Prioritizing quality sleep will help cognitive performance. When we are sleeping, the brain undergoes a restorative reset, performing an array of tasks, including its own version of waste removal as the glymphatic system clears out toxins and metabolic waste. Short-term memories are stored as long-term memories in the neocortex, neural connections are strengthened, and REM sleep helps solve problems and regulate emotions. It’s not all activity, however; there are periods of rest for the brain during non-REM sleep stages 1, 2, and 3. These stages are when the heartbeat slows, muscles relax, and brain waves slow, albeit with brief bursts of electrical activity during stage 2, where we spend most of our time during the non-REM sleep cycles. During REM sleep, brain wave activity heightens, becoming close to that during wakefulness. The amygdala and hippocampus are highly active, helping to process memory and emotion. This stage of dreaming helps support creative thinking when awake. “In Alzheimer’s disease, beta amyloid forms in clusters, called plaques, that worsen cognitive function. Studies have found that even one night of sleep deprivation can increase the amount of beta amyloid in the brain. “One analysis found a considerably higher risk of Alzheimer’s disease in people with sleep problems, estimating as many as 15% of cases of Alzheimer’s disease were attributable to poor sleep.” With brain health and cognitive function so reliant on good-quality, regular sleep, it’s wise to understand how to optimize sleep conditions. “When you sleep better, you perform better,” says Hastens. “We are living in challenging times, and you may think that with the hectic pace of modern-day life, sleep might feel like a luxury you can’t afford. However, from a medical perspective, it’s essential to get good sleep if you want to keep your immune system strong and keep your body and brain healthy.”
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