Good sleep habits can significantly enhance brain health, reducing the risk of Alzheimer’s disease, as emphasized by doctors on World Brain Day. Prioritizing at least 7 to 8 hours of quality sleep each night is crucial for maintaining cognitive function and overall brain health.
The Overlooked Pillar of Health
Sleep often gets overlooked in our daily routines, yet it is vital for our brain to function optimally. A well-rested brain exhibits remarkable resilience and efficiency. Dr. Vipul Gupta, Chief Neurointerventional Surgery & Co-Chief of the Stroke Unit at Artemis Hospital, Gurugram, highlights the restorative role of sleep in consolidating memories, eliminating toxins, and reorganizing brain networks. Without sufficient sleep, these processes are compromised, leading to cognitive deficits.
Impacts of Sleep Deprivation
Dr. Anand Kumar, Professor & Head of the Department of Neurology at Amrita Hospital, Kochi, warns that it deprivation impairs attention, focus, and task efficiency, reducing overall productivity. It hinders learning and information retention and negatively affects emotional regulation and mood, leading to irritability, anxiety, and depression.
Sleep and Dementia
Research shows a link between chronic sleep deprivation and an increased risk of Alzheimer’s disease. Sleep-deprived individuals are more prone to the accumulation of beta-amyloid plaques, which can lead to cognitive decline and memory problems. Dr. Karishma Jethmalani, Neuropsychologist at Sir H.N. Reliance Hospital, explains the role of the glymphatic system—a waste clearance system in the brain that operates during sleep. This system flushes away harmful toxins, including beta-amyloid, crucial for maintaining brain health.
Rising Concerns
The diagnosis of dementia in younger individuals is rising, coinciding with prevalent sleep problems and insufficient sleep in society. Maintaining good sleep hygiene is essential for cognitive well-being. Excessive use of mobile phones and screens at night disrupts natural sleep signals due to blue light emission. Dr. Gupta notes the challenge of adopting sound sleep habits amid the allure of social media, digital entertainment, and constant distractions.
Mental Stress and Sleep Disturbances
Mental stress contributes significantly to sleep disturbances. Excessive worry about the next day’s activities prevents deep sleep, essential for feeling refreshed and maintaining cognitive health. Dr. Kumar emphasizes the importance of minimizing screen time before bed and managing stress levels to enhance sleep quality and cognitive performance.
The Path to Better Sleep
To boost cognitive health and overall well-being, prioritize 7-8 hours of quality sleep and adopt good sleep practices. Engage in relaxation techniques and reduce excessive worrying to improve sleep quality. By doing so, you can unlock your brain’s full potential and enhance cognitive performance during the day.
Also read: THE IMPACT OF INTERMITTENT FASTING ON METABOLIC HEALTH: TRANSFORMING WELLNESS
