Better Sleep, Better Brain

A good night's sleep is very important for our health. I believe that the importance of sleep and rest is highly underrated. Sleep is very important. I would say that it is as important as exercise and diet when it comes to overall health.

Studies link poor sleep to heart disease (1), type 2 diabetes (2), anxiety, depression (3), and obesity (4).

On the other side, sleep can have a lot of benefits on brain health and capacity. Good sleep can help someone concentrate better, be more productive and perform better. (5) On the other side, sleep deprivation will have a negative impact on these cognitive performances.

Missing only one night of sleep can alter the ability to think. In a study published by Experimental Brain Research, a group of 18 men was given a task to complete. The first task was completed following a full night’s sleep. The next task was completed after skipping a night of sleep. Brain functions including memory, decision-making, reasoning, and problem-solving worsened, along with reaction time and alertness.

A study on medical interns showed the difference in performance between the interns that were on a normal traditional schedule with 24-hour (or more) shifts and those who had shorter shifts. The interns on the traditional schedule performed 56.6 percent more non-intercepted serious errors. The total rate of serious errors in the critical care units was 22.0 percent higher during the traditional schedule than during the intervention schedule. Interns made 20.8 percent more serious medication errors during the traditional schedule than during the intervention schedule. (6)

Another study found that sleep deprivation can negatively impact some aspects of brain function to a similar degree as alcohol intoxication. (7)

On the other hand, good sleep will improve problem-solving skills and enhance memory.

Nowadays people get much less sleep than they used to get. Why? It seems that there is one most important culprit: the use of artificial lighting and electronics at night. Many people like to enjoy the evening in front of the TV, computer, or smartphone. The blue wavelength that these devices use communicated to our brains that it is still daytime. Studies have been made that show that blue light disrupts the brain’s natural sleep-wake cycle, a crucial ingredient for our body to function at optimal capacity. (8)

Blue light is important for our body, especially when it comes from the sun during the daytime. It helps us to remain alert, it improves performance and mood. (9)

While blue light is very beneficial during the day, it can have many negative consequences if we are exposed to it in the evening. The evening is the time when our pineal gland starts secreting melatonin, a hormone that tells our bodies and brains that it is time to rest. Melatonin is produced in the absence of blue light. Blue light, whether from the sun or a laptop, is very effective at inhibiting melatonin production. (10) Without the production of melatonin, our bodies do not get the signal that they need to go to sleep, which can cause many sleep disorders.

It is interesting that studies have linked melatonin suppression in the evening to various health problems, including metabolic syndrome, obesity, and cancer, (11) as well as mental disorders like depression. (12)

We are surrounded by blue light. Our light bulbs use blue light, and our computer screen, TV screen, and smartphone screen use it as well as blue wavelength. And this affects greatly the quality of our sleep.

When it comes to how much time we should sleep, every individual has unique needs and preferences. Nevertheless, the amount of sleep you need per night is mostly determined by your age.

Official recommendations for sleep duration are broken down by age group (13):

• Older adults (65+): 7–8 hours

• Adults (18–64 years): 7–9 hours

• Teenagers (14–17 years): 8–10 hours

• School children (6–13 years): 9–11 hours

• Preschoolers (3–5 years): 10–13 hours

• Toddlers (1–2 years): 11–14 hours

• Infants (4–11 months): 12–15 hours

• Newborns (0–3 months): 14–17 hours

What can we do to make sure that we get quality sleep at night? Here are a few of our suggestions:

1. Our body functions well on a regular schedule. So go to bed at the same time each night. Following an irregular sleep schedule has been linked to poor sleep quality and duration. (14)

2. Get yourself a pair of amber-colored glasses. Studies show that blue-blocking glasses increase melatonin production in the evening, leading to major improvements in sleep and mood. The amber-colored glasses will filter the blue light and help your body transition to rest.

3. Do not use your smartphone or computer for 1-2 hours before you go to sleep. Or use a blue-light filter app for your devices.

4. Turn off all lights in your home 1–2 hours before bedtime.

5. Get a red or orange reading lamp, which doesn't emit blue light. Candlelight works well too.

6. Use no caffeine, alcohol, and nicotine: Studies have linked caffeine, alcohol and nicotine use to poorer sleep quality, (15, 16)

7. Exercise more: A lack of physical exercise is associated with poorer sleep, and conversely, getting exercise during the day may help you sleep better at night (17)

8. Keep your bedroom completely dark (highly recommended), or use a sleep mask.

Besides the nightly rest, there is something else that matters when it comes to rest and our health. Studies show that our bodies were made to function on a daily rhythm, but also on a weekly rhythm. (18) And just as we need to rest every day, we also need weekly rest, a day in which to put aside our day-to-day work and enjoy time with our family and the ones that we love.

During the French Revolution, the French government tried to change the weekly cycle and make a 10-day week. They expected that people will be more productive, but the result was opposite to their expectations. People started to become sick and the hospitals were full. Soon they had to go back to the 7-day week cycle.

So, I want to encourage you to make sure you get enough rest. Do your best so that your body can rest enough every night. And make sure that your body rests also every 7 days.