the middle, and go to bed when you fall asleep.
10. Avoid exposure to bright light at night.
Lee Seung-gu, online news reporter lee_owl@segye.com
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