Sleep & Cognition

Just Sleep On It

We all have a lot on our minds. We juggle stress and decision making constantly between work, children, continuing education, running a household, finances- lets face it, sometimes just deciding whats for dinner can be a challenge! Life can be overwhelming, which is why the old adage is, if you have an important decision to make, sometimes its best to just sleep on it. Why would that be?

Sleep is sacred. Without it, your brain becomes primitive. Sleep loss is a toxin to your energy-creating mitochondria; the organelle found in most cells responsible for the process of cell respiration and energy production. One study in the journal of Sleep showed that sleep deprivation in healthy human volunteers led to a 20 percent increase in two markers of neuronal injury, suggesting that even one instance of acute sleep deprivation may cause injury to your precious brain cells! Lack of adequate sleep causes our brain to revert back to primitive patterns of activity causing a lack of will power and self control, including with eating.

A few years ago, my husband had his knee replaced. I was up every hour to assist with pain medications, icing, and mechanical rotations. Although I ran on about 4 hours of sleep for years as I was working full-time, raising my family and in college most my life- I was exhausted! I woke feeling tired and anxious. At work, I noticed a new lethargy to my decisiveness. I recall one evening, pondering how some of my patients with chronic insomnia do it! I have caregivers who get very little sleep, then wake to start another day of care-giving on very little rest. Its no wonder they burn out so easily. A caregiver will say, “I feel angry and frustrated, but know I shouldn’t”- and they carry guilt with that. Its not an emotion they can control, without adequate sleep, they lose control of emotions easier, AND put themselves at risk as well.

Sleep Facts:

• Sleep is required for memory consolidation, so missing out on sleep can interfere with memory formation.
• Sleep deprivation can increase β-amyloid concentrations
• Sleep problems cause disruptions in circadian rhythms and the hormone melatonin, which are important in proper cognitive function.
• Sleep disorders like sleep-disordered breathing can cause lack of oxygen while sleeping, which may damage the brain.
• Insomnia may cause depression, worsen anxiety, and is very prevalent in psychiatric disorders such as schizophrenia.

A New Horizon: The Glymphatic System
The glymphatic system was recently charted for the first time in 2012. It is the macroscopic waste clearance system that utilizes the arteries that supply the brain, formed by astroglial cells, to promote efficient elimination of soluble proteins and metabolites from the central nervous system. Besides waste elimination, the glymphatic system may also function to help distribute non-waste compounds, such as glucose, lipids, amino acids, and neurotransmitters in the brain. The key is, the glymphatic system functions mainly during sleep and is mostly disengaged during wakefulness. The glymphatic sytem is most active during the deep, slow-wave phase of sleep, where it enables elimination of potentially neurotoxic waste products, including β-amyloid. Amyloids are mischievous proteins that clump together and form plaques in Alzheimers disease. We all generate this protein, but the glymphatic system helps to dispose of waste and decrease amyloid accumulation, acting as your night time clean up crew. So, you guessed it…not enough sleep…not enough time for clean up! Turn off your television and get to bed!

Improving Your Sleep, Naturally

• Turn off the television: Blue light exposure from TV, phones, computers stimulate the brain.
• Go to bed at the same time each night and wake at the same time each morning. Reset your internal clock.
• If you cannot sleep after twenty minutes, get out of bed and do qiet activities such as reading (not on a tablet)
• If feeling anxious, keep a journal next to your bed to write down nervous thoughts.
• Try to avoid caffeine after the morning hours, if at all. For coffee drinkers, try low-caffeine, or decaf.
• Stop drinking fluids a few hours before bed to avoid waking to use the restroom.
• Stop eating at least an hour before bed. Nocturnal eating can sabotage sleep.
• Keep your room dark. Even a little bit of light can disrupt sleep. According to researcher, Seung-Gul Kang in the journal Scientific Reports, People who slept under a very dim light (10 lux) for just one night had decreased working memory and brain function.
• Get direct sunlight within 20 minutes of waking, especially during daylight savings time or when traveling. Bright light helps anchor your body’s circadian rhythm,
• Use an app as an alarm clock. The app Sleep Cycle wakes you only when your sleep has entered on of its lighter phases, so you avoid waking during the deep REM stage, thus the term “waking up on the wrong side of the bed”.
• Eat more fiber, omega-3 fats, and fewer carbs. Inflammation affects sleep quality, and by products of fiber consumption may promote deeper, more rejuvenating sleep.
• Take a warm shower or bath before bed. The drop in body temperature once you step out will signal your body that its time to sleep.
• Keep your bedroom cool. The body likes cooler temperatures to sleep.
• Avoid alcohol. Even though alcohol helps you get to sleep faster, it lessens the amount of time spent in REM sleep, which is your deepest, restorative phase.
• Use essential oils: Peppermint as a rub for aches and pains, restless legs, headaches. Lavender in a diffuser for calm and relaxation. Focus on the smell to distract your mind from ruminating thoughts.
• Use an app for soothing music or nature sounds to help you drift off to sleep. Some I use are Relax Melodies, Nature Sounds, Zensong, Slumber.