Brain Science:
Chronic inadequate sleep puts people at higher risk for dementia, depression, mood disorders, learning and memory problems, heart disease, high blood pressure, weight gain and obesity, diabetes, fall related injuries and cancer.
One of the most recent studies and theories about memory and sleep suggests that sleep helps us weigh important memories to ensure we encode the most significant events in our brains. Research is showing that brief bursts of brain activity during deep sleep, called spindles, effectively move recent memories, including what we learned that day, from the short-term space of the hippocampus to the hard drive of our neocortex . Sleep in other words, cleans up the hippocampus so it can take in new information, that it then processes.
Also, one of the more recent and captivating findings about sleep has been the discovering it’s washing effects on the brain. The body clears waste and fluid from tissues through the lymphatic system. Much in the way sleep tides up our memory hub the hippocampus, it also scrubs the brain of metabolic refuse. Sleep performs double –duty: decluttering and taking the garbage out.
Brain Facts:
· An alarming 2013 study found that older adults who experience fragmented sleep are more prone to have Alzheimer’s disease.
· A series of studies of over 1300 adults out of The University of California San Francisco, documented that those older than 75, over a five year period who suffered from disrupted sleep had more than double the risk of developing dementia years later.
· As we have learned chronic inflammation is known to be a strong contributing factor in cognitive decline. A strong body of evidence shows that lack of sleep raises levels of inflammation. A single night of inadequate sleep is enough to activate inflammatory processes in the body, especially in women for reasons we don’t know yet.
· A 2017 study of 15,000 people over 24 years assed memory and brain volumes over time as the years progressed. Those individuals who showed signs and markers of inflammation over time had 5% smaller memory centers than those that did not. 5% makes a big difference later on in life. Even a small percentage dip affects the ability to think and remember. In those people who whose brains had shrunk their ability to recall words was shown to be much weaker than those who retained brain volume. This finding illustrates a message for younger people: their habits could be affecting their long-term ability to preserve their brains. Every night of sleep counts!
So What:
I hope we see the need for sleep and relaxation for brain health. So what do we do to get more sleep and relaxation? Below are 9 suggestions. We can’t spend a lot of time on them but will list them and see which ones you might want some more information on.
· Stick to a sleep schedule and avoid long naps. Get up at the same time every day, weekends and holidays included. If you must nap limit napping to 30 minutes.
· Don’t be a night owl. The best bed time is when you feel most sleepy before midnight. The older you get, the earlier your bedtime will become and the earlier you will naturally wake up.
· Watch what you eat and drink. Be mindful of alcohol intake. While alcohol may make you sleepy, its effect on the body disturbs normal sleep cycles and they particularly disrupt the restorative slow-wave sleep.
· Mind your medicines. Side affects in many commonly used drugs, such as antidepressants, steroids, beta-blockers, and medicines for Parkinson’s, can all affect sleep. Consult with your doctor to see what medicines you can take earlier in day.
· Get moving. Regular physical activity promotes good sleep.
· Wake up to morning light. If you get up before light be aware of day break and look for the sunrise.
· Cool, quite and dark. Minimize light sources including light coming from electronic devises. Ideal temperature for sleeping is 60 to 67 degrees Fahrenheit. Keep pets out of the bed room. (I know, I know!)
· Eliminate electronics. Nearly all light contains blue wavelengths that are a potent suppressor of melatonin, the hormone needed for sleep. The problem is that light emitting diodes (LEDs) produce quite a bit of blue wavelengths (which are used extensively in televisions, smartphones, tablets, and computers.)
· Establish bedtime rituals. You might need 30 minutes to an hour of downtime before bed. Do something relaxing in that period. Stretch, listening to easy music, reading, etc. Wearing socks to bed to keep your feet warm may also help you fall asleep. (According to Gupta)
Well good luck! I have always had a problem sleeping. Maybe this is why? I don’t do very many of these! At least now we have a list if we want to try. (According to Sam)
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