Could high blood pressure and poor sleep increase your risk of cognitive decline?

We all need sleep to function well, both mentally and physically and the effects of insufficient sleep, generally less than seven hours shut eye, have been well documented by health professionals.

Now, Australian scientists are warning that people with high blood pressure who are not getting enough sleep could be at risk for brain injury and overall brain decline as they get older.

Researchers from Monash University in Melbourne looked at the the combined effects of hypertension and short sleep duration on almost 700 participants without dementia and found that those who suffered from high blood pressure and who sleep for shorter periods of time displayed poorer executive functioning, showed markers of brain injury and accelerated brain ageing.

Senior author, Associate Professor Michael Pase said while said short sleep duration was already known to increase the risk of cognitive impairment and dementia, the link between hypertension on brain health was unclear before this study.

“These findings have significance, given that over one-third of Australians experience sleep problems,” Prof. Pase said.

“Importantly, sleep problems and hypertension are treatable.

“Addressing these factors may offer new opportunities for intervention to improve brain health.”

The research team collected data from the Framingham Heart Study where participants completed overnight sleep recordings, self-reported sleep duration questionnaires, blood pressure and cognitive assessments. Of the 682 participants in the study, 637 underwent brain magnetic resonance imaging (MRI).

Participants in the study reported sleeping an average of seven hours per night, with 32 per cent reporting less than six hours per night, while moderate to severe obstructive sleep apnoea was identified in 16 per cent of individuals, and almost one‐quarter of all people in the study said they used sleeping pills regularly. The risk of brain injury and decline were not observed in people with normal blood pressure.

Although the participants were based in the US, researchers believe the results would be similar in Australia.

The team said while underlying mechanisms remain unclear, it is possible that short sleep and hypertension interact to increase the risk of cognitive impairment and vascular brain injury.

First author Dr Stephanie Yiallourou said therapies in the future could be tailored to improve brain ageing and reduce brain injury by screening people with high blood pressure for insufficient sleep.

“The next step in this research is to explore whether the double hit of short sleep and hypertension is associated with dementia risk in the long-term,” she said.

While the results are encouraging, many of us struggle with poor sleep quality. Often this can be due to an undiagnosed disorder like sleep apnoea, which affects 3 in 10 men and almost 1 in 5 women.

Fortunately, there are natural remedies and methods you can use to improve your sleep quality and avoid these consequences. In an effort to help you drift off with ease and reap the benefits of good quality sleep, Starts at 60 explored some of the effective natural remedies and methods to help you achieve a better night’s sleep.

Natural remedies to improve sleep quality

There are a number of ways that can help improve the quality of sleep, one of the most effective ways is to establish a regular sleep routine and stick to it. This means going to bed and waking up at the same time each day, even on weekends.

Certain natural supplements have been shown to improve sleep quality in some individuals. By incorporating these natural remedies and methods into your routine, you can help improve your sleep quality and enjoy the many benefits of a good night’s rest.

Some remedies include:

• Chamomile: A herb that has been traditionally used to promote relaxation and sleep. It can be taken as a supplement or brewed as a tea.
• Magnesium: A mineral that can help calm the nervous system and promote relaxation. It can be found in foods like leafy greens, nuts, and seeds, taken as a supplement or used in a bath at night.
• Lavender has a calming scent that can help promote relaxation and sleep. It can be used in essential oil form, added to a bath, or sprayed on a pillow.
• Melatonin: A hormone that regulates sleep-wake cycles. It can be taken as a supplement, but it’s important to talk to a doctor before using it.
• Having a fixed wake-up time and keeping a consistent evening routine: It helps to regulate the body’s internal clock (circadian rhythm) and improve sleep quality. It also helps to signal to the body that it’s time to wind down and prepare for sleep and relaxation.
• Manage stress: Stress and anxiety can make it difficult to fall asleep and stay asleep. Engaging in relaxation techniques like deep breathing, meditation, or yoga can help calm the mind and promote relaxation.
• A comfortable sleep environment: Making changes to your sleeping environment can also help improve sleep quality. This may include investing in a comfortable mattress and pillows, using blackout curtains or an eye mask to reduce light, and keeping the bedroom cool and quiet.

If your sleep problems persist, be sure to talk to your doctor to rule out any underlying medical conditions that may be affecting your sleep.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.