Alzheimer’s & Napping: 4 Sleep Habits That May Increase Dementia Risk

Alzheimer’s disease is a disease that affects cognitive function. Its pathogenesis is very complex. Even modern medical research has no conclusive results. However, it is certain that the final formation of dementia is related to many factors. In addition to the conventional chronic disease effects, sleep quality and habits also play an important role in it.

Improper naps may increase the risk of dementia in older adults, study finds. For people over 60 years old, scientifically and rationally arranging naps can help maintain brain health and reduce the risk of cognitive decline. I advise you to keep these 4 “no sleep” strategies in mind.

1. The nap should not be too long

Naps, while helping with fatigue, can be counterproductive if taken for too long. Studies have shown that elderly people who take naps of more than 1 hour may be at higher risk of developing Alzheimer’s disease. Long naps can disrupt nighttime sleep patterns, leading to difficulty falling asleep and reduced sleep quality, which in turn can affect brain function. Therefore, it is best to control the nap between 20-30 minutes, which can relieve fatigue without making it difficult to fall asleep at night.

Of course, if there is a lack of sufficient rest time the night before, you can also extend the nap cycle as appropriate, but try to keep it to about 1.5 hours and not too long.

2. Don’t lie down and sleep right after a meal

Taking a nap immediately after a meal can easily lead to indigestion and may also trigger gastroesophageal reflux. After eating, the stomach takes time to digest, blood is more concentrated in the digestive system, and the brain’s blood supply is relatively reduced. If you lie down after eating, it will increase the burden on the digestive system, and in the long run, it may affect the blood supply to the brain and increase the risk of dementia. It is recommended to do some activities after meals, such as walking for 10-20 minutes, and then taking a nap, which can both promote digestion and allow the body to better enter a state of rest.

3. Don’t be too claustrophobic in your nap environment

An environment that is too dim and quiet can make the body mistake it for nighttime, leading to deep sleep, which makes you feel more tired when you wake up, and even affects the time you fall asleep at night. In addition, being in a completely dark environment for a long time, melatonin is over-secreted and may interfere with the circadian clock. Therefore, when taking a nap, you should choose an environment with moderate light, do not close heavy curtains, and keep the room with a certain amount of natural light. At the same time, you can play soft background music to help the body quickly enter a light sleep state.

4. Do not affect night sleep

The timing of a nap is equally important, and taking a late nap can disrupt the body clock, making it difficult to fall asleep at night and affecting sleep quality. Usually, the best time to take a nap is about 1 hour after lunch, that is, between 13:00-15:00. If you do not take a nap beyond 4 pm, it may be more difficult to fall asleep at night, and it is easy to form a vicious cycle, which affects the brain’s repair function over and over again, increasing the risk of cognitive decline.

In summary, scientific naps can help older adults maintain healthy sleep rhythms and reduce the risk of dementia. Controlling for not too long a nap, avoiding falling asleep immediately after a meal, maintaining moderate light and environment, and choosing the right time for a nap are important measures to maintain brain health. Good sleep habits not only help to restore physical strength, but also reduce the chance of Alzheimer’s disease to some extent, keeping the brain awake and active for longer.