How Sleep Supports Brain Health

Sleep is often hailed as a cornerstone of overall well-being, and for good reason. Beyond providing a refreshing reset for the body, sleep plays a vital role in supporting cognitive function and brain health.

The relationship between sleep and the brain is intricate, with a growing body of research highlighting the profound impact of quality sleep on cognitive performance, memory consolidation, and even the prevention of neurodegenerative disorders.

In this blog, we will explore the multifaceted ways in which sleep supports brain health.

How sleep supports brain health

Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. Your brain and body stay remarkably active while you sleep. 

Research suggests that:

1. Sleep removes toxins in your brain that build up while you are awake

Research shows that healthy sleep prevents an increase in beta amyloid, a protein found to accumulate in people with Alzheimer’s.

When we get quality sleep, the fluids between neurons are better able to flush out large molecules and prevent toxic buildup through a process called the glymphatic flow.

A good sleep could therefore decrease the risk for neurodegenerative brain diseases.

2. Sleep helps your brain work faster

Research published in the National Library of Medicine notes that sleep is an opportunity for the neurons to take a break and repair themselves.

After you get your sleep, they return to work zestfully, and you have an easier time concentrating and remembering stuff.

3. Sleep helps you make sense of new information

Without sleep you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly.

According to research published in the journal ‘Current Biology’, even while we sleep, our brains are using the information they have learned.

4. Sleep helps your brain solidify memories

Research has shown that memories of certain tasks can actually improve while you sleep.

According to National Institute of Health (NIH), USA, memories seem to become more stable in the brain during the deep stages of sleep. After that, REM, the most active stage of sleep, seems to play a role in linking together related memories.

That’s why a full night of sleep may help with problem-solving. REM sleep also helps you process emotional memories, which can reduce the intensity of emotions.

5. Sleep helps your brain regulate your appetite

Skimping on sleep often can lead to weight gain. Studies have shown that lack of sleep prompts your brain to release more ghrelin, the hormone that causes you to feel hungry.

At the same time, too little sleep causes your brain to pump out less leptin, the hormone that makes you feel full. Sleepless nights will make us snack on junk foods at night, and that being tired and sleep-deprived will make you more likely to skip our workout.

A University of Chicago study, in 2014, found that people who are sleep deprived tend to take in about 300 more calories per day compared to their well-rested counterparts.

6. Sleep has anti-ageing benefits

Sleep is the time that your brain gives the go-ahead signal for releasing the growth hormone that your body uses to grow new cells and repair damaged tissue.

The growth hormone fights stress and damage caused by the sun and the oxidizing environmental pollutants that can cause your skin to get dull. Adequate healthy sleep can help stave off premature ageing by fostering the growth of new, healthy cells that keep your skin looking younger.

A study by University of Michigan researchers, published in the ‘Journal of Clinical Sleep Medicine’ found that healthy sleep led to volunteers having more supple skin and fewer wrinkles. They appeared more youthful and attractive. Beauty sleep is a reality.

When you don’t get enough sleep

Sleep impacts brain function significantly.    

Here’s what happens when we don’t get enough sleep.

1. Sleep disturbances have a broad impact on our health and body functions

They’re also linked to an increased risk for disease, including neurodegenerative disorders like Alzheimer’s and Parkinson’s. Some data indicates that sleep and circadian rhythm dysfunction, such as fragmented sleep or night wakings, may be a risk factor for these types of brain disease.

2. Sleep is vital 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 have more trouble remembering it in the future.

Because sleep promotes the removal of waste products from brain cells, inadequate sleep leads to this process happening less efficiently.

According to the American Brain Foundation, many people with Parkinson’s disease experience REM sleep behaviour disorder (RBD), in which they physically act out their dreams, for years before their diagnosis. In this way, the sleep disorder could be considered a prodromal syndrome, or a sign that may precede Parkinson’s. People with RBD are also more likely to develop cognitive problems or dementia.

3. Increased health risks

Symptoms of depression, seizures, high blood pressure and migraines worsen.

How much sleep do you need?

The general recommendation is 7 to 8 hours for adults but every person has different sleep needs, so the exact amount needed varies from person to person.

Deciding how much sleep you need has to consider your overall health, daily activities, and typical sleep patterns.

The American Academy of Sleep Medicine recommends that you get the following amount of sleep on a regular basis:

• Infants 4 months to 12 months should sleep 12 to 16 hours per 24 hours (including naps).
• Children 1 to 2 years of age should sleep 11 to 14 hours per 24 hours (including naps).
• Children 3 to 5 years of age should sleep 10 to 13 hours per 24 hours (including naps).
• Children 6 to 12 years of age should sleep 9 to 12 hours per 24 hours.
• Teenagers 13 to 18 years of age should sleep 8 to 10 hours per 24 hours.
• Adults should sleep 7 or more hours per night.

However, it is not just about sleep quantity. Quality sleep matters too, and it is possible to get the hours that you need but not feel refreshed because your sleep is fragmented or non-restorative.

Fortunately, improving sleep hygiene often boosts both the quantity and quality of your sleep.

Tips for better sleep

• Stick to a schedule. Go to bed and wake up at the same time each day.
• Exercise 20 to 30 minutes a day but no later than a few hours before going to bed.
• Avoid caffeine and nicotine late in the day and alcoholic drinks before bed.
• Relax before bed – try a warm bath, reading, or another relaxing routine.
• Create a room for sleep – avoid bright lights and loud sounds, keep the room at a comfortable temperature, and don’t watch TV or have a computer in your bedroom.
• Don’t lie in bed awake. If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired.
• See a doctor if you have a problem sleeping or if you feel unusually tired during the day. Most sleep disorders can be treated effectively.

Conclusion

In a world that never sleeps, it's easy to overlook the foundational role of how sleep supports brain health. In conclusion, sleep is a powerful ally in the pursuit of brain health and cognitive vitality. Its role in memory consolidation, neuroplasticity, and even defense against neurodegenerative disorders highlights its significance.

Prioritizing sleep isn’t just about feeling rested; it’s about nurturing the brain’s ability to learn, adapt, and thrive. By understanding and implementing sleep hygiene practices, we can harness the transformative potential of sleep to support our brain health and lead more fulfilling lives.

In order to enjoy full benefits of sleep, what you need is adequate duration, good quality, appropriate timing and regularity. A few simple lifestyle changes can go a long way in helping you achieve all of them, no matter your age or the stage of life you’re in.