New Science of Brain and Sleep

Why is it important to sleep? It seems like people who prioritize sleep are boring. They miss out on being productive, watching the last episode of Survivor, going out with friends and other fun things. That may be true, but the more we learn about sleep, the more we see how important it is for ALL of our systems.

Brain health especially depends on sleep. A recent discovery found that the brain has a Glymphatic System. What’s that? It’s a system of communication that delivers nutrients and brain growth factors to the brain and eliminates waste products. That sounds really important! Glymphatic system is ONLY active during sleep!

Imagine New York City at night, with piles of garbage bags waiting to be picked up.. Glymphatic system is like garbage trucks, removing the garbage overnight. When we skimp on sleep, not all the “garbage” in the brain gets picked up and less nourishment gets delivered. It is possible that this contributes to dementia as we age.

Did I convince you that sleep is more important than Netflix? I hope so.

What are some of the things we can do to get the best sleep?

• Wake up at the same time every morning. Yes, even on weekends.

• Go outside within 30 min of awakening (no glasses) to expose eyes to the morning light. Even if it’s overcast, the eyes register time of day, regulate our circadian rhythm, and signal for melatonin production for better sleep the following night.

• Stop eating 2-3 hours before bedtime.

• Ideally avoid screens 2-3 hours before bedtime. I know, it’s not very realistic for most people.. What we can do is

  1. Install blue light filters on our devices

  2. Invest in the orange blue blocking glasses (like Swanwick)

  3. Change light bulbs in the room for red light and use lower light sources instead of overhead light

• Create your ideal sleep environment:

  1. Bedroom clean and cool (about 65 degrees)

  2. Dark: use blackout curtains, remove electronics and electric alarm clocks. Even the little green light on your phone can disturb sleep.

  3. Turn off all electronics

Sleep well! Good night!