Why Deep Sleep Matters More Than You Know

How prioritizing your nights could be the most powerful dementia prevention strategy available

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YOU KNOW THAT MOMENT…

When you drift off to sleep, and your body finally releases the tension of the day. Your mind quiets. Your breathing deepens. For a moment, everything feels… at peace.

But what if I told you that those precious hours of deep sleep are doing far more than just helping you feel rested? What if they’re actively protecting your brain from one of the most feared diseases of our time?

If you’re a woman over 60, especially if Alzheimer’s disease runs in your family, this may be the most important thing you read about brain health this year.

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THE ALZHEIMERS CRISIS WE DO NOT TALK ABOUT ENOUGH

Let’s start with the sobering reality: Currently, 1 in 9 Americans aged 65 and older are living with Alzheimer’s disease. That number is projected to nearly double by 2060 unless we intervene now.

For decades, we’ve told ourselves that cognitive decline and memory loss are simply “part of aging.” That it’s inevitable. That there’s nothing we can do.

I need to be direct with you: that’s a harmful myth that’s costing millions of people their health—and their futures.

Here’s what the latest research is showing us: up to 40% of Alzheimer’s cases may be preventable or significantly delayed through lifestyle changes. And one of the most powerful—and overlooked—tools we have is something we already do every night: sleep.

But not just any sleep. Deep sleep.

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WHAT THE RESEARCH ACTUALLY TELLS US

As a psychiatric nurse practitioner and certified brain longevity specialist who has worked with patients over 60 for more than 15 years, I’ve watched the sleep-dementia connection become clearer and more compelling with each passing year. The science is now undeniable.

Here’s what you need to know:

DEEP SLEEP IS YOUR BRAIN’S DEFENSE SYSTEM

Recent landmark research published in JAMA Neurology found something remarkable: older people over 60 who experience even a 1% drop in deep sleep every year are 27% more likely to develop memory, reasoning, and decision-making problems. They also face a 32% increased risk of Alzheimer’s specifically.

Think about that for a moment. A 1% decline. Each year. That’s the difference between 6 hours of deep sleep becoming 5.9 hours. Yet the cognitive impact is profound.

The researchers followed approximately 350 individuals over 17 years. During that time, they documented 52 cases of dementia. The finding was consistent and striking: each percentage point of declining deep sleep predicted a 27% increase in dementia risk and a 32% increase in Alzheimer’s risk.

Source: https://www.alzra.org/blog/improving-deep-sleep-may-help-stave-off-dementia-study/

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SLEEP QUALITY MATTERS MORE THAN SLEEP QUANTITY

Here’s something that might surprise you, especially if you’ve been told that you just need to “sleep more.”

Research from the University of California, San Francisco, involving over 2,000 adults tracked over more than a decade, found something counterintuitive: the amount of time people slept wasn’t associated with cognitive decline in midlife. But fragmented sleep was.

In fact, people with higher levels of fragmented sleep were up to three times more likely to score below average on cognitive testing compared to those with lower levels of sleep fragmentation—even when researchers adjusted for factors like education, depression, body mass index, diabetes, and hypertension.

Let me say that again: sleep quality trumps sleep quantity every time when it comes to protecting your brain.

Source: https://www.ucsf.edu/news/2023/12/426901/dementia-prevention-sleep-quality-midlife-matters-more

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DEEP SLEEP ACTS AS A LIFE RAFT FOR MEMORY

Researchers at UC Berkeley used a striking metaphor that I think captures this perfectly. They described deep sleep as “almost like a life raft that keeps memory afloat, rather than memory getting dragged down by the weight of Alzheimer’s disease pathology.”

Their research, published in BMC Medicine, revealed that deep sleep—also known as slow-wave or non-REM sleep—acts as what they call a “cognitive reserve factor.” This means that even if your brain is beginning to show the characteristic changes of Alzheimer’s disease (the accumulation of beta-amyloid protein), having robust deep sleep can help protect your memory and thinking abilities.

In other words: having brain pathology doesn’t mean you’re destined for symptoms. Lifestyle factors—particularly sleep—can moderate and even decrease the effects.

Source: https://news.berkeley.edu/2023/05/03/deep-sleep-may-mitigate-alzheimers-memory-loss-berkeley-research-shows/

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HERE’S THE BRAIN SCIENCE (IN PLAIN ENGLISH)

You’re probably wondering how sleep actually protects your brain from Alzheimer’s. The answer involves something called the glymphatic system—your brain’s own cleaning crew.

Think of your brain like a house that needs cleaning. During the day, as you go about your activities, your brain accumulates waste products—bits of protein and other metabolic byproducts that build up and need to be cleared away. Two of the most concerning waste products are amyloid-beta and tau proteins, both hallmarks of Alzheimer’s disease.

During sleep—particularly deep sleep—something remarkable happens: your brain cells actually shrink slightly, which opens up the space around them by about 60%. This increased space allows cerebrospinal fluid to flow more efficiently through your brain, essentially flushing out these toxic proteins through what’s called the glymphatic system.

But here’s where it gets critical: when you don’t get enough deep sleep, this cleaning process is impaired. The waste accumulates. The amyloid and tau build up. And over years and decades, this accumulation contributes to the development of Alzheimer’s disease.

Research has even shown that a single night of sleep deprivation increases amyloid-beta burden in the brain. One night. Imagine what chronic poor sleep does over years.

Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC7698404/

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WHY WOMEN OVER 60 ARE AT PARTICULAR RISK

Here’s something I see constantly in my practice, and it frustrates me because it’s so preventable:

Sleep problems in women over 60 are reaching epidemic proportions. Yet most of us have been dismissed, told to “just take something,” or worse—told it’s simply inevitable.

The truth? Your sleep challenges aren’t character flaws. They’re not signs of weakness. And they’re absolutely not something you have to accept.

What’s changing is your body’s sleep architecture—the way you move through the different stages of sleep. Hormonal shifts, medications for other conditions, life transitions, stress, and grief can all impact how much deep, restorative sleep you’re getting.

But understanding this is the first step to changing it.

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THE WARNING SIGNS: WHEN SLEEP FRAGMENTATION BECOMES DANGEROUS

Let me ask you something: Do any of these sound familiar?

– You fall asleep easily but wake up multiple times throughout the night

– You wake at 3 AM with racing thoughts and can’t fall back asleep

– You wake up feeling like you haven’t slept, even though you were in bed for 8 hours

– You have restless leg sensations or frequent need to use the bathroom

– You wake to find your mind replaying worries or ruminating about things you can’t control

If so, you’re experiencing fragmented sleep—the exact pattern most strongly linked to cognitive decline.

The good news? This is modifiable. This is something we can address.

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WHAT I’VE LEARNED WORKS: A HOLISTIC APPROACH TO DEEP SLEEP

After 15 years of working with women navigating sleep challenges in midlife and beyond, here’s what I know actually works:

1. HERBAL SUPPORT THAT HONORS YOUR BODY

Certain herbs have profound research backing for improving sleep quality—not just quantity, but the deep, restorative kind.

Passionflower, for instance, has been shown to support relaxation and reduce the fragmented patterns that disrupt the glymphatic system. Valerian root supports deeper sleep stages. Chamomile, lemon balm, and lavender all help calm the nervous system in ways that prepare your body for true rest.

The key is understanding which herbs work best for your unique constitution and any medications you’re taking.

2. EVENING RITUALS THAT SIGNAL SAFETY TO YOUR BRAIN

Your brain needs a signal that it’s safe to shift into rest. In our overstimulated, always-on culture, we’ve lost this.

A warm cup of herbal tea with intentional breathing and gentle movement can prepare your nervous system for deeper sleep. Some of my clients practice what I call a “tea ceremony”—taking 5-10 minutes to truly be present with the sensory experience of their evening tea, allowing it to become a meditation.

Others find that gentle yoga sequences designed specifically for sleep preparation make the difference between fragmented and restorative sleep.

3. MOVEMENT DURING THE DAY, STILLNESS IN THE EVENING

People often don’t realize that how you move during the day directly impacts how you sleep at night.

Regular physical activity—even gentle walks—during daylight hours supports deeper sleep. But equally important is creating contrast: movement and stimulation during the day, and progressive stillness as evening approaches.

This means dimming lights in the evening, minimizing screen time at least an hour before bed, and creating physical movement rituals that signal the transition from activity to rest.

4. UNDERSTANDING YOUR SLEEP ENVIRONMENT AS MEDICINE

Your bedroom isn’t just a place you sleep. It’s a healing sanctuary.

Temperature matters. Your brain sleeps better when it’s slightly cool—around 65-68 degrees is ideal, though some people prefer it even cooler. Darkness matters. Even small amounts of light can disrupt the melatonin production that supports deep sleep. Texture, scent, and comfort all matter.

Some of my clients have transformed their sleep simply by creating a bedroom environment that feels intentional and nurturing rather than functional.

5. ADDRESSING THE UNDERLYING NERVOUS SYSTEM DYSREGULATION

Often, fragmented sleep isn’t really about sleep at all. It’s about an activated nervous system.

Your body may be in what’s called “fight or flight” mode—even at night. This can stem from stress, unprocessed grief, anxiety about aging, or accumulated life transitions.

Meditation practices, particularly loving-kindness meditation and body scan meditation, can help regulate the nervous system in ways that allow deeper sleep. Therapeutic writing can help process the thoughts and emotions keeping you awake at 3 AM.

When we address what’s actually keeping you awake, the sleep often follows naturally.

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THE PRACTICAL PATH FORWARD

I always tell my patients: small steps create lasting change.

TONIGHT, YOU COULD:

– Create a simple evening wind-down ritual

– Adjust your bedroom temperature

– Put your phone away 30 minutes before bed

– Try a simple body scan meditation

OVER THE NEXT WEEK, YOU COULD:

– Add a second element like gentle evening yoga

– Experiment with herbal tea blends designed for sleep

– Create a sleep journal to track your patterns

OVER THE NEXT MONTH, YOU COULD:

– Build a complete evening ritual

– Notice improvements in how you feel during the day

– See changes in your cognitive clarity and memory

Remember: small steps. It all adds up to protection for your brain and a happier, more vibrant you.

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YOU HAVE MORE POWER THAN YOU REALIZE

Here’s what I want you to know after 15 years of working alongside patients navigating this exact crossroads:

You are not destined for cognitive decline. Your age is not a life sentence. And having aging parents or relatives with Alzheimer’s doesn’t mean it’s inevitable for you.

Yes, genetics play a role. Yes, age is a risk factor. But genes are not destiny, and age is just one piece of the puzzle.

The research is now clear: lifestyle factors—including the quality of your sleep—are powerful, modifiable influences on your brain health and Alzheimer’s risk.

You have agency here. You have choice. And you have the power to influence your brain’s health in ways that matter.

It starts with valuing sleep not as a luxury or indulgence, but as the medicine it truly is.

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READY TO RECLAIM YOUR SLEEP AND PROTECT YOUR BRAIN?

If you’re reading this and recognizing yourself—if you’re experiencing fragmented sleep, worried about cognitive decline, or simply ready to take charge of your brain health—I want you to know you don’t have to figure this out alone.

There is a quiet kind of power in learning how to reclaim your nights. Not through medication side effects or restless tossing and turning. But through understanding your body, honoring what it needs, and making choices that create real, lasting change.

I’ve created a comprehensive course called Sweet Dreams After 60 specifically for women like you. It’s designed to help you understand why your sleep has changed, what’s really happening in your brain, and how to reclaim the deep, restorative sleep that protects your cognitive health.

The course includes:

– Video modules exploring the science behind sleep after 60

– Practical strategies including gentle yoga sequences, herbal tea blends, and meditation practices

– A personalized 21-day sleep reset plan

– Bonus content including my proprietary evening tea ceremony guide and bedroom optimization guide

This isn’t about quick fixes or unrealistic expectations. It’s about sustainable, gentle changes that honor your life while protecting your brain.

Enrollment is open now. I’m limiting spots to ensure everyone receives the personalized attention they deserve. Click here for more information.

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RESEARCH SOURCES

1. Deep Sleep and Dementia Risk (JAMA Neurology)

Improving Deep Sleep May Help Stave Off Dementia: Study

2. Sleep Quality in Midlife (UCSF Study)

https://www.ucsf.edu/news/2023/12/426901/dementia-prevention-sleep-quality-midlife-matters-more

3. Deep Sleep as Cognitive Reserve (UC Berkeley/BMC Medicine)

https://news.berkeley.edu/2023/05/03/deep-sleep-may-mitigate-alzheimers-memory-loss-berkeley-research-shows

4. Brain Imaging Study on Sleep Stages

New study links lower proportions of certain sleep stages to brain changes associated with Alzheimer’s disease

5. Glymphatic System & Sleep

https://pmc.ncbi.nlm.nih.gov/articles/PMC7698404

6. Sleep Disorders and Dementia Risk (Meta-Analysis)

https://link.springer.com/article/10.1007/s11357-025-01637-2

7. National Academies Report: Preventing and Treating Dementia

https://aspe.hhs.gov/sites/default/files/documents/dc2ff0be0e08df15971fce57cb8e5c7a/napa-national-plan-2024-update.pdf

8. NIH Alzheimer’s Research Progress (2025)

https://www.nia.nih.gov/about/2025-nih-dementia-research-progress-report

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DISCLAIMER

This blog post is for educational purposes only and does not replace medical advice. Always consult with your healthcare provider before making changes to medications or if you suspect you have a sleep disorder.

Sweet dreams!