Sleep
Better Brain Blog: Sleep
This blog is all about sleep and how sleep affects your brain. As you probably know, we spend at least a quarter of our lives sleeping, but what exactly is happening in our brain while we sleep?
Researchers used to believe that the brain was quiet during sleep, but this turns out not to be true. While you are asleep, your brain cycles through two different types: REM or “rapid-eye movement” sleep and non-REM sleep. Though REM sleep was previously thought to be most important for learning and memory, more recent data suggests the opposite is true. Non-REM sleep is more important for these tasks and is more restful and restorative.
Your brain has some built in controls for sleep. Circadian rhythms are controlled by a biological clock in your brain. This clock can respond to light cues which reduces the hormone, melatonin. Your brain also has a “sleep drive,” and as the day goes on, your desire for sleep will build. Napping for more than 30 minutes can affect your night’s sleep by decreasing your body’s sleep drive.
Everyone can have a bad night of sleep every now and then. So, how do you feel when you haven’t slept well? Foggy, right? This is because sleep affects your brain in a big way. A healthy amount of sleep is 7-8 hours consistently throughout the night. This is important for “brain plasticity,” or the brain’s ability to adapt to input. If we sleep too little, we can’t process what we’ve learned during the day and we have more trouble remembering it later. Sleep is also a vital time for the brain to remove waste products from cells, as this does not happen efficiently when the brain is awake. Sleep also helps you cement your memories and allows you to be more creative.
Sleep is vital for the rest of the body, too. Symptoms of depression, seizures, high blood pressure, and migraines worsen with poor sleep. Immunity is compromised, increasing the likelihood of illness and infection. Sleep also plays a role in glucose metabolism. Even one night of missed sleep can create a temporary prediabetic state in an otherwise healthy person. Sleep is important for regulating mood, appetite, and libido.
There are many reasons you might not sleep well. Some of these are medical conditions you should discuss with your doctor such as snoring or sleep apnea, restless leg syndrome, and depression. But many individuals struggle with sleep because of poor sleep hygiene, not setting yourself up for a successful night of sleep.
So how can you get your best night’s sleep?
Don’t nap during the day. If you must nap, keep it under an hour and not after 3pm.
Avoid products containing alcohol, nicotine, or caffeine, especially in the six hours before bedtime.
At bedtime, avoid mentally stimulating, physically activating, or emotionally upsetting activities.
Do not use your bed for activities other than sleep and sex. Avoid watching TV, using your phone or computer, reading, writing, studying, and snacking in bed.
Create a comfortable sleeping environment with black-out curtains. Keep the bedroom dark, quiet, and at a comfortable temperature.
Develop regular sleep habits, including going to bed and waking up at the same time, even on weekends.
· Avoid a big meal too close to bedtime.
· Avoid sleeping pills, including over the counter medications that include diphenhydramine.
· Take some time, at least 30 minutes, to wind down before bedtime. Create a routine that can include wearing comfortable clothes, listening to music, or reading a book. A cup of Sleepy-Time tea can also be a helpful ritual.
· Be sure to exercise daily but not later than 7pm.
· Finally, do not try to force yourself to sleep. If you aren’t following asleep within 15-30 minutes, get up and do something relaxing until you feel sleepy. For instance, you should go into a different room and read a book or watch a boring TV show. Do not watch the clock!
Finally, if you are doing all the right things and still not sleeping well, talk with your doctor about an evaluation and treatment plan. Goodnight!