November 2025 Newsletter: Sleep & Dementia Prevention
My mission is to be the first woman in 4 generations to not develop Alzheimer’s Disease (AD). On my journey of discovering ways to mitigate my risk, I pass this information on to you in this Brain-Body-Health (BBH) Newsletter.
Hello Brain Body Health Citizen Scientists
As we transition into autumn and winter, shorter daylight hours trigger real biological changes that influence mood, energy, and sleep. This edition focuses on how to support your brain through seasonal shifts — and includes updated Brain-Healthy Thanksgiving strategies to help you enjoy the holiday while protecting your brain.
If you missed any of our "Seasonal Brain" series newsletters, here's the links:
Why We Want More Sleep in Winter
As daylight decreases, our circadian rhythm becomes less anchored, which leads to increased melatonin production, more daytime fatigue, and a natural desire for longer sleep. This seasonal shift can reduce morning alertness, lower afternoon energy, and make it harder to maintain consistent sleep–wake patterns.
Sleep & Dementia: Why It Matters
Sleep is essential for brain repair, memory consolidation, toxin clearance, and emotional regulation. Poor sleep quality or chronic short sleep can significantly increase dementia risk by interfering with multiple brain-protective processes.
How poor sleep impacts the brain:
Without enough deep, restorative rest, the brain struggles to clear amyloid-beta, allowing it to accumulate and form plaques linked to Alzheimer’s disease. Sleep loss also weakens the glymphatic system, the brain’s overnight detox process, reducing its ability to flush out waste.
At the same time, inadequate sleep increases brain inflammation, which damages neurons and interferes with memory. It also worsens vascular and metabolic health — raising blood pressure, blood sugar, and insulin resistance — all of which heighten dementia risk. Finally, poor sleep lowers levels of BDNF, a protein essential for neuron growth and protection, leaving the brain less resilient to oxidative stress and aging.
Key findings:
This 2021 study following nearly 8,000 adults for 25 years found that individuals who consistently slept six hours or less starting in midlife (around age 50) were 30% more likely to develop dementia by age 77 compared with those who regularly slept seven hours or more. This demonstrates how decades of insufficient sleep accumulate and influence brain aging.
How Much Sleep Do We Need?
The science is pretty clear. Children under the age of 18 should get between 9 and 16 hours, depending on their age, while young adults less than the age of 65 (just sayin', you are still young) can get by with 7 hours. After you start getting your senior discount, it's generally recommended to get a little more sleep: between 7 and 9 hours.
While the ranges are good guidelines, some people need slightly more or less sleep than others. Pay attention to how you feel during the day. If you wake up feeling refreshed and have energy, you are likely getting the right amount for you.
Another thing about sleep is that the quality is just as important as the quantity. Waking up frequently can be a sign of poor sleep quality, even if you are in bed for enough hours. Sleep tracking devices, such as smart watches, can provide an awareness of sleep habits, but generally isn't very accurate when it comes to sleep stage data.
But the most important thing is maintaining a consistent sleep schedule. Going to bed and waking up at similar times each day can improve sleep quality.
Are Naps Helpful?
Short naps can enhance clarity, mood, and memory. The ideal nap should be taken in the early afternoon, in a cool, dark environment, and last for 20-30 minutes. Longer or late-afternoon naps may interfere with nighttime sleep.
Alcohol, Sleep & Brain Health
Avoid alcohol if you want to protect brain cells, as alcohol is a known neurotoxin linked to increased brain shrinkage and heightened dementia risk. If you do choose to imbibe, make sure it is 3–4 hours before bedtime to reduce its disruptive effects on sleep.
Alcohol may help you fall asleep faster, but it fragments sleep, reduces REM sleep, and worsens snoring and sleep apnea — all of which impair next-day functioning and reduce overnight brain recovery.
Large-scale research shows no safe level of alcohol for brain health.
Sleep Tips for Better Rest This Season
Maintain a consistent sleep schedule
Avoid alcohol before bed
Get morning light — and additional daylight exposure throughout the day
Limit screens 1 hour before bedtime
Use a sleep mask and/or white noise
Exercise regularly: 150–300 minutes per week
Keep your bedroom cool, (ideally 60–67°F or 15–20°C) dark, and quiet
Avoid eating within 3 hours of bedtime
Keep fluids to minimum after 7pm
Tip: Close the kitchen at 7 p.m.
Brain-Healthy Thanksgiving Tips
Before the Meal
Eat regular meals: Don’t skip breakfast or lunch — this prevents extreme hunger and overeating at dinner.
Stay hydrated: Dehydration is often mistaken for hunger.
Plan ahead: Decide which dishes you’ll indulge in and enjoy them intentionally.
Stay active: Light exercise before the meal helps regulate appetite.
Get morning light: Supports mood, sleep, appetite regulation, and energy.
During the Meal
Start with salads and high-fiber vegetables to improve fullness and support digestion.
Eat slowly and mindfully, savoring each bite: Gives your brain time to register fullness.
Share stories and connect: Conversation naturally slows the pace of eating.
Use a smaller plate for portion awareness.
Drink water throughout the meal.
After the Meal
Take a gentle walk to stabilize blood sugar and improve digestion.
Store leftovers intentionally to avoid mindless snacking.
Stick to your usual sleep routine — consistency strengthens your circadian rhythm.
Lessons in Coaching:
Occasional sleepless nights are normal. However, seek medical advice if your sleep difficulties:
Persist for weeks or months despite trying lifestyle changes.
Affect your daily life, mood, focus, or work performance.
Involve loud snoring, gasping for air, or symptoms of another sleep disorder like restless legs syndrome.
Use caution with long-term use of:
Anticholinergics (Benadryl, Tylenol PM, Ditropan, etc.)
Benzodiazepines (Ativan, Xanax, Valium)
Opioids
Certain antidepressants (The jury is still out - see resources)
PPI’s (Prilosec, Prevacid, Protonic) - recently proved to not cause dementia
Always consult a clinician before making medication changes.
If you suffer from insomnia:
Get out of bed after about 20 minutes. The goal is to avoid associating your bed with wakefulness and stress.
Go to another dimly lit room and do something quiet and relaxing until you feel drowsy again.
Choose a calming activity such as reading a physical book (nothing too exciting), listening to soft music or a podcast, or practicing relaxation exercises.
Avoid screens like smartphones, tablets, and TVs, as the blue light can make it harder to fall asleep.
Do not watch the clock. Turn it around or put it out of sight to reduce anxiety about the time.
Practice relaxation techniques like deep (diaphragmatic) breathing, box breathing, or progressive muscle relaxation.
A healthcare provider can help identify underlying causes, such as anxiety, depression, or sleep apnea, and may recommend treatments like Cognitive Behavioral Therapy for Insomnia (CBT-I) or, in some cases, supplements and or short term medication use.
Resources:
Multi-dimensional sleep health and dementia risk: a prospective study in the UK Biobank with development of subtypes at greatest risk.
This 2021 study provided strong observational evidence that consistently short sleep duration in midlife is a risk factor for dementia.
Sleep Deprivation in Middle Age May Increase Dementia Risk: A Review
Antidepressant use and cognitive decline in patients with dementia: a national cohort study
The Quest To Reinvent Anesthesia. Related to sleep-induced anesthesia, I found this article fascinating.
And watch this short video on the hidden connection between sleep and dementia.
Waking just one hour earlier decreases depression risk.
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