In last month’s article, we reviewed what sleep is. This month, we’ll conclude with the Why; why we sleep, how much sleep do we need, and the benefits of healthy sleep.
Why We Sleep
So why do we sleep?
- This is a question that has baffled scientists for centuries, and no one is really sure about the answer.
- Some believe that sleep gives the body a chance to recuperate from the day’s activities, but in reality, the amount of energy saved by sleeping for even eight hours is minuscule.
- We have to sleep because it is essential to maintaining normal levels of cognitive skills such as speech, memory, innovative, and flexible thinking. In other words, sleep plays a significant role in brain development.
- 17 hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol level of 0.05% (two glasses of wine)
The Lymphatic System
The body has a built-in drainage system for eliminating toxins and metabolic waste called the lymphatic system. The brain is the most metabolically active organ in the body; however, it has no lymphatics to drain away from the waste products.
Groundbreaking research by Dr. Maiken Nedergaard from the University of Rochester and funded by the National Institute of Disease and Stroke (NIDS), has revealed the most probable mechanism for drainage is via the Cerebral Spinal Fluid.
During sleep, the flow of cerebrospinal fluid in the brain increases dramatically, washing away harmful waste proteins that build up between brain cells during waking hours.
• Researchers noticed that during sleep, the system that circulates cerebrospinal fluid through the brain and nervous system was “pumping and removing fluid into and from the brain at a very rapid pace.”
• While the brain sleeps, it clears out harmful toxins, a process that may reduce the risk of Alzheimer’s
• The team discovered that in mice, this increased flow was possible in part because when they went to sleep, their brain cells actually shrank, making it easier for fluid to circulate. When the animal woke up, the brain cells enlarged again, and the flow between cells slowed to a trickle. “It’s almost like opening and closing a faucet,” Nedergaard says. “It’s that dramatic,”
• Nedergaard says this process is important because what is getting washed away during sleep are waste proteins that are toxic to brain cells. This could explain why we don’t think clearly after a sleepless night and why a prolonged lack of sleep can actually kill an animal or a person, she says.
How long do we sleep? (National Sleep Foundation)
Age Sleep requirements per 24 hours
0-2 months 12-18 hours
3-11 months 14-15 hours
1-3 years 12-14 hours
3-5 years. 11-13 hours
5-10 years 10-11 hours
10-17 years 8.5-9.25 hours
Adults 7-9 hours
Benefits of Healthy Sleep
• Improves focus and mental clarity
• Regulates hunger helping control healthy weight
• Reduces the risk of Alzheimer’s
• Improves Cardiovascular health
• Optimizes Immune Function
• Helps mitigate Anxiety, Anger, and Depression
Improving Your Sleeping
• Set a consistent schedule
• Proper diet/exercise
• Relaxation Time
• Prayer/Meditation
• Prepare your environment (cool/dark, bed, pillows, blanket)
• Read/Listen to Music to help if needed
• Consider light snack (quality protein)
• Schedule the following day (mind dumping) before going to bed
Avoid These
• Exercising within 4 hours of sleep
• Consuming Alcohol/Nicotine late
• Light emitting devices (computers, cell phones, tablets)
• Avoid loud sounds
• Lying in bed awake
Useful Supplements
• Melatonin
• Comfortable Bed (Back Support)
• Good Pillow (Neck Support)
• Chamomile Tea
• Valerian Root
• Kava (Pepper Family)
Summary
• Aim for 7.5 – 9 Hours of Sleep Daily
• Be Consistent with Your Sleep Schedule
• Stage Your Sleep Environment
• Make Sleep a Priority
• Avoid Stimulants
• Use Healthy Supplements
Conclusion
Healthy sleep must be intentional and planned. In order to reach optimal health, quality sleep must be a part of your lifestyle.
Please contact me with questions or a complimentary consultation. Email me at DrRonEccles@gmail.com or call me at 484-515-4040.
