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Sleep to prevent dementia tips: Fall asleep at 22am and sleep for 6-8 hours

When the brain works during the day, it produces “junk” such as Tau proteins and amyloid beta proteins, which have been linked to Alzheimer’s disease. During sleep, the brain secretes cerebrospinal fluid to clean up the mess of dementia symptoms.

So, how long and when do you sleep, does amyloid accumulate the least in the brain? If you need to stay up late, how can you reduce amyloid deposition?Recently, by huashan hospital of fudan university neurology professor yu jintai hand in hand to the Qingdao municipal hospital of Qingdao university professor of neurology Tan Lan team to complete a three-year, large clinical cohort study involving nearly one thousand people, from different aspects such as biomarkers for the first time confirmed in older adults, sleep at night time and the relationship between alzheimer’s disease pathology occurred.

It’s not just staying up late, studies have found that sleeping more also increases the deposition of amyloid in the brain, which in turn increases the risk of Alzheimer’s disease. So, how much sleep is good for you?How long should I sleep dementia symptoms early stages?

Go to sleep at 22am and stay asleep for 6-8 hours!”Our study concluded that people who go to bed at 10:00 PM and sleep for about six to eight hours a night have the lowest risk of amyloid deposition in the brain,” Professor Yu Jintai, head of the department of Neurology and dementia at Huashan Hospital, told the medical community. The mechanism is not yet fully understood, but it is clear that amyloid clearance depends on circadian rhythms regulated by the body clock, which can be disrupted by either insufficient or excessive sleep prescription drugs that cause dementia. Therefore, maintaining good sleep habits and following a normal sleep rhythm is important for good health and for preventing dementia.” 2.There is a “U-shaped” relationship between sleep duration at night and the pathologies of Alzheimer’s disease: too much or too little sleep at night can increase the abnormal deposition of amyloid in the brain, which in turn increases the risk of Alzheimer’s disease.Staying up late for a long time: During the waking state, the continuous electrical activity of neurons will produce more amyloid symptoms of dementia in women. Since the blood occupies most of the liquid space in the brain, the cerebrospinal fluid responsible for scavenger function cannot complete the removal of amyloid. Therefore, excessive waking time will increase the deposition of amyloid in the brain.

Long sleep repair list prescription drugs that cause dementia: While cerebrospinal fluid can help clear amyloid during long sleep, excessive production of pro-inflammatory factors such as C-reactive protein and interleukin-6 in the brain of people who sleep too much may promote abnormal deposition of amyloid protein.What about the night party?

In fact, sleep is not the only factor affecting Alzheimer’s disease, and its influence on cognitive impairment is not absolute.Like overweight and obesity in middle age, weight loss in old age, like smoking… Such habits can increase the risk of Alzheimer’s disease. For example, tobacco contains neurotoxins that can directly damage neurons and cause cognitive decline, so smoking increases the risk of Alzheimer’s disease by about 40 percent.

For people with chronic sleep disorders, such as health care workers, Professor Yu says there is no need to be nervous: “There have been no large-scale clinical studies to investigate whether health care workers have an increased risk of Developing Alzheimer’s disease. At the same time, health care workers tend to have more years of education and participate in more physical heart medications that cause dementia, social and cognitive activities, so it is possible to reduce the risk of Developing Alzheimer’s disease to some extent.”If you’re a “night shift”, suggest:Actively participate in physical exercise

Physical exercise can improve the cognitive function of the elderly by improving balance, reducing the number of falls, etc., and can also promote nerve regeneration, reduce amyloid deposition in the brain, and increase the volume of hippocampus, etc., thus reducing the risk of Alzheimer’s disease by 10%.The eye can also clear amyloid through a special lymphatic system. The pupil contraction under light will accelerate its clearance rate. Therefore, people who stay up late for a long time can increase the outdoor exercise during the day to speed up the clearance of amyloid in the brain.The night shift party should try to ensure physiological sleep rhythm.

For these need to be on the night shift or three shifts of the special groups, professor yu jintai advice: in the case of unable to change the status quo, if you can’t sleep at night time, should try to keep the physiological rhythm sleep, pay attention to a healthy lifestyle and other associated risk factors, prevention to avoid depends on a lot of sleep during the day to catch up on sleep lost during the night before.Tertiary prevention strategies for Alzheimer’s disease.Avoid staying up late and stick to these 5 points!

Of course, some people have no choice but to stay up late for work. Some people, however, can’t help themselves, scrolling through WeChat, watching twitter, watching TV… Stay up late even if you are in a bad mood the next day.

Deep psychology believes that, on our subconscious mind, sleep is not for rest and refreshment, but for farewell and closure. Therefore what medications cause dementia symptoms, in the time simply does not use the rhythm, will unconsciously anxiety and fear, trying to stay in today for a while longer.

A typical mental monologue of this kind of mental process is: it’s 11 or 12 o ‘clock when I get home, I’ve devoted all day time to my work, so I have to find some time at night to do something I like. So spend two or three hours a night watching a movie, reading a book, or writing in a daze. Gradually, you will develop the habit of going to bed late. Even if you go to bed early once in a while, you will lie in bed dreaming and never feel sleepy.

The problem with this type of late night obsessive-compulsive disorder is the regulation of work hours, personal autonomy and sleep time. For example, the pace of the work can be relaxed, work-rest combination; In the arrangement of independent time, it pays attention to the diversity and suitability of forms. It chooses relaxing and relaxing activities at night and pays attention to the rest of eyes. In terms of sleep habits, you should be sensitive to the sleep signals emitted by your body medications that worsen dementia, so as not to miss the best time to fall asleep.Take a hot bath before going to bed, bubble your feet, release the pressure brought by work and life during the day, and enter a state of self-relaxation;

Abandoning all electronic devices and relying on twitter and wechat to increase sleepiness often ends up being the opposite and the culprit for staying up late. Remember, a bed is a place to sleep and rest. Anything unrelated to it is not allowed.Do not drink coffee, tea and other refreshing drinks in the evening, try to put yourself in a natural state, if necessary, can drink a cup of milk before bed;(4) Slowly try to change some of the bad habits, before going off work to deal with the work, do not take the special urgent task home, to cause yourself unnecessary psychological burden;5. Do more exercise. Sweating can make people tired and sleepy.

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