Dementia-inducing protein brain deposition and cognitive decline as sleep duration is shorter
Neurology professor Su-hyeon Han introduces healthy sleeping habits to prevent dementia
Alzheimer’s disease, one of the representative diseases of dementia, is caused by the deposition of abnormal amyloid proteins in the brain, causing brain damage and cognitive dysfunction. There are several risk factors that cause Alzheimer’s disease. Recently, sleep disturbance has been confirmed to increase the risk of dementia as it becomes a risk factor for dementia.
Sleep plays a role in conserving energy, restoring the body, particularly 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. play a role
Professor Han Su-hyeon of the Department of Neurology at Chung-Ang University Hospital said, “In Alzheimer’s dementia, various abnormal proteins accumulate in the brain, and the brain’s glymph system plays a role in cleaning these proteins. Sleeping well is the most important thing because it cleans up waste products.”
In fact, several epidemiological studies have revealed that there is a difference in cognitive function between the sleeping group and the sleepless group.
Professor Han Su-hyeon of the Department of Neurology at Chung-Ang University Hospital 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. necessary,” he said. He continued, “In order to get a good night’s sleep, a high need for sleep, proper sleep timing, and a low level of arousal must be in harmony. Before going to bed, take a deep breath to relax your body and stop thinking.”
In order to get a good night’s sleep, it is important to use the bed or bedroom only as a sleeping space, do activities that interfere with sleep outside the bedroom, and adjust the relationship between sleep and stimulus conditions that control sleep, such as bedtime, bedtime, and bedroom. . The longer you lie down without falling asleep, the lower your sleep efficiency, which makes it more difficult to get a good night’s sleep.
‘Sleep restriction therapy’ is a treatment that increases sleep pressure by lengthening the waking time, and is a method to sleep better by improving sleep. In addition, ‘relaxation therapy’ in which you breathe in for 5 seconds and breathe out for 5 seconds before going to sleep can also help you sleep.
Professor Han Su-hyeon said, “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. It is necessary to be cautious and to take it following consulting with a specialist.”
●Basic principles for good sleep (Source: 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. Do regular exercise every day, but avoid excessive exercise before going to bed.
4. Avoid beverages and foods containing caffeine.
5. Avoid smoking or drinking alcohol before going to 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. If you can’t sleep or wake up in the middle, get up and do other things and go to bed when you fall asleep.
10. Avoid exposure to bright light at night.
Sports Dong-a reporter Kim Jae-beom oldfield@donga.com More articles by the reporter
