Cognitive decline and sleep apnea are two health concerns that affect millions of people, especially as they age. While cognitive decline typically refers to a gradual reduction in memory, thinking skills, and problem-solving abilities, sleep apnea is a sleep disorder that causes interrupted breathing during sleep. Recent research suggests that these two conditions may be more closely linked than previously thought.
In this blog post, we’ll explore what cognitive decline and sleep apnea are, how they are connected, and what can be done to protect both brain function and sleep health.
Cognitive decline is the gradual reduction in mental abilities, including memory, attention, language, and problem-solving. It can occur as part of the normal aging process or be a symptom of more serious conditions like dementia or Alzheimer’s disease. Mild cognitive decline may present as occasional forgetfulness or difficulty concentrating, while more severe cognitive decline can interfere with daily activities and decision-making.
While aging naturally brings some degree of cognitive change, factors like sleep quality, diet, exercise, and mental stimulation can influence how quickly or severely cognitive decline progresses.
Sleep apnea is a common but serious sleep disorder in which breathing repeatedly stops and starts during sleep. The most common form is obstructive sleep apnea (OSA), which occurs when the muscles in the throat relax excessively during sleep, causing airway obstruction. Another form, central sleep apnea, happens when the brain fails to send the proper signals to the muscles that control breathing.
People with sleep apnea often experience disrupted sleep and may not even be aware of it. The condition is associated with symptoms like loud snoring, choking during sleep, and excessive daytime fatigue.
If left untreated, sleep apnea can increase the risk of developing high blood pressure, heart disease, stroke, and type 2 diabetes.
Research has increasingly shown that sleep apnea can have a profound impact on brain health and cognitive function. People with untreated sleep apnea are at higher risk of experiencing cognitive decline, including memory problems, poor attention, and impaired decision-making. Several factors contribute to this connection:
During an apnea episode, the airway becomes blocked, causing oxygen levels in the blood to drop. This repeated reduction in oxygen (known as hypoxia) can affect the brain’s ability to function properly. Over time, frequent drops in oxygen levels may cause damage to brain cells, particularly in areas related to memory and cognition, such as the hippocampus.
People with sleep apnea often experience disrupted sleep cycles. The constant waking to restart breathing (even if they don’t remember it) prevents them from reaching and maintaining deep, restorative stages of sleep, such as slow-wave sleep and REM sleep. These stages are critical for cognitive functions like memory consolidation and problem-solving. Chronic sleep fragmentation can lead to cognitive impairment, daytime fatigue, and difficulty concentrating.
Sleep apnea has been linked to increased levels of inflammation in the body. Chronic inflammation is a risk factor for both cardiovascular diseases and neurodegenerative conditions like Alzheimer’s disease. This inflammatory response may contribute to cognitive decline, as inflammation can damage brain cells and disrupt the processes needed for healthy brain function.
Untreated sleep apnea has been shown to increase the risk of developing dementia. Studies have found that individuals with sleep apnea are more likely to develop both mild cognitive impairment and Alzheimer’s disease compared to those without the condition. This connection is thought to be related to the brain’s prolonged exposure to low oxygen levels and the lack of restorative sleep.
Since cognitive decline and sleep apnea share some overlapping symptoms—such as forgetfulness, trouble concentrating, and daytime fatigue—it can sometimes be difficult to determine which condition is contributing to these issues.
If you're experiencing both cognitive decline and symptoms of sleep apnea, it’s important to address the sleep disorder first, as treating sleep apnea can help alleviate some cognitive symptoms.
Treating sleep apnea can improve both sleep quality and cognitive function. One of the most effective treatments for obstructive sleep apnea is continuous positive airway pressure (CPAP) therapy, which uses a machine to keep the airway open during sleep. CPAP can prevent the episodes of oxygen deprivation and sleep fragmentation that contribute to cognitive problems.
Other treatment options include:
Studies have shown that individuals who consistently use CPAP therapy experience improvements in memory, attention, and executive function, as well as reduced daytime sleepiness. These improvements are particularly notable in individuals with moderate to severe sleep apnea.
Since poor sleep and sleep apnea can accelerate cognitive decline, maintaining good sleep habits is essential for long-term brain health. Here are some strategies to help protect your cognitive function through better sleep:
Aim for 7-9 hours of sleep each night to allow your brain the time it needs to process and restore information. A consistent sleep schedule can improve both sleep quality and cognitive function.
If you suspect you have sleep apnea, seek a diagnosis from a healthcare provider. Treating the condition early can prevent the long-term cognitive effects associated with untreated sleep apnea.
Engaging in mentally stimulating activities, such as reading, puzzles, and learning new skills, can help preserve cognitive function as you age. These activities can complement the benefits of improved sleep.
Physical activity has been shown to enhance both sleep quality and cognitive health. Regular exercise can reduce the risk of cognitive decline and improve the quality of your sleep by promoting deeper, more restorative sleep stages.
While cognitive decline and sleep apnea are distinct conditions, they are closely connected. Sleep apnea can contribute to or worsen cognitive decline due to its effects on oxygen levels, sleep quality, and inflammation. Addressing sleep apnea through treatment like CPAP therapy can not only improve sleep but also help protect and preserve cognitive function.
If you’re concerned about your cognitive health or suspect you may have sleep apnea, consult a healthcare provider to determine the best course of action. Taking steps to improve sleep quality can have long-lasting benefits for both your brain and overall well-being. Please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals.