People who sleep poorly are more likely to have brains that appear older than their chronological age, according to a comprehensive brain imaging study conducted by researchers from Karolinska Institute. The study also found that increased inflammation may partly explain this association.
Poor sleep has long been linked to accelerated risk of developing dementia, although it remains unclear whether unhealthy sleep habits contribute to the disease’s development or are rather early symptoms. In this new study, researchers investigated the association between sleep characteristics and the apparent age of the brain relative to chronological age.
Using brain MRI data from more than 27,500 middle-aged and older adults in the UK Biobank, the team combined advanced imaging and machine learning models to estimate each participant’s “brain age” based on 1,079 brain phenotypes. When brain age exceeds actual age, it serves as an early warning sign of declining brain function and increased risk of dementia. Sleep quality was scored based on five self-reported factors: chronotype (being a morning/evening person), sleep duration, insomnia, snoring, and daytime sleepiness. Based on their total scores, participants were classified into three groups: healthy (≥4 points), intermediate (2-3 points), or poor (≤1 point) sleep.
The results revealed that for every 1-point decrease in healthy sleep score, the gap between brain age and chronological age widened by about six months.. On an average, participants with poor sleep had brains that appeared approximately one year older than their chronological age.
The Inflammation Factor
To better understand how poor sleep affects the brain, the researchers also analyzed markers of low-grade systemic inflammation. They found that inflammation accounted for just over 10% of the association between poor sleep and accelerated brain aging. Elevated serum levels of pro-inflammatory cytokines, such as interleukin-1 (IL-1), tumor necrosis factor α (TNF-α), IL-6, and IL-17, were observed as potential mediators of this effect.
Additionally, the researchers noted that, sleep disturbances can alter activity of immune cells, such as macrophages and natural killer cells. A review of related studies also found that reactive oxygen species (ROS) and reactive nitrogen species (RNS) can induce oxidative stress that impairs sleep via the NRF2 pathway. Dysfunction of this pathway has been associated with the most common sleep disorders, including sleep loss and circadian rhythm disturbances.
In conclusion, these findings underscore that poor sleep is a significant contributor to accelerated brain aging, with oxidative stress and inflammation playing key mechanistic role in the process.
Supplemental Support
Nutriventia has developed several clinically validated dietary supplement ingredients that support restful sleep, help manage healthy inflammatory response, and promote optimal immune function. Based on these mechanisms, these ingredients may be part of a healthy brain-aging formula:
Melotime™: Melotime™ melatonin is designed to provide sustained eight-hour sleep support. Approximately, 50% of the dose is released within the first hour, followed by a timed released of the remaining amount across subsequent hours. This release profile ensures that the right dose of melatonin is delivered throughout the night without causing morning drowsiness.
A recent study validated Melotime’s prolonged-release benefits. Participants received either Melotime™ or an immediate-release (IR) melatonin formulation. Results showed that Melotime™ achieved higher plasma concentrations between 4 to 8 hours after supplementation, and an extended half-life of 5.10 hours, compared to just 1.01 hours for IR melatonin.
TurmXTRA™: TurmXTRA™ is a next-generation turmeric extract containing 60% active curcuminoids, delivering efficacy at a low dose of 250mg, equivalent in bioavailability to 1575 mg turmeric-piperine combination. In a ground-breaking pharmacokinetic study, TurmXTRA™ demonstrated superior absorption and bioavailability compared with competitive turmeric formulations that pair curcumin with piperine extract. One 250 mg dose of TurmXTRA™ achieved improved relative absorption than three 500 mg doses of a competitive turmeric supplement, confirming its potency and efficiency.
TurmXTRA™ & Prolanza™: A new study found that TurmXTRA™ and Prolanza™ , administered in separate groups, enhanced neuroprotection in zebrafish exposed to benzo[a]pyrene (B[a]P), a neurotoxin known to trigger oxidative stress, which also contributes to brain aging. This study suggests that TurmXTRA as well as Prolanza may have neuroprotective benefits for aging adults.
C-Fence™: C-Fence™ is a vitamin C powered by modified-release technology that periodically releases a small but effective doses of vitamin C over 24 hours for sustained antioxidant support. In a randomized, double-blind, placebo-controlled pharmacokinetic study, participants who took once-daily 500 mg dose of C-Fence™ exhibited significantly higher vitamin C plasma levels that remained well above baseline for the entire 24-hour period.
Conclusion
Healthy adults strive to keep their minds sharp, and their brains functioning optimally. One of the most effective ways to support these goals is to achieve consistent, restorative sleep, ideally up to 8 uninterrupted hours each night. Quality sleep not only rejuvenates the mind but also elevates and the mood, focus and daily performance. Essentially, healthy sleep supports a healthy brain, and a happier life!
Reviewed by Sneha Sawant Desai, PhD
