Community Update (6/15/25)

Wellness

To Sleep, Perchance to Dream…

By Joan M. Smith

We all are aware of changes in our sleep patterns as we age, and each one of us is different from others. But there are certain factors that apply to all of us, regardless of age.

Let’s consider sleep in general. The New York Times (May 13, 2025) reviewed the process of sleep and its importance. Scientists tell us we have a sleep cycle, with typically consists of 4 stages, that replay about every 90-120 minutes as we sleep. Two stages are lighter sleep, when the body relaxes and heart rate and temperature drop. The third stage is deep sleep or slow wave sleep, when brain activity slows, and the fourth stage is REM (rapid eye movement) sleep, when dreams occur. All stages are necessary, but deep sleep and REM are very important to our health as they are the stages when healing and renewal of mind and body occur. In deep sleep, your brain regulates metabolism and hormones, rinsing the brain of waste, allowing for physical and cognitive restoration. The brain consolidates memories and learning. In REM sleep, brain activity is similar to when one is awake, and the brain processes emotions and new information learned when one was awake.

The phases of deep sleep and REM influence dementia risk. In deep sleep, the rinsing includes flushing out amyloid proteins found in Alzheimer’s. It seems that years of interrupted sleep and incomplete flushing could hasten the onset of dementia. One study found that in older people, a shorter amount of nightly REM sleep and taking longer to get to REM sleep in each cycle, were predictors of dementia in later life; perhaps this is related to losing the capacity of REM to store and process memories.  But much of this is relativity, and is not causality. And adults (particularly women) naturally spend less time in deep and REM sleep as they age.

So, what about dreams? The Cleveland Clinic (online website) says that the most vivid and memorable dreams occur in REM sleep, although you can dream in other stages as well. Recall that in REM sleep, the brain processes and consolidates memories, including those experienced in dreams. Therefore, dreams can be indicative of a good sleep quality. But not remembering your dreams does not necessarily mean you didn’t sleep well. Many people do not recall dreams, and those that do, not every night.  Factors affecting the types of dreams and even dream recall include: age, sleep deprivation, stress and medications.

How to get a better sleep? Some factors seem like common sense. We know that   regular mental exercise and physical activity help reduce the risk of cancer, depression, diabetes and overall mortality. Well, adequate sleep can have a similar effect to decrease risks of these and other adverse conditions. Researchers seem to agree that committing to a consistent sleep schedule is very important, and rather than drugs or supplements, lifestyle changes are far more likely to increase your sleep duration and quality.

But what about waking up? Apparently, one will benefit from allowing sunlight into the eyes upon awakening, as this starts the body clock toward bedtime later that day.  While there is no “best” time to wake up, as long as you have your 7-9 hours of sleep, you should wake and get up. And don’t let the weekends throw you. If you got less sleep, get up at your usual time, and if necessary, have a nap later in the day. This consistency is important because your body runs on circadian rhythms that regulate your metabolism, appetite, hormones, mood, body temperature and cognitive function (Dr. Katherine Sharkey, NYTimes). Thus, consistent awakening times can keep these functions running smoothly; too much or too little sleep can make you feel drowsy or uncoordinated, what sleep experts call “social jet lag” if you stay up late and sleep in on the weekend.

Sweet sleep and perchance to dream!