Sleep and Brain Health: How Poor Sleep Can Heighten Alzheimer’s Risk

By Dr Rajnish Kumar

Poor sleep does more than leave you fatigued the next day—it can significantly impact brain health and, over time, increase the risk of Alzheimer’s disease. Adequate, deep sleep plays a vital role in flushing out toxic substances from the brain, strengthening memory, and maintaining healthy communication between brain cells.
When this process is repeatedly disrupted, the brain becomes more vulnerable to memory loss and conditions like dementia. Understanding the link between sleep and brain health can empower you to take proactive steps to protect your memory and reduce the risk of Alzheimer’s.
Dr. Rajnish Kumar, Principal Director and Unit Head of the Neurology Department at Max Super Specialty Hospital, Dwarka, explains, “Sleep is not merely a time for rest; it’s an active process where the brain performs critical functions. During deep sleep, the brain’s glymphatic system clears toxic proteins like beta-amyloid, converts short-term experiences into long-term memories, and restores the energy of brain cells. Chronic poor sleep leads to the accumulation of beta-amyloid and tau proteins, forming plaques and tangles—hallmarks of Alzheimer’s disease. Additionally, sleep deprivation increases brain inflammation, weakens the blood-brain barrier, and impairs the ability to form new memories.”
Sleep and memory are deeply intertwined. During sleep, the brain processes and organizes information, transforming fleeting memories into lasting ones. Insufficient sleep hampers concentration, increases forgetfulness, and weakens decision-making abilities, which can gradually manifest as early signs of cognitive decline or dementia.
Dr. Rajnish further notes, “After age 60, sleep patterns often change. Insomnia, sleep apnea, restless leg syndrome, and frequent sleep interruptions become common. If left untreated, these issues not only diminish quality of life but also heighten Alzheimer’s risk. To keep the brain healthy, adopting good sleep habits is essential. Keep your bedroom quiet, cool, and dark, use comfortable bedding, avoid screens an hour before bedtime, maintain a consistent sleep schedule, practice relaxation techniques like meditation or deep breathing, limit caffeine and alcohol, and engage in at least 30 minutes of daily physical exercise. For sleep apnea or other sleep disorders, consulting a specialist is crucial.”
A balanced diet, mental engagement (such as reading, solving puzzles, or learning new skills), social connections, and managing chronic conditions like diabetes, hypertension, and obesity also play a significant role in protecting the brain from Alzheimer’s.
Poor sleep and Alzheimer’s risk are closely linked, but the good news is that improving sleep habits can significantly mitigate this risk. Deep, restful sleep keeps the brain clean, strong, and active. By making small lifestyle changes, you can safeguard your memory and pave the way for a healthier, more vibrant aging process. (The views are personal)