By LeAnne Stuver, M.Ed, BSN and Dr. Krystal Culler, DBH, M.A.
We all know that we feel better after a good night’s Sleep. We feel more alert, more energized and are able to be more productive.
We also know the opposite is true, as well—we have trouble concentrating, have less energy and often struggle to be productive when we have not gotten enough sleep.
We often think about our sleep in regard to how it helps/hurts our physical performance – but do we think enough about how our sleep habits impact our brain?
The Sleep-Brain Connection
Sleep affects almost every system in the body. Sleep is essential for brain Health. It allows our brain to recharge and consolidate memories. It helps regulate our mood, learning, and overall cognitive function.Â
Our brain is very busy when we are asleep. Good quality sleep ensures our brain is able to perform vital “cleaning” tasks. Autophagy is the name of the process when our brain cells clear away waste products that accumulate from the chemical reactions taking place in our brain. This process also helps regulate our neurotransmitters – chemicals vital for normal brain function. Autophagy is always taking place in our brain, but it is greatly increased while we are asleep.
Stages of Sleep
According to the National Institutes of Health, there are four stages of sleep that can be linked to specific brain wave patterns and neuronal activity. We cycle through these stages several times each night.
Our circadian rhythms also influence our sleep. They are the fluctuations in our hormones, body temperature and metabolism that synchronize with environmental cues like light and temperature to promote/disrupt our sleep patterns. Learn more about our internal body clock in our past blog.Â
Sleep Statistics
According to the National Sleep Foundation, we are getting two hours less sleep a night than we did 50-100 years ago; we are getting 38 minutes less sleep each weeknight than we did 10 years ago; and between 50 to 70 million adults suffer from some form of chronic sleep disorder such as insomnia, restless leg syndrome, and sleep apnea.
Some of the reasons scientists have attributed to these changes in our sleep patterns are electric lighting, Technology (computers/TV/cell phones), Stress, Anxiety, a work-focused culture, and higher global temperature values.
Adults older than 25 should get 7-9 hours of sleep each night. Adults over 60 tend to sleep less than this recommendation. As we age, sleep is lighter (less REM sleep) and interrupted by multiple awakenings (bathroom visits, medication side-effects, physical discomfort).
Inadequate Sleep and the Brain
According to Dr. Sanjay Gupta in “12 Weeks to a Sharper You” there are many consequences to the brain of chronically being deprived of adequate sleep.
Sleep and Dementia
According to the Global Council on Brain Health (GCBH), sleep disturbances are linked to an increased risk of developing dementia. They cite several reasons for their findings.
The GCBH states that “maintaining good sleep quality throughout your lifespan promotes better cognitive functioning in Aging adults”.
Benefits of Healthy Sleep Patterns
Quality sleep is essential for maintaining overall health and well-being. There are many benefits of getting a good night’s sleep.
Sleep Hygiene
Sleep hygiene is the habits and practices that promote good quality sleep and help prevent sleep disturbances. The GCBH recommends the following suggestions to improve the quality of your sleep.
In summary, sleep and brain health are closely interconnected. Getting adequate amounts of good-quality sleep is essential for maintaining brain health and reducing the risk of developing dementia. It is important to make sleep a priority in your brain health routine!
The post Sleep Well, Think Well: The Sleep-Brain Connection first appeared on Virtual Brain Health Center.
