Sandy’s Note: Why Sleep Matters More Than You Think

My note last month brought us into the world of “living well” studies around modifiable lifestyle activities. This month, I want to move into what I call the first pillar of activity: sleep.

The question often comes up, “What does sleep have to do with my brain as I age?” Sometimes we also hear, “I don’t need as much sleep as I did when I was younger.”

First, let’s understand that during sleep, we move in and out of four stages: light sleep, non-REM stage two sleep, deep or slow-wave sleep, and REM (rapid eye movement) sleep.

Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. In fact, your brain and body stay remarkably active while you sleep. Recent findings suggest that sleep plays a housekeeping role, removing toxins in your brain that build up while you are awake.

Our brains are very involved in sleep. The hypothalamus receives information about light exposure and helps control behavioral rhythms. The brainstem plays a role during REM sleep by sending signals to relax muscles and limit movement. The thalamus works with the cerebral cortex during deep sleep to block outside stimuli, and during REM to help you dream. The pineal gland receives signals from the hypothalamus to release melatonin, which helps regulate sleep. Brain Basics: Understanding Sleep; National Institute of Neurological Disorders and Stroke https://www.ninds.nih.gov.

So, the brain helps control and support our sleep—but how does the brain benefit from sleep?

Current studies highlight the importance of quality sleep in maintaining a strong, healthy brain. Research shows that during the deep, slow-wave stage of sleep, the brain uses a fluid dynamic process, known as the glymphatic system, to help remove amyloid-beta and tau proteins. Sleep-Dependent Clearance of Brain Metabolites via the Glymphatic System: Implications for Alzheimer’s Pathophysiology; Brain and Behavior, https://doi.org/10.1002/brb3.71374).

The glymphatic system is complex, and research continues to explore how it supports brain health. One recent study has identified a connection between neuroinflammation (brain inflammation) and the microbiome of our gut, showing that our digestive system plays a role in brain health. Glymphatic System Pathology and Neuroinflammation as Two Risk Factors of Neurodegeneration; https://doi.org/10.3390/cells13030286.

So, what can we do to improve sleep health?

Here are some tips from the Alzheimer’s Association and Cedars-Sinai:

• Know your chronotype—are you an early riser or someone who prefers to sleep in? This reflects your internal clock.

• Identify when you feel most alert and energetic during the day to help establish a routine

• Establish a consistent sleep routine

• Work toward daily activity, movement, and social engagement

• Limit food and caffeine before bedtime

• Create a sleep-friendly environment: calm, dark, and free of electronics

This is a brief introduction to the research being conducted on how our brains function and a look at a critical pillar of living well to support brain health.

Next month: Activity and movement.

Thank you for reading.