How Sleep Cleans The Brain

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How Sleep Cleans The Brain:

      Most people know that sleep is essential for memory and cognitive function. However fewer realize that it is also when the brain performs one of its most crucial tasks, waste removal. This process is carried out by the glymphatic system. A recently discovered network that flushes toxins from the brain, keeping it healthy and functioning properly. This discovery is so recent, it still comes up as a typing error that has to be added to your keyboards dictionary memory.

      The glymphatic system functions similarly to the lymphatic system, but specific to the brain. It relies solely on cerebrospinal fluid (CSF), a clear liquid surrounding the brain and spinal cord acting as a cleansing agent. First, during deep sleep (especially in slow-wave sleep), brain cells shrink by up to 60%, increasing space between them. This gives the CSF room to flow more freely throughout the brain.

     Next the CSF moves in rhythmic pulses carrying away metabolic waste, including harmful proteins like beta-amyloid and tau. These are most commonly associated with neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Hence why sleep is very essential for little ones. These rhythmic pulses send clean CSF in, and dirty (the waste) CSF out.

       Finally, the waste-filled CSF exits the brain through perivascular pathways (tiny channels around blood vessels) and is transported to the body’s circulatory and lymphatic system for disposal. This process is a vital component in your brain’s health and functions, sleep and diet are such under-rated keys to a healthy and long life.

      The glymphatic system is up to 10 times more efficient when you’re asleep compared to when you’re awake. When you’re awake, the brain focuses more on other functions such as thinking, decision-making, and sensory processing. Sleep allows the brain to slow down enough to focus on restoration.  

       If your sleep is constantly interrupted, due to sleep disorders, stress, or irregular schedules, the brain’s waste removal process becomes less efficient. Over time, toxic proteins like beta-amyloid accumulate which increases the risk for cognitive decline, memory loss, and neurodegenerative diseases. Studies have shown that people who consistently get less than 6 hours of sleep per night have a much higher chance of developing Alzheimer’s later in life.

PRO TIPS TO OPTIMIZE YOUR GLYMPHATIC FUNCTION:

-              Prioritize deep sleep, aiming t for 7-9 hours of quality sleep per night.

-              Sleep on your side! Studies show that when you sleep on your side, the glymphatic system works more efficiently compared to sleeping on your back or stomach.

-              Stay Hydrated. Make sure that the water you consume daily is high in PH. You can consume 50+ ounces of water a day and still be dehydrated. The type of water you drink is very important. Fruits and vegetables are also great ways to stay hydrated.

-              Limit alcohol and caffeine consumption before bed.

-              Regular exercise. Even the lightest of routines can improve the overall brain health.

-              Limit screen time and light exposure. Studies also show that screens emit blue light which suppresses the melatonin and delays the onset of deep sleep.

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