Latest news with #MatthewPase
Irish Times
20-05-2025
- Health
- Irish Times
Sleep tight: are you getting enough to help ward off health issues?
A good night's sleep isn't just about the number of hours you log. Getting quality sleep – the kind that leaves you feeling refreshed and ready for the day – is critical for a healthy brain. People with disturbed sleep, because of something such as insomnia or sleep apnoea, have a higher risk of developing dementia than those with no sleep issues. Poor sleep can harm your brain in other ways, too. One study found that people in their 30s and 40s with heavily disrupted sleep (such as frequent awakenings or movements) were two to three times more likely to test lower in executive function, working memory and processing speeds a decade or so later. Scientists think that deep sleep and rapid eye movement (or REM) sleep are particularly influential when it comes to brain health and dementia risk. A study published this year on people with deep sleep and REM deficiencies found that the subjects' brains showed signs of atrophy in MRI scans 13-17 years after the deficiencies were observed; the atrophy looked similar to what you'd find in the early stages of Alzheimer's disease. What scientists know When you're asleep, your brain continuously cycles through four distinct phases: two stages of lighter sleep, when your body relaxes and your heart rate and temperature drop; deep sleep or slow-wave sleep, when brain activity slows; and REM, when you typically dream. The brain generally takes about 90 minutes to cycle through all four stages and then restarts the process. READ MORE Deep sleep and REM help your brain 'heal itself' from fatigue and stress and consolidate memories, said Matthew Pase, an associate professor at the School of Psychological Sciences at Monash University in Melbourne, Australia. In deep sleep, your brain regulates metabolism and hormones; it also acts as a 'rinse' for the brain, clearing out waste. REM is when your brain processes emotions and new information you picked up when you were awake. [ Why experts believe sleep is as important for survival as food and water Opens in new window ] The two phases influence dementia risk in different ways, scientists think. As part of the rinsing process in deep sleep, your brain flushes out amyloid proteins that are a hallmark of Alzheimer's. Years of interrupted deep sleep and incomplete flushing – known as glymphatic failure – could hasten the onset of dementia, said Dr Maiken Nedergaard, a neurology professor who researches the glymphatic system. Scientists understand less about how REM is tied to dementia risk, said Dr Roneil Malkani, an associate professor of sleep medicine. A 2017 study of more than 300 people over 60 found that a shorter amount of nightly REM sleep, and taking longer to get to the REM phase in each sleep cycle, were both predictors for dementia later in life. That could be because REM is 'vitally important' for storing and processing memories, and losing that capacity both weakens the brain's defences against cognitive decline and can accelerate atrophy in parts of the brain that aren't used, said Dr Pase, who co-wrote the study. It's also hard to tease out the 'chicken and egg' relationship between sleep and dementia, and whether poor sleep definitively causes it, Dr Pase said. Adults (particularly women) naturally spend less time in deep and REM sleep as they age. Scientists already know ageing itself increases dementia risk, but dementia also tends to worsen sleep. It's possible the two processes 'compound each other,' he said. Tips for better sleep Sleep is as important for survival as food and water, says Dr Maria Pertl, health psychology lecturer at the Royal College of Surgeons in Ireland (RCSI). 'If we haven't had a good night's sleep, we can't pay attention to things properly and we have trouble focusing,' she says. 'We tend to be more irritable as our mood fluctuates.' Dr Maria Pertl. While Dr Pertl outlines the important physical and mental health benefits of sleep – everything from cell repair to protecting the body from infections, consolidating learning and long term memories – she emphasises how we shouldn't worry if we miss a bit of sleep from time to time. 'Worrying about not getting enough sleep is counterproductive as the body isn't able to relax,' she says. Aiming to rest and not necessarily to get to sleep can be helpful.' It's generally difficult to target individual stages of sleep for improvement, and as you get older, experts think it may be harder to change the brain's sleep cycles. But there's no downside to improving your sleep hygiene, which is an effective way to boost your sleep overall, including deep and REM sleep, says Dr Malkani. [ Six things we get wrong about sleep – and how to get better rest, according to experts Opens in new window ] Getting about seven hours of sleep a night is the easiest step you can take. That gives your brain enough time to cycle through its stages between four and seven times, he says. Research has shown that people who sleep six hours or less a night in their 50s, 60s and 70s have a 30 per cent increased risk of dementia later in life, suggesting that it's never too late to improve your sleep, says Bryce Mander, an associate professor of psychiatry and human behaviour. Having a consistent sleep and wake time can help you fall asleep more easily, says Zsófia Zavecz, a postdoctoral researcher at the Adaptive Brain Lab at the University of Cambridge. What's more, parts of the brain that are used heavily during the day tend to exhibit slower brain waves during sleep, so doing anything that 'meaningfully engages the brain for a while,' such as learning a new skill, could exhaust certain parts and increase their need for restorative, slow-wave sleep, he adds. Exercising can keep you mentally engaged and increase blood flow to the brain, which is helpful in glymphatic clearance, says Dr Nedergaard. Minimising stress also boosts the process, she adds. Getting enough sleep Wearable trackers or smartphone apps can estimate the amount of time you spend in each cycle, but Dr Malkani says it's more helpful to ask yourself: 'How do I feel when I wake up?' And if you wake up in the middle of the night, ask: 'How long did it take me to fall back asleep?' In general, setting aside enough time to sleep is the best way to ensure your brain reaches deeper stages – and depending on deficits, it may spend more time in REM or deep sleep as it cycles, says Dr Pase. 'Let the brain do its thing, and it will shuffle around as it needs,' he says. Getting to sleep Dr Richard Costello, consultant in respiratory and sleep medicine at Beaumont Hospital, Dublin, and professor of respiratory medicine at the Department of Medicine at the RCSI suggests 'sleep restriction' as a counterintuitive tip to getting a good night's sleep. 'It's about not getting into bed and having a fight with yourself about [struggling to get to sleep]. Go to bed when you are really tired and you won't be fretting, tossing and turning in bed,' he says. Prof Richard Costello. 'Do something dull and repetitive or read a book and then go back to bed,' he says. Dr Pertl says that listening to a classical fiction audiobook has been a really effective of helping her get to sleep. 'It stops me thinking of things that keep me awake but the quiet, calm voice is not too engaging so I fall asleep quickly.'
The Age
19-05-2025
- Health
- The Age
This kind of sleep is essential for a healthy brain. Missing out can be devastating
A good night's sleep isn't just about the number of hours you log. Getting quality sleep – the kind that leaves you feeling refreshed and ready for the day – is critical for a healthy brain. People with disturbed sleep, like insomnia or sleep apnoea, have a higher risk of developing dementia than those with no sleep issues. Poor sleep can harm your brain in other ways, too. One study found that people in their 30s and 40s with heavily disrupted sleep (such as frequent awakenings or movements) were two to three times more likely to test lower in executive function, working memory and processing speeds a decade or so later. Scientists think that deep sleep and rapid eye movement (or REM) sleep are particularly influential when it comes to brain health and dementia risk. A study published in March on people with deep sleep and REM deficiencies found that the subjects' brains showed signs of atrophy in MRI scans 13 to 17 years after the deficiencies were observed; the atrophy looked similar to what you'd find in the early stages of Alzheimer's disease. What scientists know so far When you're asleep, your brain continuously cycles through four distinct phases: two stages of lighter sleep, when your body relaxes and your heart rate and temperature drop; deep sleep or slow-wave sleep, when brain activity slows; and REM, when you typically dream. The brain generally takes about 90 minutes to cycle through all four stages and then restarts the process. Deep sleep and REM help your brain 'heal itself' from fatigue and stress and consolidate memories, said Matthew Pase, an associate professor at the School of Psychological Sciences at Monash University in Melbourne, Australia. In deep sleep, your brain regulates metabolism and hormones; it also acts as a 'rinse' for the brain, clearing out waste. REM is when your brain processes emotions and new information you picked up when you were awake. The two phases influence dementia risk in different ways, scientists think. As part of the rinsing process in deep sleep, your brain flushes out amyloid proteins that are a hallmark of Alzheimer's. Years of interrupted deep sleep and incomplete flushing – known as glymphatic failure – could hasten the onset of dementia, said Dr Maiken Nedergaard, a neurology professor at the University of Rochester Medical Centre who researches the glymphatic system. Scientists understand less about how REM is tied to dementia risk, said Dr Roneil Malkani, an associate professor of sleep medicine at Northwestern University's Feinberg School of Medicine, in Illinois.
Sydney Morning Herald
19-05-2025
- Health
- Sydney Morning Herald
This kind of sleep is essential for a healthy brain. Missing out can be devastating
A good night's sleep isn't just about the number of hours you log. Getting quality sleep – the kind that leaves you feeling refreshed and ready for the day – is critical for a healthy brain. People with disturbed sleep, like insomnia or sleep apnoea, have a higher risk of developing dementia than those with no sleep issues. Poor sleep can harm your brain in other ways, too. One study found that people in their 30s and 40s with heavily disrupted sleep (such as frequent awakenings or movements) were two to three times more likely to test lower in executive function, working memory and processing speeds a decade or so later. Scientists think that deep sleep and rapid eye movement (or REM) sleep are particularly influential when it comes to brain health and dementia risk. A study published in March on people with deep sleep and REM deficiencies found that the subjects' brains showed signs of atrophy in MRI scans 13 to 17 years after the deficiencies were observed; the atrophy looked similar to what you'd find in the early stages of Alzheimer's disease. What scientists know so far When you're asleep, your brain continuously cycles through four distinct phases: two stages of lighter sleep, when your body relaxes and your heart rate and temperature drop; deep sleep or slow-wave sleep, when brain activity slows; and REM, when you typically dream. The brain generally takes about 90 minutes to cycle through all four stages and then restarts the process. Deep sleep and REM help your brain 'heal itself' from fatigue and stress and consolidate memories, said Matthew Pase, an associate professor at the School of Psychological Sciences at Monash University in Melbourne, Australia. In deep sleep, your brain regulates metabolism and hormones; it also acts as a 'rinse' for the brain, clearing out waste. REM is when your brain processes emotions and new information you picked up when you were awake. The two phases influence dementia risk in different ways, scientists think. As part of the rinsing process in deep sleep, your brain flushes out amyloid proteins that are a hallmark of Alzheimer's. Years of interrupted deep sleep and incomplete flushing – known as glymphatic failure – could hasten the onset of dementia, said Dr Maiken Nedergaard, a neurology professor at the University of Rochester Medical Centre who researches the glymphatic system. Scientists understand less about how REM is tied to dementia risk, said Dr Roneil Malkani, an associate professor of sleep medicine at Northwestern University's Feinberg School of Medicine, in Illinois.
Yahoo
16-05-2025
- Health
- Yahoo
One Stage of Sleep Seems Critical For Reducing Risk of Dementia
The risk of getting dementia may go up as you get older if you don't get enough slow-wave sleep. A 2023 study found that over-60s are 27 percent more likely to develop dementia if they lose just 1 percent of this deep sleep each year. Slow-wave sleep is the third stage of a human 90-minute sleep cycle, lasting about 20–40 minutes. It's the most restful stage, where brain waves and heart rate slow and blood pressure drops. Deep sleep strengthens our muscles, bones, and immune system, and prepares our brains to absorb more information. Another recent study discovered that individuals with Alzheimer's-related changes in their brain did better on memory tests when they got more slow-wave sleep. "Slow-wave sleep, or deep sleep, supports the aging brain in many ways, and we know that sleep augments the clearance of metabolic waste from the brain, including facilitating the clearance of proteins that aggregate in Alzheimer's disease," said neuroscientist Matthew Pase from Monash University in Australia. "However, to date we have been unsure of the role of slow-wave sleep in the development of dementia. Our findings suggest that slow-wave sleep loss may be a modifiable dementia risk factor." Pase and colleagues from Australia, Canada, and the US examined 346 Framingham Heart Study participants who had completed two overnight sleep studies between 1995 and 1998 and between 2001 and 2003, with an average of five years between testing periods. This community-based cohort, who had no record of dementia at the time of the 2001-2003 study, and were over 60 years old in 2020, gave researchers a chance to look into the link between two factors over time by comparing the datasets from the two in-depth polysomnography sleep studies, and then monitoring for dementia among participants up until 2018. "We used these to examine how slow-wave sleep changed with aging and whether changes in slow-wave sleep percentage were associated with the risk of later-life dementia up to 17 years later," said Pase. In the 17 years of follow-up, 52 dementia cases were recorded among the participants. Participants' slow-wave sleep levels recorded in the sleep studies were also examined for a link to dementia cases. Overall, their rate of slow-wave sleep was found to decrease from age 60 onward, with this loss peaking between the ages of 75 and 80 and then leveling off after that. By comparing participants' first and second sleep studies, researchers discovered a link between each percentage point decrease in slow-wave sleep per year and a 27 percent increased risk of developing dementia. That risk increased to 32 percent when they zeroed in on Alzheimer's disease, the most common form of dementia. The Framingham Heart Study measures multiple health data points over time, including hippocampal volume loss (an early sign of Alzheimer's) and common factors contributing to cardiovascular disease. Low levels of slow-wave sleep were linked to a higher risk of cardiovascular disease, taking medications that can impact sleep, and having the APOE ε4 gene, which is linked to Alzheimer's. "We found that a genetic risk factor for Alzheimer's disease, but not brain volume, was associated with accelerated declines in slow wave sleep," Pase said. Although these are clear associations, the authors note this type of study doesn't prove that slow-wave sleep loss causes dementia, and it's possible dementia-related brain processes cause sleep loss. For these factors to be fully understood, more research is required. We certainly can prioritize getting enough sleep in the meantime – it's important for more than strengthening our memory. There's even steps you can take to boost your chances of getting more of this crucial slow-wave sleep. The study has been published in JAMA Neurology. An earlier version of this article was published in November 2023. World First: US Baby Treated With Personalized CRISPR Gene-Editing Men Are Dying From 'Broken Heart Syndrome' at Twice The Rate of Women Your Walking Style Can Have Surprising Health Benefits, Study Says
Observer
14-05-2025
- Health
- Observer
This kind of sleep is essential for a healthy brain
A good night's sleep isn't just about the number of hours you log. Getting quality sleep — the kind that leaves you feeling refreshed and ready for the day — is critical for a healthy brain. People with disturbed sleep, like insomnia or sleep apnea, have a higher risk of developing dementia than those with no sleep issues. Poor sleep can harm your brain in other ways, too. One study found that people in their 30s and 40s with heavily disrupted sleep (such as frequent awakenings or movements) were two to three times more likely to test lower in executive function, working memory, and processing speeds a decade or so later. Scientists think that deep sleep and rapid eye movement (or REM) sleep are particularly influential when it comes to brain health and dementia risk. A study published in March on people with deep sleep and REM deficiencies found that the subjects' brains showed signs of atrophy in MRI scans 13 to 17 years after the deficiencies were observed; the atrophy looked similar to what you'd find in the early stages of Alzheimer's disease. What Scientists Know So Far When you're asleep, your brain continuously cycles through four distinct phases: Two stages of lighter sleep, when your body relaxes and your heart rate and temperature drop; deep sleep or slow wave sleep, when brain activity slows; and REM, when you typically dream. The brain generally takes about 90 minutes to cycle through all four stages and then restarts the process. Deep sleep and REM help your brain 'heal itself' from fatigue and stress and consolidate memories, said Matthew Pase, an associate professor at the School of Psychological Sciences at Monash University in Melbourne, Australia. In deep sleep, your brain regulates metabolism and hormones; it also acts as a 'rinse' for the brain, clearing out waste. REM is when your brain processes emotions and new information you picked up when you were awake. The two phases influence dementia risk in different ways, scientists think. As part of the rinsing process in deep sleep, your brain flushes out amyloid proteins that are a hallmark of Alzheimer's. Years of interrupted deep sleep and incomplete flushing — known as glymphatic failure — could hasten the onset of dementia, said Dr. Maiken Nedergaard, a neurology professor at the University of Rochester Medical Center who researches the glymphatic system. Scientists understand less about how REM is tied to dementia risk, said Dr. Roneil Malkani, an associate professor of sleep medicine at Northwestern University's Feinberg School of Medicine. A 2017 study of more than 300 people over 60 found that a shorter amount of nightly REM sleep and taking longer to get to the REM phase in each sleep cycle were both predictors for dementia later in life. That could be because REM is 'vitally important' for storing and processing memories, and losing that capacity both weakens the brain's defenses against cognitive decline and can accelerate atrophy in parts of the brain that aren't used, said Pase, who co-wrote the study. It's also hard to tease out the 'chicken and egg' relationship between sleep and dementia, and whether poor sleep definitively causes it, Pase said. Adults (particularly women) naturally spend less time in deep and REM sleep as they age. Scientists already know that aging itself increases dementia risk, but dementia also tends to worsen sleep. It's possible the two processes 'compound each other,' he said. Tips for a Better Night's Sleep It's generally difficult to target individual stages of sleep for improvement, and as you get older, experts think it may be harder to change the brain's sleep cycles. But there's no downside to improving your sleep hygiene, which is an effective way to boost your sleep overall, including deep and REM sleep, Malkani said. Getting about seven hours of sleep a night is the easiest step you can take. That gives your brain enough time to cycle through its stages between four and seven times, he said. Research has shown that people who sleep six hours or less a night in their 50s, 60s and 70s have a 30% increased risk of dementia later in life, suggesting that it's never too late to improve your sleep, said Bryce Mander, an associate professor of psychiatry and human behavior at the University of California, Irvine. Having a consistent sleep and wake time can help you fall asleep more easily, said Zsófia Zavecz, a postdoctoral researcher at the Adaptive Brain Lab at the University of Cambridge. What's more, parts of the brain that are used heavily during the day tend to exhibit slower brain waves during sleep, so doing anything that 'meaningfully engages the brain for a while,' like learning a new skill, could exhaust certain parts and increase their need for restorative, slow-wave sleep, Zavecz said. Exercising can keep you mentally engaged and increase blood flow to the brain, which is helpful in glymphatic clearance, Nedergaard said. Minimizing stress also boosts the process, she added. So, how do you know if you're getting enough sleep? Wearable trackers or smartphone apps can estimate the amount of time you spend in each cycle, but Malkani said it's more helpful to ask yourself, 'How do I feel when I wake up?' And if you wake up in the middle of the night, ask, 'How long did it take me to fall back asleep?' In general, setting aside enough time to sleep is the best way to ensure your brain reaches deeper stages, and depending on deficits, it may spend more time in REM or deep sleep as it cycles, Pase said. 'Let the brain do its thing, and it will shuffle around as it needs,' he said. This article originally appeared in
