Sleep and Preventing Alzheimer’s disease

A good night’s sleep does more than help you feel rested - it may also play a vital role in protecting your brain health and reducing your risk of Alzheimer’s disease. 

Researchers have found a strong link between poor sleep and the development of Alzheimer’s, suggesting that how well and how long we sleep can influence brain changes associated with the disease. 

At Banner Health, our specialists recognize the importance of sleep for long-term brain health. Understanding this relationship can help you take proactive steps to protect your memory and cognitive function as you age. 

How sleep affects the brain 

During deep, restorative sleep, the brain performs critical maintenance work. One of its key functions is removing toxins and waste products that build up during waking hours - including beta amyloid, a protein strongly linked to Alzheimer’s disease. 

This natural cleaning process happens during slow-wave sleep, the deepest stage of non-REM (NREM) sleep. During this phase, the brain’s glymphatic system - sometimes called the brain’s “waste removal” network - becomes more active, flushing out harmful proteins like beta amyloid and tau. 

When this process is disrupted by chronic poor sleep or insomnia, those proteins can build up, forming the plaques and tangles that damage brain cells and interfere with communication between neurons. Over time, this buildup may contribute to the development or progression of Alzheimer’s disease. 

How poor sleep may increase Alzheimer’s risk 

Although scientists are still studying the exact relationship, evidence suggests that chronic sleep deprivation and sleep disorders such as sleep apnea can increase Alzheimer’s risk in several ways: 

• Reduced toxin clearance: Limited or fragmented sleep prevents the brain from efficiently clearing beta amyloid and tau. 
• Inflammation and stress: Ongoing sleep loss raises inflammation and stress hormones, which can damage brain cells. 
• Memory disruption: Poor sleep impairs memory consolidation, an early sign of cognitive decline. 
• Altered brain function: Over time, disrupted sleep cycles may change how the brain regulates itself, accelerating neurodegeneration. 

Conversely, restorative sleep may help lower your risk by supporting healthy brain activity and protecting against these damaging changes. 

Warning signs of sleep-related cognitive changes 

Not everyone who has sleep problems develops Alzheimer’s, but chronic sleep disruption may be an early indicator of changes in brain health. 

If you or a loved one experience any of the following, talk to a doctor: 

• Frequent difficulty falling or staying asleep 
• Loud snoring or pauses in breathing during sleep (possible sleep apnea) 
• Excessive daytime sleepiness 
• Confusion or forgetfulness that seems worse after poor sleep 
• Mood changes, such as irritability or anxiety related to sleep loss 

Addressing sleep issues early may help preserve memory and cognitive function over time. 

Tips to support brain-healthy sleep 

While research continues, there’s strong evidence that improving sleep quality benefits both body and brain. To promote restorative sleep: 

• Maintain a consistent schedule. Go to bed and wake up at the same time every day. 
• Create a calming bedtime routine. Avoid screens and caffeine before bed and keep your sleep environment quiet and cool. 
• Limit long naps. Short naps of 30 minutes or less are okay, but longer ones can disrupt nighttime rest. 
• Treat underlying conditions. Get screened for sleep apnea, depression, anxiety or pain disorders that may affect sleep. 
• Stay active. Gentle physical activity during the day promotes better rest at night. 

If you’ve noticed changes in your sleep patterns or memory, it’s important to discuss them with a health care provider. 

When to seek help 

Because sleep plays such a crucial role in brain health, ongoing sleep issues shouldn’t be ignored - especially for older adults or people at risk for Alzheimer’s. 

Banner Health offers comprehensive care for sleep disorders, cognitive decline and Alzheimer’s disease, helping patients find the right diagnosis and treatment. 

If you’re concerned about your sleep or memory, schedule an appointment with a Banner Health specialist today. 

We’re here to help you protect your brain health for years to come.