Keep good performances cognitives as we age, it is essential for brain health and reducing the risk of cognitive decline. Indeed, the latter is a consequence of brain aging which can lead to the appearance of cognitive disorders if it is abnormal. They can affect several cognitive functions such as memory, reasoning, attention, or even language, and have a neurological, psychiatric, but also medicinal origin according to the High Authority of Health (HAS).
Although age is the main factor which influences cognitive performance, other elements can also play a role such as a lack of physical activityexcessive alcohol use, poor diet, depression, cognitive inactivity, or even lack of sleep, recalls the World Health Organization (WHO).
How much sleep do you need to optimize your brain function?
In order to explore the link between sleep and cognitive performance, a study from Imperial College London published on July 10, 2024 in the journal BMJ Public Health looked at data from more than 26,000 people aged between 53 and 86, divided into two groups. The data analyzed concerned different aspects of their sleep such as duration, habits, the qualityas well as their chronotypes (whether they consider themselves more morning people, evening people or in-between people).
The researchers first determined thata duration of sleep between 7 and 9 am was optimal for brain functionfor example by stimulating memory, reasoning and information processing speed. In addition, they noticed that sleeping less than 7 hours or more than 9 hours could have a detrimental effect on brain functions.
Chronotype: Being an evening person could lead to better results in cognitive tests
Beyond sleep duration, this study also demonstrated that a person’s chronotype could impact cognitive performance. In fact, the scientists noted that “Evening” people, or night owls, generally had higher cognitive scores. Compared to morning people, night owls scored 13.5% higher in one group and 7.5% higher in the other. Furthermore, people who did not identify as either morning people or evening people also scored about 10.6% and 6.3% higher than morning people.Our study found that adults who are naturally more active in the evening tend to perform better on cognitive tests than those who are ‘morning people’,” Raha West, one of the study’s authors, explained in a statement. She added that “instead than being mere personal preferences, These chronotypes could have an impact on our cognitive functions“.
Sleep: can we influence our chronotype to improve our cognitive functions?
However, these results should not push morning people to become night owls at all costs, according to the researchers. Raha West adds that “It is important to note that This does not mean that all people who get up in the morning have poorer cognitive performance. : the results reflect a general trend that the majority of evening people tend toward better cognition”. “While it is possible to change your natural sleep habits by gradually adjusting bedtimeby increasing exposure to evening light and maintaining a consistent sleep schedule, it is complex to completely transition from a morning person to an evening person.”, she insists.
According to the scientists, this work highlights the multifaceted link between sleep parameters and cognitive performance, with sleep duration and chronotypes being predictors of cognitive outcomes.While it is essential to understand and harness your natural sleep tendencies, it is equally important to remember thatYou have to sleep just enough, neither too long nor too little. : it is essential to keep your brain healthy and functioning at its best”, concludes Raha West.
Sources :
- Sleep duration, chronotype, health and lifestyle factors affect cognition: a UK Biobank cross-sectional study – BMJ Public Health – 10 juillet 2024
- Being a ‘night owl’ is associated with mental sharpness, study shows – Imperial News – 11 juillet 2024
- Cognitive disorders and neurocognitive disorders – High Authority of Health
- Dementia – World Health Organization
