In the news: Better Sleep May Preserve Brain Health

Good Sleep Early On Tied to Brain Health Later

Poor sleep quality can impair our daily functioning and increase the likelihood of developing chronic health problems, including dementia.

Getting good quality sleep in early midlife – the period between the ages of 35 and 44 – may help preserve brain health according to the findings of a study(1) conducted by UC San Francisco researchers.

The researchers analyzed sleep information on participants (average age 40) in a prospective study at the study’s start and 5 years later.

They focused on reports of short sleep, bad sleep quality, difficulty getting to and maintaining sleep, early morning awakening and daytime sleepiness.

People were grouped according to how many poor sleep characteristics they reported (0-1, 2-3, and more than 3).

Fifteen years later brain MRIs were taken of the participants to determine how their brains were aging, based on age-related atrophy.

Compared with those reporting 0-1 poor sleep characteristics, the brain age was 1.9 years older for those with 2-3 poor sleep problems. The brain in those dealing with more than 3 sleep problems was 3.5 years older.

Fine Tuning Melatonin Timing & Dose

Trouble falling asleep or staying asleep is common and is reported by about 1/3 of US adults. Some people with sleep problems turn to melatonin, although the optimal dose and time to use melatonin to promote sleep hasn’t been clear.

To help clarify this issue, researchers conducted a meta-analysis(2) of 26 randomized controlled trials studying melatonin for sleep that included nearly 1,700 participants.

They found that melatonin modestly reduced the time it time it takes to fall asleep by an average of 9 minutes compared with placebo.

Doses of 4 mg had the biggest effects. The effects were greatest when taken 2-3 hours before bedtime, with the largest effect when taken 3 hours before.

In terms of staying asleep, melatonin increased sleep duration by an average of 20 minutes. Doses of 3 mg had the greatest effect given 3-3.5 hours pre bedtime.

In short, the benefits seem of melatonin seem to be greatest with a dose of 3-4 mg taken 2-3 hours prior to bedtime. Three hours may be best for slow-release formulations to reach peak blood concentrations.

Tips for Improving Sleep

Experts offer a variety of tips to increase your chances for a better night’s sleep. Some examples:

Make the bedroom a restful setting. This involves blocking out light, keeping noise to a minimum, and setting the thermostat to a comfortable temperature (for many that’s 65-68 o F). Also make sure that the mattress and bedding are comfortable.

Establish a consistent bedtime routine. That includes trying to go to bed and awake at the same time daily. It also includes turning off electronic devices such as tablets, smartphones, and laptops. The light from devices can suppress natural production of melatonin and keeps the brain wired so it’s hard to wind down.

Daily exercise is important. Studies have found that regular exercise helps alleviate sleep-related problems. Try to limit late, large dinners and minimize fatty or spicy foods and alcohol. It’s harder to fall asleep when still digesting a big meal, and alcohol can lower sleep quality.

References

1. Cavailles C, et al. Association of self-reported sleep characteristics with neuroimaging markers of brain aging years later in middle-aged adults. Neurol. 103(10):e209988, 2024.
2. Cruz-Sanabria F, et al. Optimizing the time and dose of melatonin as a sleep-promoting Drug: A systematic review of randomized controlled trials and dose-response meta-analysis. J Pineal Res. 76(5):e12985, 2024.