Overactivation of brain cleaning cells when sleeping less than 6 hours a day
Nearly 70% of patients with sleep disorders among seniors
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A series of studies have shown that not being able to sleep properly goes beyond simply being tired and leads to self-destruction of the brain.
The brain contains cleaning cells called microglia and astrocytes.
They play a role in cleaning up damaged nerve cells and unnecessary connections, and if you lack sleep, this cleaning activity becomes excessively active and even begins to remove normal nerve cells.
In the brain that had not slept for more than 24 hours, this excessive organizing activity increased more than twice as much as usual. In the long term, it leads to memory decline, decreased concentration, and a weakened ability to control emotions, and also increases the risk of dementia.
Disruption of glutamate metabolism is key
According to what Professor Ryu In-gyun’s research team at Ewha Womans University identified through 24-hour continuous brain imaging measurements, the cyclical pattern of glutamate, which normally increases when awake and decreases during sleep, is completely disrupted during sleep deprivation.
It has been shown that when sleep is insufficient, neuronal efficiency decreases as glutamate concentration becomes lower than in normal waking state. This is a clear signal that brain metabolic homeostasis is collapsing.
Additional research by a research team at Oslo University Hospital in Norway found that even just one day of sleep deprivation impairs the waste removal function in most brain areas, including the cerebral cortex, white matter, and limbic structures, and that this does not recover even with sufficient sleep the next day.
Seniors, the biggest victims of sleep deprivation
Middle-aged people in their 50s or older account for 70% of patients with sleep disorders. According to National Health Insurance data, as of 2022, there are about 260,000 people in their 60s and 210,000 people in their 50s.
As we age, our brain becomes less resilient, so we are more affected by sleep deprivation. As melatonin production decreases, sleep quality naturally deteriorates, and if this is combined with chronic sleep deprivation, brain health can rapidly decline.
As a result of analyzing the brain MRI of 27,500 adults by the Karolinska Institutet in Sweden, it was found that sleep deprivation has an effect of more than 10% on increasing the biological age of the brain.
Sleeping less than 6 hours is known to increase the risk of coronary artery disease by 48% and stroke by 15%.
Improving sleep quality, start now
Sleep experts recommend turning off the lights two hours before bedtime and stopping smartphone use one hour before bedtime. Avoiding caffeine after 2 p.m. and waking up at the same time helps stabilize your sleep rhythm.
15 minutes of light stretching improves blood flow to the brain, making it easier to fall asleep, and relieving muscle tension to induce deep sleep. There is also a study showing that elderly people with regular sleeping habits have a 28% lower incidence of cardiovascular disease than those without regular sleep habits.
Lack of sleep not only reduces an individual’s quality of life, but also leads to socioeconomic losses.
The annual economic loss due to sleep deprivation in major OECD countries is estimated to be 0.85-2.92% of GDP. In the United States, it was reported that annual losses amount to $410 billion.
Chronic lack of sleep in modern society goes beyond simple fatigue and poses a serious threat to brain health. In particular, for seniors in their 50s or older, sleep quality is a key factor in determining overall health.
However, the brain can recover to a large extent just by maintaining regular sleeping habits and maintaining the environment. If you prioritize sleep and manage it systematically starting tonight, your brain health and overall quality of life will noticeably improve.
