Sleep For Brain Health

We spend up to a third of our lives snoozing for a reason. Not getting enough sleep can result in potentially severe cognitive deficits in processing speed, attention, memory and reasoning.

So what exactly happens when we lay ourselves down to bed? The short answer is that no one is quite sure.

Here is some of what we do know:

• Sleep helps solidify memories.
• Prolonged sleep deprivation causes decreased neurogenesis.
• Even mild sleep disturbances can interfere with the encoding of memories.
• Naps can significantly improve memory and performance (short 10-20 minutes are best).
• Lack of sleep increases emotional reactivity (makes you touchy).

Some tips on how to get a good night’s rest:

• Don’t nap after 3PM.
• Go to bed at the first wave of evening fatigue.
• Keep consistent sleep and wake times.
• Avoid caffeine (including chocolate) late in the day/evening.
• Ramp down physical and intellectual activity before bed.
• Exercise regularly.
• Quit smoking (nicotine is a stimulant).
• Make your bedroom as dark and quiet as possible.
• Don’t work in bed.
• Don’t eat 2 hours before sleeping.
• Reduce alcohol consumption (lowers quality of sleep).
• Meditate.

Keep in mind that everyone is different concerning sleep needs and preferences. It is possible to get too much sleep, resulting in negative mood and health effects. Your average person, however, tends to lack what’s needed to thrive – about 8 to 9 hours of sleep per night.