Unmasking the effects poor sleep has on the brain:

The human brain is an incredibly intricate and powerful organ, demanding a significant amount of energy. Approximately 20 percent of our daily energy is dedicated to fueling its functions. Given the substantial energy expenditure, obtaining an adequate amount of sleep becomes essential to replenish the depleted energy levels.

As we sleep, our body transitions through different stages of sleep, including NREM stages one, two, and three, followed by REM sleep. Each stage is accompanied by the production of specific chemicals that facilitate rest and promote recovery. Cycling through these stages uninterrupted is critical in achieving a well-rounded night's rest.

Now how does this affect our cognitive ability in the short term vs the long term:

In most cases, the aftermath of a restless night leaves us facing fatigue and lethargy. Now these impacts may seem apparent but, there are less obvious effects worth considering.

A study that was published in 2019 indicated that implications arise in higher-order processes, including placekeeping and working memory. Working memory is a cognitive system that allows us to hold information in our mind and use it for various tasks, whereas placekeeping is more focused on keeping track of progress within a task or activity. These are two systems that we are constantly using in our day-to-day lives whether it’s remembering what page we left off on or simply adding and subtracting numbers in our head. Thus, it is important that we take the necessary steps in optimizing their abilities by getting a good night's rest.

Many of us may be quite familiar with the short-term effects but, what happens when that poor sleep is compounded over your lifetime? Prolonged sleep deprivation can impair many cognitive functions that are important in our everyday life such as concentrating, decision-making, and problem-solving. A study conducted estimated that nearly 15% of Alzheimer’s cases can be linked back to inadequate sleep. Though there are many other factors that can be attributed to such a disease, it is still notable that sleep was a contributing factor. By simply taking action today and fixing your sleep, you can improve your chances drastically of maintaining these cognitive functions.

How do I fix my sleep:

Now that we understand the importance of sleep and its associated benefits, how can we effectively address and optimize our sleep? Listed below are 5 beneficial sleep tactics that can be implemented today.

• Maintain a consistent sleep schedule: Establishing a regular sleep routine of going to bed and waking up at the same time helps regulate your body's internal clock.

• Limit screen time before bed: Avoiding blue light at least 1 hour before bedtime is important as your body needs a wind-down period where it can begin melatonin production.

• Sleep in complete darkness: One useful tool for this is blackout curtains. Sleeping in total darkness increases melatonin production and regulates our circadian rhythm.

• Optimize room temperature: Body temperature regulation is important in the sleep cycle and a drop in body temperature is associated with better sleep quality. The optimal temperature can vary from person to person but typically, 60-70 degrees is ideal for most.

• Allow sufficient digestion time: Finish any meals or liquids at least 2 to 3 hours before bed (the longer the better) to reduce discomfort and indigestion during sleep.

Since these simple steps may not be universally effective, it's recommended that you conduct personal research and experimentation to find the sleep tactics that work best for you. Prioritizing healthy sleep habits, such as the ones mentioned, can lay the foundation for a productive and energized life. By understanding your individual needs and incorporating suitable strategies, you can cultivate a personalized approach to sleep that optimizes your well-being.