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Improve your sleep quality and protect your brain! Experts share the secret to preventing dementia

Sleep's Secret Weapon: How Rest Protects Your Brain

Protect your brain health with sleep! Experts teach the secrets to preventing dementia and neurological diseases

Hello everyone! This is John. Are you so busy with work, housework, and studying every day that you end up cutting down on your sleep? Modern society is like a "city that never sleeps," and we are constantly being asked to be active. In that environment, sleep may tend to be put on the back burner.

But did you know that sleep is actually incredibly important for the health of our brains? If you think, "It's just sleep, isn't it?", you're missing out! Recent research has shown that high-quality sleep is essential for preventing future cognitive decline and various neurological diseases.

This time, we will explain the deep relationship between "sleep" and "brain diseases" that experts are warning about in an easy-to-understand way even for beginners. After reading this article, you will surely want to reconsider your sleep starting tonight!

What are "cognitive decline" and "neurological diseases"?

First of all, when you hear the term "cognitive decline," it may sound a little difficult to understand. Simply put, it is a decline in memory, concentration, judgment, and the ability to make and execute plans.Deterioration of "brain function"For example, you may find yourself forgetting things, having difficulty learning new things, or not being able to remember the words you want to say during a conversation. If this continues, you may feel like you are having more trouble in your daily life or losing your sense of self.

And then there are "nerve diseases" (also called neurological disorders). These are diseases of the brain, spinal cord, and peripheral nerves that run throughout the body.Diseases related to the "control center and information network of the entire body"Well-known examples of dementia include Alzheimer's disease and Parkinson's disease, but it also includes a wider range of physical disorders. These can affect bodily movements and sensations, and sometimes even thoughts and emotions, so early prevention and measures are very important.

Both of these have a significant impact on our quality of life (QOL), so we would like to avoid them if possible.

Why is sleep so important for your brain?

So why is sleep so important for the brain? Sleep is not just a time to rest the body. In fact, while we are sleeping, our brain is working at full speed to carry out important maintenance work! According to experts, the main important "jobs" that the brain performs while sleeping are as follows:

1. Time to clean your brain! The glymphatic system

During the day, when the brain is very active, waste proteins such as amyloid beta accumulate in the brain due to the activity of brain cells. If too much of this accumulates, it can impair brain function or cause neurodegenerative diseases such as Alzheimer's.

During sleep, especiallyDuring deep non-REM sleep, a special system that flushes out this waste from the brain is active.This is called "Glymphatic System” (It’s like the lymphatic system of the brain), but basically,A high-performance cleaning service for your brainThat's right! By doing this cleaning properly, your brain will be refreshed and ready to function energetically the next day. Without this system, your brain will be filled with garbage. Sleep is indeed an essential cleaning time for protecting your brain's health.

2. Organizing and strengthening memories

The second is "organizing your memory." The events of the day and what you have learned are organized in your brain while you sleep, and important information is firmly fixed in your memory. It's like tidying up a messy desk and filing important documents into the appropriate drawers.

In particular, it is said that emotional memory processing and new skills are consolidated during the light REM sleep. Sleeping well not only helps you to remember what you have studied and important information, but also improves your problem-solving ability and creativity.

3. Repair and maintenance of the brain and body

Furthermore, sleep is essential for repairing brain cells and recharging energy. It is an important time to rest the brain and body tired from daytime activities, balance hormones, and boost immune function, maintaining the mind and body. Growth hormone is also secreted in large amounts during sleep, promoting cell repair.

What happens if you continue to lack sleep?

What happens if you don't get enough sleep? If sleep deprivation becomes chronic, it can lead to poor daytime performance and even more serious problems in the long term.

First, the "brain cleaning" that I mentioned earlier cannot be done sufficiently. This causes harmful waste products to accumulate in the brain. If this continues for a long period of time, proteins such as amyloid beta, which is believed to be the cause of Alzheimer's disease, will easily accumulate in the brain.Significantly increases the risk of cognitive decline and neurological disordersIt is considered.

In other words, lack of sleep is like creating a "room full of garbage" for the brain. In that state, the brain cannot perform at its best. It's like continuing to drive a car with poor brakes. You may encounter big problems one day.

Have you ever felt like, "I can't seem to concentrate lately..." "I get irritated easily..." "I feel like I'm getting more forgetful..."? Maybe this is a sign from your brain telling you to get some rest.

So what should you do? First, reevaluate your sleep!

If you've heard this far, you may be wondering, "So what should I do?" or "How much sleep should I get?" What the experts are saying is exactly this:Are you getting enough quality sleep?"That's what it means.

First, start by paying attention to the amount of sleep you get and the quality of your sleep.The ideal amount of sleep for adults is generally 7-9 hours.It is said that, although there are individual differences, in many cases, if you continue to sleep less than six hours, it will begin to affect your brain function. And it's not just the amount of time you sleep, but also the quality of your sleep, such as whether you slept soundly or whether you wake up refreshed in the morning.

If you feel like you haven't been sleeping well lately or that you just can't help but feel sleepy during the day, this is your chance to improve. So how can you get quality sleep? Here are some simple tips you can try starting today.

  • Go to bed and wake up at the same time every day:This is the basis for regulating your body clock (circadian rhythm). Try to keep your wake-up time on the weekends the same as on weekdays.
  • Avoid caffeine, alcohol, and nicotine before bed:These can have a stimulating effect and reduce the quality of your sleep, so it's best to avoid caffeine, especially four hours before you go to bed.
  • Make your bedroom a comfortable space dedicated to sleep:Keep your bedroom dark, quiet, and at a comfortable temperature (generally between 18 and 22 degrees Celsius). It's best to avoid bright lights from your smartphone, computer, or TV right before you go to sleep, as these can keep your brain awake.
  • Get some moderate exercise during the day:Being physically active can lead to better sleep, but avoid strenuous exercise right before going to bed as it increases the sympathetic nervous system. It is recommended to exercise until around the evening.
  • Relaxation habits:We also recommend reading before going to bed, taking a long, warm bath (around 38-40°C), meditating, or doing some light stretching. Find your own way to relax.
  • Take a short nap:If you do take a nap, keep it to the early afternoon and only take 15 to 30 minutes, as a nap that is too long can affect your nighttime sleep.

It may be difficult to do everything at once, but try just one method and find the one that suits you. The first step is to be aware that "sleep is an important part of health management."

Author's comment

I myself sometimes stay up late when I'm busy, such as before a manuscript deadline, but after reading the information on which this article was based, I was reminded of the depth and importance of sleep. The words "Sleep is the best time for maintaining your brain" really resonate with me.

Brain health is not something that can be achieved overnight, but is nurtured through small daily efforts. Starting tonight, why not try to get a little quality sleep and start "brain savings" for your future self?

This article is based on the following original articles and is summarized from the author's perspective:
This Can Help Prevent Cognitive & Neurological
Conditions, Experts Say

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