Sleep better to prevent dementia: How quality sleep protects your brain

Key takeaways

• Alzheimer is one of the most common types of dementia.

• Prioritizing quality sleep is a natural way to help your brain recover, improve cognitive health and prevent dementia.

• Muse headbands are proven to accurately monitor and track your sleep real-time sleep data with clinical grade EEG and fNIRS sensors. Together with guided interventions, you can effortlessly improve your sleep with Muse. Learn more 
  

 

According to the NIH, nearly half of Americans over 55 are projected to experience dementia in their lifetime - and cases are expected to double by 2060. But emerging research points to a surprising ally in brain health: quality sleep.

 

What is the difference between Alzheimer's and dementia?

Dementia is a broad, general term describing a group of symptoms including memory loss, confusion, and changes in thinking or behavior, that are severe enough to interfere with daily life. It is not a specific disease, but rather an umbrella term that covers many conditions caused by various diseases and brain disorders. 

Here are some common types of dementia:

• Alzheimer’s disease

• Young onset dementia

• Lewy body dementia

• Frontotemporal dementia

• Vascular dementia

Alzheimer’s disease is a distinct, progressive brain disease characterized by the gradual decline of memory and cognitive abilities. It is the most common type of dementia. 

 

How to prevent dementia naturally?

Quality sleep is one of the easily overlooked and direct ways to prevent dementia. 

Researchers at Harvard Medical School found that individuals who maintained optimal sleep duration and quality in midlife had a significantly lower risk of Alzheimer’s and dementia than those with persistent sleep disturbances. Similarly, data published in Aging-US shows that older adults with poor sleep quality are more likely to develop dementia, regardless of other health or lifestyle factors.

 

How does quality sleep prevent dementia?

During deep non-REM sleep, the brain activates its natural cleaning system, called the glymphatic system, which flushes out waste proteins like beta-amyloid. These proteins, when accumulated, are linked to Alzheimer’s disease and other dementias. The more effective and restful your deep sleep is, the better your brain’s cleaning process works.

Poor or fragmented sleep reduces this brain maintenance, resulting in harmful buildup that damages brain cells and accelerates cognitive decline. Protecting your brain with quality sleep is an active step toward long-term brain health and dementia prevention.

 

How to sleep better?

• Consistent deep non-REM sleep: This stage is where most metabolic waste removal occurs.

• Uninterrupted sleep cycles: Frequent waking or fragmented sleep impairs the glymphatic system’s efficiency.

• Sleep hygiene and routines: Avoiding caffeine late in the day, limiting screen exposure before bed, and having a consistent bedtime are all proven ways to improve sleep quality and protect brain health.

Learn more >

 

How Muse S Athena supports better sleep for brain health

Muse’s advanced AI sleep platform is designed to support every phase of your sleep cycle, helping you achieve more restorative rest that promotes long-term cognitive vitality.

• AI Coach (Launching November 4 2025): Enso the AI Coach uses your unique brainwave patterns to offer personalized guidance, helping you build habits that enhance sleep quality and reduce brain stress. Learn more about Enso

• Deep Sleep Stimulation (Coming December 2025): Enhancing Muse’s existing Digital Sleeping Pills™ feature, Deep Sleep Stimulation layers in whisper-quiet, EEG-timed sound cues (like pink noise) during deep sleep stages. Tuned to your brain activity, these cues reinforce the slow-wave stage most vital to memory, recovery, and long-term brain health. 

• Smart Alarm & Smart Nap (Early 2026): Smart Alarm detects the lightest point in your final cycle and initiates a gentle wake sequence, helping you rise with less grogginess and more clarity for the day ahead. Smart Nap applies the same intelligence to short rest periods, ensuring you wake at the right moment to recharge midday with sharper focus and renewed energy. 

Backed by clinical-grade EEG and fNIRS technology, accuracy proven by 200+ studies, and over a billion minutes of brain data, Muse moves beyond traditional sleep tracking to deliver targeted interventions that actively support brain health and dementia prevention.

Learn more >

 

Take action: Prioritize quality sleep today

Dementia pathology can begin accumulating decades before symptoms appear. It is highly encouraged to start with intentional good sleep practices earlier in life and obtain profound long-term benefits. Incorporating tools like Muse headbands alongside habits such as regular exercise, consistent sleep schedules, and mindful relaxation creates a strong defense against cognitive decline. Try Muse today for better sleep and enhanced cognitive health!

Related Blogs:

Advancing Alzheimer's research with EEG technology and mindfulness-based meditation

8 ways to preserve your brain health

Reference:

Alzheimer Society Canada. (n.d.). National resource library. Alzheimer Society Canada. https://alzheimer.ca/en/help-support/dementia-resources/national-resource-library?gad_source=1&gad_campaignid=20772557516&gbraid=0AAAAADwntYFfqw5ITJzdHPyrb-6_hjvm0&gclid=Cj0KCQjw0NPGBhCDARIsAGAzpp2yK8m9ek2cYwCPtMjmRbTF7pFU_kD4_JjBtb6bjQbUXQ4xgiefu3oaAjs_EALw_wcB

Centers for Disease Control and Prevention. (2025, February 2). About dementia. CDC. https://www.cdc.gov/alzheimers-dementia/about/index.html

Harvard Health Publishing. (2021, May 3). Sleep well — and reduce your risk of dementia and death. Harvard Health. https://www.health.harvard.edu/blog/sleep-well-and-reduce-your-risk-of-dementia-and-death-2021050322508

Mayo Clinic. (n.d.). Alzheimer's disease - Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/symptoms-causes/syc-20350447

National Institutes of Health. (2025, September 17). Risk and future burden of dementia in the United States. NIH Research Matters. https://www.nih.gov/news-events/nih-research-matters/risk-future-burden-dementia-united-states

Xie, L., Kang, H., Xu, Q., Chen, M. J., Liao, Y., Thiyagarajan, M., ... Nedergaard, M. (2013). Sleep drives metabolite clearance from the adult brain. Science Translational Medicine, 5(147), 147ra111. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7698404/