A late night at work, too many things on the to-do list, or maybe you were startled awake by a nightmare . . .
. . . most of us have experienced lack of sleep at some point in our lives (and for some, it can feel more like the norm than the exception).
But, missing out on sleep can lead to learning difficulties, problems with motor control, and general irritability – it just makes our brain unhappy.
So what exactly is going on when we do get a good night’s sleep that helps us feel so refreshed and clear-headed?
Well, a couple years ago, Maiken Nedergaard, MD, DMSc and her team of researchers at the University of Rochester Medical Center discovered important mechanisms in the brain that are responsible for preventing waste products to build up. They called it the “glymphatic” system.
Essentially, the glymphatic system flushes fluid from the brain through the space between brain cells, carrying away any “debris” to the liver, where it gets disposed.
More recently, Dr. Nedergaard had a hunch that the sleep-wake cycle might play a role in regulating the glymphatic system, so she set to work using new imaging technology called two-photon microscopy to examine the brains of live mice.
Researchers did a series of experiments looking primarily at the amyloid-beta, a natural byproduct of brain function that, when it builds up, can lead to Alzheimer’s disease.
During the experiments, the researchers compared the brains of mice who were awake, mice who were asleep, and mice who were under anesthesia to see if there was any difference in the way the glymphatic system worked to flush out the amyloid-beta protein.
So what were the results?
Well, researchers found that during sleep, the glymphatic system was 10 times more active than it was while the mice were awake. Not to mention, sleep helped rid the brain of more amyloid-beta than other brain toxins.
And brain cells actually shrank by 60%, causing more efficient movement of the brain fluid that flushes toxins away.
So the brain is performing some important maintenance while we sleep, allowing us to not only feel refreshed, but actually wake up with a clearer head – so to speak.
Now, although this study was done using mice, the results still suggest that sleep is something to add to the list of things that can promote brain change, given the similarities between the mouse brain and the human brain.
If you’re interested in reading more, the full study can be found in the October 2013 issue of Science.
And to find out more ways you can change your brain and live a fuller, bigger life, check out our Practical Brain Science webinar series.
What are some techniques you or your clients have used to get a better night’s sleep? Please share your thoughts in the comments below.
Hi all,
I have no trouble falling asleep at night but often wake at the slitest noise. I can hear things in my room, in my son’s room down tue corridor and outside. It is like I am on high alert all the time. I pracrice yoga regularly and meditate. I also suffer from seasonal depression and during tye cold winter months, sometimes I struggle to get 4 hours sleep each night
Again, I have no trouble falling asleep (early or late) but I never feel well rested in the morning.
Dear Ruth,
To prepare myself for a better night’s sleep, I listen to 2 hymns I resonate with; the first one is about being a woman of peace & the final one expresses gratitude.
Then, I lay down & pray my Novena for people who I know that are ill; praying for their healing.
For the majority of nights, I fall asleep by the end of the Novena & feel very settled as I pray the Novena.
Doing a body scan from toe to head and consciously breathing turns on the parasympathetic nervous system and helps us get out of our thinking mind. I find this helps me to turn off and fall asleep. I suggest this to clients as well, and they also have good results. I also suggest hand on heart. It really quiets and comforts.
Well said Bonnie ……….. thanks for your comments! I’ll use this! 🙂
Hello Ruth and subscribers, the brain definately gets recharged during the night. I am always amazed how well I can remember all the chinese words I have learned in the evening after I got up in the morning. Much better then the words I learn in the morning and repeat in the afternoon.
sleep well,
Billy
Ruth, thank you for your extremely helpful posts! Have you ever written about the brain benefits of humor/laughter?
Here’s what I recommend and what I do when having trouble going to sleep:
1. Make yourself as comfortable in bed as you can. Soft pillows on both sides of your body and under your head make a cozy cocoon where you can feel safe and protected. Just enough covers (or none)to feel warm but not too hot.
2. Loosen your jaw, meaning unclench your teeth. Thinking (the voice of your ego in your head) is what keeps you awake and it’s very difficult to think with a loose jaw. Just let it hang loose with a closed mouth. No effort required.
3. Repeat these words or your won version of them slowly and silently to yourself over and over until you go to sleep: “Let go, let God: Thank you God for sound sleep.” If you don’t like the word “God”, substitute any word you wish that stands for a power greater than yourself that you believe constantly showers you with love and all the gifts you wish for. If you don’t believe in such a power, invent one and make it Real for yourself. Keep it simple.
4. You’ll be surprised at how quickly this works.
Good sleeping!
1. 1 hour before going to bed, turn off all electronics and get ready for bed.
2. When all ready for bed, Inhale as you stretch 1 hand up high flat toward Heavens and stretch the
other hand down low flat toward Earth. Hold your breath. Feel your stress drain into the Earth.
Exhale and switch hands. Do entire cycle 2 more times.
3. Place your thumb pads over your little fingernails. In this position, rest the end of your thumbs on
your temples, and your extended other fingers on your forehead, fingertips facing fingertips.
Relax in gratitude. Breathe in peace. When ready, move on to #4.
4. Place the pads of your little fingers on your temples. Drag up, over, down around your ears and
down the sides of your neck. Do this slowly 3 times. The 3rd time slide your hands on down and
cross them over your heart. Relax in gratitude. Breathe in peace. When ready move on to #5.
5. Place soles of feet together. Place middle fingertips inside legs on the bottom of anklebones. Slide
your fingers slightly forward into small dip. Close eyes. Hold this position x 2-5 minutes.
Sleep Well!
Great info on why we need sleep. I have been impressed with an app called Brainwave Studio which has many options for increasing alpha and theta frequencies to induce sleep or beta waves for focus, concentration.