Sleeping Longer Linked to Faster Decline in Brain Function
October 24, 2013
Story at-a-glance
People who sleep nine hours or more each night have a more rapid
decline in their cognitive function than those who sleep between
six and eight hours
Too little sleep is also dangerous; when study participants cut
their sleep from 7.5 to 6.5 hours, there were increases in
activity in the expression of genes associated with
inflammation, immune response excitability, diabetes, cancer
risk and stress
Regular sleeping patterns are also important for kids, as
children with irregular bedtimes have more problems with
learning and behavior
The ‘magic’ sleep number varies with each person; sleep enough
hours so that your energy is sustained through the day without
artificial stimulation, with the exception of a daytime nap
By Dr. Mercola
Sleep is an integral
part of being human, and it’s as essential to life as water, air
and food. It’s during sleep that your body recharges,
regenerates and heals, that memories are consolidated and
emotional events are processed.
Without sleep, your mood, behavior and risk of acute and
chronic diseases are rapidly altered. Yet, research shows,
too much sleep isn’t good either.
There is, it appears, a ‘Goldilocks zone’ when it comes to
sleep – a number that’s neither too much nor too little, but
rather is just right, promoting optimal health with virtually no
conscious effort on your part.
Too Much Sleep May Be Bad for Your Brain
We hear a lot about lack of sleep in the US, yet
there are some Americans who may be sleeping more than
they should. In one recent study, researchers revealed that
people in their 60s and 70s who sleep nine hours or more each
night have a more rapid decline in their cognitive function than
those who sleep between six and eight hours.1
Surprisingly, the so-called long sleepers (nine hours or
more) comprised a large portion (40 percent) of the 2,700 study
participants. Another 49 percent were considered normal sleepers
(six to eight hours) while 11 percent slept just five hours or
less.
While scores of cognitive function declined in all three
groups over the three-year study, the long sleepers had nearly
double the amount of cognitive decline as the normal sleepers.
This decline is often seen in mild cognitive impairment, a risk
factor for dementia.
Separate research has also shown that sleeping more than nine
hours a night may increase your risk of obesity, heart disease,
heart attack and stroke.2
Adding Just One Hour of Sleep May Be Highly Beneficial
On the other hand, if you’re not sleeping enough, adding even
one hour a night may drastically boost your health. Such was the
finding of a yet another study, which set out to determine the
health effects of sleeping 6.5 hours versus 7.5 hours a night.
During the study, groups of volunteers slept either 6.5 hours
or 7.5 hours a night for one week. They then swapped sleeping
durations for another week, yielding quite significant results.
For starters, the mental agility tasks became much more
difficult for the participants when they got less sleep.
Furthermore, the researchers noted that about 500 genes were
impacted.
When the participants cut their sleep from 7.5 to 6.5 hours,
there were increases in activity in genes associated with
inflammation, immune excitability, diabetes, cancer risk and
stress.3
From the results of this study, it appears as though sleeping
for an extra hour, if you’re getting less than seven hours of
sleep a night, may be a simple way to boost your health.
Taken with the prior study, it also hints that there might be
a magic number, or at least a magic zone, of sleep
duration that’s generally best. In fact, another new study also
revealed that sleeping too much (10 hours or more) or too little
(6 hours or less) is linked to increases in chronic diseases,
including diabetes, heart disease, obesity and anxiety.4
Are Your Kids Misbehaving? Check Their Bedtime
The importance of regular, predictable sleep
patterns for children cannot be overstated. Regular bedtimes
establish sleep-wake patterns that are crucial for your child’s
health, behavior and learning. When this rhythm is interrupted,
such as by altering your child’s bedtime each night, they
experience the adult equivalent of jet lag on a daily basis.
In one study of more than 10,000 kids (followed when they
were 3, 5 and then 7 years old), those with irregular bedtimes
had more problems with learning and behavior, including:5
“We know that early child development has profound
influences on health and well being across the life course.
It follows that disruptions to sleep, especially if they
occur at key times in development, could have important
lifelong impacts on health.”
The good news is that the effects seem to be reversible, as
kids’ behavior scores improved when they adopted regular
bedtimes. Of course, it’s not only kids who benefit from a
regular bedtime. Adults, too, do best when they go to sleep, and
wake up, at the same times each day.
Over the years, I've come to a conclusion that there is no
perfect answer to this question because like everything else,
the answer depends on a large number of highly individual
factors. The general consensus seems to be that most adults need
somewhere between six and eight hours of sleep each night, while
children need considerably more.
When I interviewed Dr. Rubin Naiman -- a clinical
psychologist, author, teacher, and the leader in integrative
medicine approaches to sleep and dreams – he agreed; people want
a number, but this 'number' must be as individual as the person
asking for it.
"I think asking 'how many of hours of sleep should I
get?' is like asking, 'Doctor, how many calories should I
eat?'" he says. "Of course the answer to that
depends on who that person is. It's so individual. It also
depends on the quality of those calories. Again, a lot of
people are knocking themselves out night after night after
night with sleeping pills. They may be getting seven to
eight hours, but is it sleep? It looks like sleep. It might
feel like sleep, but you know what, it's not really sleep.
That's part of the question too—the quality of it."
Dr. Naiman's recommendation is to simply sleep "enough hours
so that your energy is sustained through the day without
artificial stimulation, with the exception of a daytime nap." I
agree with this functional description rather than trying to
come up with a specific numeric range. I would add to that
guideline, however, the suggestion to watch out for physical or
biological symptoms.
For example, when I push myself and don't get high-quality
sleep or enough sleep, I'm predisposed to postprandial
hypoglycemia. In other words, I am quite sensitive to insulin so
when I sleep poorly, it doesn't take much sugar or carbs for it
to be easily metabolized and drop my blood sugar—which also
makes me really sleepy.
When I get enough sleep, I'm far less susceptible to it.
It’s Restful Sleep You’re After
Rather than getting too caught up in a number, focus on
getting restful sleep. You can have the healthiest diet
on the planet, doing vegetable juicing and using fermented
veggies, be as fit as an Olympic athlete, be emotionally
balanced, but if you aren’t sleeping well it is just a matter of
time before it will adversely, potentially seriously affect your
health.
And we’re not only talking about lack of sleep but
also disrupted sleep, such as waking frequently. According to a
report by The Sleep Council,7
nearly half of those polled responded that stress and worry keep
them tossing and turning at night, and nearly 7 million
Americans resort to sleeping pills in order to get some rest.
While it may be tempting to look for a pill to quickly help you
sleep, they will not address any of the underlying
causes of insomnia, nor give you truly restful, restorative
sleep.
Sure, we all lose sleep here and there, and your body can
adjust for temporary shortcomings, but if you develop a
chronic pattern of sleeping less than five or six hours a night,
then you're increasing your risk of a number of health
conditions, including insulin resistance and diabetes, weight
gain, heart disease and cancer.
To make your bedroom into a suitable sleep sanctuary, begin
by making sure it’s pitch-black, cool, and quiet. Remember, even
the tiniest bit of light can disrupt your pineal gland's
production of cancer-preventive melatonin and serotonin. For
this reason, I highly recommend adding room-darkening blinds or
drapes to your bedroom, or if this is not possible, wearing an
eye mask to block out any stray light.
The tips discussed so far are among the most important for a
restful night's sleep, but they are only the beginning. For
more, please read my comprehensive sleep guide:
33 Secrets to a Good Night's Sleep.