Unveiling the Connection Between Alcohol, Poor Sleep, and Alzheimer's Disease
Contrary to popular misconceptions that it acts as a sleep aid, consumption of alcohol causes fragmented sleep which exacerbates our risks of developing Alzheimer's Disease.
Prioritizing quality sleep is just as important for living a healthy, active and enjoyable lifestyle today as it is for warding off the chances of developing Alzheimer’s Disease in our later years. As I’ve recently written about, there’s an increasingly clear relationship between poor quality sleep and the likelihood of developing Alzheimer’s. And despite substantial evidence illuminating the destructive role that alcohol plays in enjoying a restful and restorative night’s sleep, it’s still perceived by many as a type of sleep-aid, capable of helping us nod off better than we would have had we abstained.
Nothing could be further from the truth. Here’s how alcohol impairs our sleep and exacerbates our risks of developing Alzheimer’s:
Alcohol consumption may help us fall asleep quicker, however it impacts and disrupts the quality of our sleep
Alcohol consumption results in numerous awakenings throughout the night, resulting in a less restful andeffective night of sleep. In fact, most of us don’t realize we’re waking up throughout the night. We’re essentially vacillating between non-REM light sleep and these short wake-ups where we’re not fully awakened and conscious but no longer in restorative sleep mode
Alcohol also acts as a diuretic, meaning we’ll need to get up to use the bathroom more frequently, resulting in even less time in restorative sleep phases
It also impacts our resting heart rate, heart rate variability, body temperature and respiratory rate
When sleep is compromised, the brain's waste-clearing mechanism becomes less efficient. This can lead to the accumulation of harmful proteins, increasing the risk of cognitive decline and neurodegenerative diseases like Alzheimer's. So, prioritizing quality sleep isn't just about feeling refreshed – it's about safeguarding our long-term cognitive health
Fragmented sleep is a predisposing factor for the development of Alzheimer’s as we’re incapable of flushing out those same toxins (amyloid beta and tau) during these unrestorative attempts at sleep. And as leading sleep expert in Dr. Matthew Walker puts it, “I think you could potentially make a case that the association between alcohol consumption and Alzheimer’s disease could potentially be mediated almost entirely through the absolute destruction of sleep that alcohol causes.”
Can we enjoy alcohol while minimizing its impact our our health?
Alcohol and Its Effects on Sleep: A Double-Edged Sword
You can raise your glass, but not too often. Many of us enjoy unwinding with a drink now and then, but it's important to recognize the effects of alcohol on our sleep patterns. So, while that nightcap might seem like a relaxing way to end the day, we need to be mindful that it could be undermining our brain's ability to rejuvenate. So if we must drink, let’s increase our chances for a good night’s sleep through:
Sleep Hygiene: Create a sleep-conducive environment by dimming lights, reducing screen time before bed, and maintaining a consistent sleep schedule. These practices signal to our body that it's time to wind down
Regular Exercise: We all know the physical benefits of staying active. Regular exercise can also improve sleep quality and contribute to overall brain health
Stress Management: High stress levels wreak havoc on sleep and cognitive function. Incorporating relaxation techniques like meditation or deep breathing keep stress in check
Bottom Line: Remember, it’s not just about living a long life, but one filled with joy. So if consuming alcohol brings you joy, then indulge but do so being mindful of the balance between alcohol consumption, sleep quality, and brain health.
Yours in Health🥂🧠,
Ryan Frankel