Sleep Helps Protect Your Brain

I love the way I feel after a good night's sleep. My body is rested; my mind feels clear and alert; and I am happy to just linger in bed and relax. Of course, this delightful state is eventually interrupted by an alarm going off or the dog barking for me to feed him.

But I continue to feel good throughout the day if I slept well the night before. It's as if my entire system -- my body and my brain -- have been reset in a healthy way.

This good feeling may be a result of the anti-inflammatory effects of sleep. Chronic brain inflammation appears to contribute to cellular deterioration that can lead to Alzheimer's disease. Getting a good night's sleep has a positive impact on that inflammatory process and may explain why people who sleep well regularly often look younger and have more energy.

When scientists measure a volunteer's blood markers of inflammation, they find that after the volunteer has had a restful night of sleep, those measures improve significantly. These are the same measures that improve when we eat anti-inflammatory foods like omega-3 rich fish or olive oil. Dr. Wendy Troxel and colleagues at the University of Pittsburgh have found that people with sleep problems such as difficulty falling asleep, fretful sleep, or loud snoring have a higher risk for metabolic syndrome, another condition linked to chronic inflammation that puts the brain at risk for neurodegeneration.

Scientific evidence tells us that actually sleeping on our problems is an efficient way to solve them. During sleep, our brain's memory centers are busy consolidating recall for more effective memory when we're awake. Sleeping well is an important way to improve your memory ability and may lower risk for cognitive decline.

About 30 percent of adults suffer from insomnia. The following are a few strategies to consider if you're having trouble falling or staying asleep through the night.

• Stay up during the day. A daytime nap can be invigorating, but if you already suffer from sleeplessness at night, try not to nap so you'll feel more fatigued at bedtime.
• Avoid evening liquids. After dinner, try not to drink large quantities of water or other drinks. A full bladder can awaken you during the night and you may have trouble getting back to sleep.
• Stay mellow in the evening. Watching lively nighttime sports or an exciting movie thriller tends to hype some people up, making it harder for them to fall asleep.
• Avoid caffeine at night. Whether it's from tea, coffee, soda or even a chocolate bar, caffeine can keep us awake, so avoid it in the evenings. Try to skip coffee entirely in the late afternoon and evening.
• Maintain good sleep habits. It helps to get into bed at the same time each night. Try to skip watching TV, eating or even reading a book. Simply turn out the light and take a few moments to get settled. If you are not asleep after 20 minutes, get out of bed and do something else until you feel tired again. Once you go back to bed, get settled, and give it another 20 minutes. Every time you get into bed to sleep, try remaining still and focus on slow, steady breathing.

For more by Gary W. Small, M.D., click here.

For more on sleep, click here.

Gary Small, MD, is director of UCLA's Longevity Center and co-author of The Alzheimer's Prevention Program: Keep Your Brain Healthy for the Rest of Your Life.

 

 

 

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Comments

[Terra Ziporyn Snider]

02:47 PM on 01/13/2012

Adequate sleep is also vital for growing teenagers, but the decades-old practice of starting most of our high schools in the 7 o'clock hour has made it an impossible dream. Unfortunately, all the good advice in the world about sleep hygiene can't help this situation (teens would need to be fast asleep by 8 p.m. to get the sleep they need and be up in time for most bus runs).

We're working to change this situation at StartSchoolLater.net, and I hope anyone reading this who cares about the health and well-being of our children will join us. Our first initiative is an online petition (http://bit.ly/tWa4dS) requesting a legislated minimum school start time. Of course, school hours are not the ONLY cause of sleep deprivation in children, but they play a major role and can be changed. And, of course, local schools need to set their own hours, but, sadly, vested adult interests have trumped children's best interests in most attempts to change on a local level. This legislation, basically a child protection law, would make it easier for schools to establish hours that allow all students to get the sleep they so desperately need.

[Gary W. Small, M.D.]

10:23 AM on 01/15/2012

I applaud your efforts. It's never too early (or too late) to help children and adults learn healthy lifestyle strategies that will protect their bodies and their brains.

[Claudia Roldan]

08:26 PM on 01/11/2012

This is great advice but for most people, there a so many obstacles with getting a full nights sleep. I'd like to say that I've been selfish lately and I have been getting some great rest because I've only focused on myself.

[RedneckDem]

09:44 AM on 01/11/2012

Thats great advice, unless you have a baby!

[BlackYowe]

01:22 PM on 01/11/2012

I hear ya.

[Claudia Roldan]

08:27 PM on 01/11/2012

Maybe these tips will help you. We had our "baby sleep whisperer" create a list on some sleeping tips. Hope it helps!:

http://www.skinnyscoop.com/list/rachelrowell/top-baby-whisperer-tips-to-help-your-baby-sleep-better