These Nighttime Changes Mean Your Memory is Already Fading

You won't feel it happening, but this delay may be stealing your future memories

REM Sleep Delay and Alzheimer’s Risk: What You Need to Know

If you are taking longer to reach the dreaming stage of sleep, known as rapid eye movement or REM sleep, it could be an early warning sign of Alzheimer’s disease. This delay may offer a window of opportunity for earlier diagnosis and treatment, potentially slowing the progression of this devastating condition.

How Sleep Patterns Relate to Alzheimer’s Risk

You might already know that poor sleep can hurt your memory and thinking. What you may not realize is just how closely this is tied to the early stages of Alzheimer’s. Researchers from China, the US, and Spain have confirmed that “sleep disturbances are common in patients with dementia and have been associated increasingly with Alzheimer’s disease, and Alzheimer’s disease and related dementias biomarkers, even in preclinical stages of the disease.”

To dig deeper, the researchers studied 128 adults with an average age of nearly 71 who stayed overnight in a sleep clinic. Among them, 64 had already been diagnosed with Alzheimer’s, and 41 had mild cognitive impairment. They were monitored to see how long it took each person to reach REM sleep.

What the Study Found About REM Sleep Delays

The sleepers were grouped based on the time it took to reach REM sleep. For those who entered REM the fastest, it was under 98.2 minutes. For those who took the longest, it was over 192.7 minutes. Once the researchers adjusted for age, cognitive ability, and genetic risk, they discovered that people who reached REM sleep the slowest were more likely to have Alzheimer’s.

This group also showed more buildup of amyloid beta and tau proteins, both of which are hallmarks of Alzheimer’s disease. At the same time, they had lower levels of brain-derived neurotrophic factor, or BDNF, a protein that supports neuron health and learning.

Why REM Sleep Timing May Matter

Although the study does not prove direct cause and effect, it does show that the delay in REM sleep could be a reliable indicator. Researchers believe that reaching REM sleep earlier supports a healthier chemical balance in your brain and may help protect against dementia.

“The delay in REM sleep disrupts the brain’s ability to consolidate memories by interfering with the process that contributes to learning and memory,” says Yue Leng, an epidemiologist at the University of California, San Francisco. “If it is insufficient or delayed, it may increase the stress hormone cortisol. This can impair the brain’s hippocampus, a critical structure for memory consolidation.”

Why This Could Change How You Approach Sleep

Alzheimer’s is a complex disease, and it’s often difficult to separate the causes from the effects. For example, it’s still unclear whether toxic proteins like amyloid beta and tau trigger the disease or simply appear because of it.

Still, research like this brings you one step closer to better prevention. According to the researchers, supporting a healthy sleep cycle could reduce the delay in REM sleep and possibly lower your risk of dementia. Treating sleep apnea and avoiding heavy alcohol consumption are two actionable strategies you can adopt right now.

“Future research should study the effects of certain medications that influence sleep patterns, as these may modify disease progression,” says Leng.

Your call to action for REM sleep delay and Alzheimer’s risk

If you want to protect your brain as you age, take your sleep seriously. Pay attention to how long it takes you to fall into REM sleep and talk to a healthcare professional if you suspect disruptions. By improving your sleep habits, avoiding alcohol before bed, and treating any underlying issues like sleep apnea, you may lower your risk of developing Alzheimer’s disease. Better sleep tonight could mean better memory tomorrow. Are you ready to prioritize your REM cycle?

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