Regular nightmares in middle-aged people could be linked to dementia; try the '10-3-2-1-0' rule for a sound sleep

Bad dreams or distressing dreams are enough to wreck your sleep and put you in a bad, if not, scared mood. However, it could actually be a sign of things getting worse.

According to a recent study, middle-aged people who get regular bad dreams could be at a higher risk of developing dementia as they get older. The researchers found that these nightmares could be linked to an increased case of cognitive decline in these people getting them on a regular basis. The study could further shed light on the clinical significance of our dreams.

The study could also reveal new ways to analyze and screen people’s mental condition and the symptoms of dementia.

Dementia is an umbrella term for a wide range of specific medical conditions, including Alzheimer’s disease. According to the Alzheimer's Association, disorders grouped under the term “dementia” are caused by abnormal brain changes.

These changes can trigger a decline in one’s thinking skills, which usually worsens in time, enough to impair daily life and ability to function independently.

Researchers from the University of Birmingham analysed three studies that included 600 middle-aged adults (aged 35 to 64), and 2,600 adults aged 79 and older. Their focus was to analyse the participants’ sleep quality and brain health.

The researchers found that middle-aged people who reported having bad dreams at least once a week were about four times more likely to experience cognitive decline over the next decade. Their bad dream could be a result of poor sleep, which could be leading to a buildup of proteins associated with dementia.

Nightmares are in fact common among the general population. "Given the ubiquity of bad dreams and nightmares (distressing dreams) in the adult population, it is surprising that their clinical significance remains largely unknown," the paper read.

Lead author of the study Abidemi I. Otaiku told The Guardian that nightmares could be happening as a result of neurodegeneration within the brain’s right frontal lobe, making it harder for people to control their emotions while dreaming.

Dr Jess Andrade, Pediatrics, shared this simple five-point rule to improve your sleep quality on her Instagram handle. This is what it means:

10 hours before bed: Limit caffeine

Three hours before bed: Limit foods that can upset your stomach

Two hours before bed: Limit homework/office work

One hour before bed: Limit screen time

Zero hours: The times you will hit the snooze button

Read more: Did you know there is a blood test that can indicate your heart attack risk?

The 10-3-2-1-0 sleep rule is a great way to remember and follow some of the most effective techniques to improve your sleep quality. It will help you to fix your bedtime, get good rest during sleep, and wake up feeling fresh and energetic.

Try to spend your evening time with friends and family to relax and feel calmer. This may help you to prevent carrying any work or exam stress into your sleep. Note that this tip may not work for people with medical conditions. You should consult your doctor if your sleep quality is affecting your health or day-to-day activities.