Age might not be just a number when you factor in your sleep quality. A recent study published in the American Academy of Neurology found that poor sleep quality in your 40s can lead to an old “brain age” in your 50s. (1) This study has gained major attention in a society that still seems to overall value youth over the aging process, for better or worse.
The study examined brain scans of 589 people with an average age of 40. In addition to brain scans, over the course of 15 years, study participants answered questionnaires related to their sleep quality, including sleep duration, difficulty falling asleep and early morning wakings. Based on their answers, participants were divided into three groups, including those who had one (or less) sleep characteristic, two to three characteristics and more than three characteristics.
At the completion of the study and according to brain shrinkage on the brain scans, those in the middle (two to three characteristics) and the high characteristics group had an older brain age than those in the lower characteristic group. The middle group had a brain age 1.6 years older than those in the lower group. Those in the high group had an average brain age 2.6 years older.
While the study doesn’t prove that poor sleep makes the brain age faster, the researchers did find that there is a correlation between brain aging and poor sleep quality. The study also found that consistently having poor sleep quality, including early morning wakefulness or difficulty falling or staying asleep, can impact brain age when these characteristics are consistent over a period of time. This means people who have had shorter periods of poor sleep don’t need to stress too much that their brain is rapidly aging or overly impacted long term.
“Our findings highlight the importance of addressing sleep problems earlier in life to preserve brain health, including maintaining a consistent sleep schedule, exercising, avoiding caffeine and alcohol before going to bed and using relaxation techniques,” said author Kristine Yaffe, MD, of the University of California San Francisco in a press release. “Future research should focus on finding new ways to improve sleep quality and investigating the long-term impact of sleep on brain health in younger people.”
This new research builds on previous studies showing the impact of sleep on the aging process. A 2020 study found a connection between obstructive sleep apnea (OSA) and advanced brain age. (2) Also, a 2022 study identified the important role sleep plays in cognitive development, especially in the early years and how that impacts the future. (3)
However, it’s never too late to try to prevent future damage from chronic poor sleep. At any age, consult a sleep doctor if you have chronic issues with sleep. By prioritizing sleep hygiene, getting proper exercise to improve sleep at night, and creating a consistent routine, you can get a bit more quality sleep and therefore, improved health.
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Sources
1. American Academy of Neurology; “Could Poor Sleep in Middle Age Speed Up Brain Aging?” Neurology; https://www.aan.com/PressRoom/Home/PressRelease/5209; October 23, 2024.
2. Antoine Weihs, Stefan Frenzel, Katharina Wittfeld, Anne Obst, Beate Stubbe, Mohamad Habes, András Szentkirályi, Klaus Berger, Ingo Fietze, Thomas Penzel, Norbert Hosten, Ralf Ewert, Henry Völzke, Helena U Zacharias, Hans J Grabe, Associations between sleep apnea and advanced brain aging in a large-scale population study, Sleep, Volume 44, Issue 3, March 2021, zsaa204, https://doi.org/10.1093/sleep/zsaa204
3. Sanna Lokhandwala, Rebecca M.C. Spencer;
“Relations between sleep patterns early in life and brain development: A review,” Developmental Cognitive Neuroscience,” Volume 56, 2022, 101130, ISSN 1878-9293, https://doi.org/10.1016/j.dcn.2022.101130.
