Can Chronic Sleep Deprivation Increase Your Risk of Alzheimer’s?

We all know that a good night’s sleep is important - but what if poor sleep habits today could raise your risk of Alzheimer’s in the future?

Growing research suggests that chronic sleep deprivation is linked to a higher risk of Alzheimer’s disease. Sleep isn’t just for rest  - it’s when your brain clears out toxins, including beta-amyloid, the protein that forms plaques in Alzheimer’s.

How Sleep Affects the Brain

During deep sleep, the brain activates the glymphatic system - a waste-clearing network that flushes out harmful proteins and metabolic byproducts. If you’re not getting enough quality sleep, this cleansing process becomes impaired.

Over time, this can lead to:

• Beta-amyloid accumulation, a hallmark of Alzheimer’s
• Increased inflammation and oxidative stress
• Impaired memory consolidation and decision-making

A 2018 study in JAMA Neurology found that people who slept fewer than 6 hours per night had higher levels of tau and amyloid proteins than those who got 7–8 hours.

Is It Just About Sleep Quantity?

Not quite. Sleep quality also matters. People with sleep apnea, insomnia, or frequent night awakenings may experience disrupted deep sleep - even if they sleep for a full 8 hours.

Common Alzheimer’s-related sleep issues include:

• Trouble falling or staying asleep
• Irregular sleep-wake cycles
• Increased daytime drowsiness or napping

These patterns can be both a risk factor and an early symptom of Alzheimer’s.

How to Improve Sleep for Brain Health

• Stick to a consistent sleep schedule, even on weekends
• Avoid screens and caffeine in the evening
• Keep the bedroom cool, dark, and quiet
• Consider a sleep study if you snore or feel unrested
• Try relaxation techniques like meditation or gentle stretching before bed

Final Thoughts

Sleep is more than a recharge - it’s a critical tool for brain maintenance. Prioritizing deep, restorative sleep now may help lower your risk of Alzheimer’s later in life.

Getting better sleep tonight could mean protecting your memory tomorrow.