Protecting brain health starts with good sleep

Author: Sun Taixin, Chief Physician, Beijing Electric Power Hospital

Reviewer: Fan Lei, Chief Physician, Beijing Electric Power Hospital

One third of a person's life is spent sleeping, and sleep is vital to us. In this fast-paced, high-pressure modern society, many people face the problem of insufficient sleep, but they don't know that this may bring many hidden dangers to our brain health.

1. The impact of insufficient sleep on cognition and mood

Sleep deprivation refers to the inability to get adequate, high-quality sleep. Studies have found that sleep deprivation is closely related to many physical and mental health problems.

First, lack of sleep can severely affect our cognitive function, reducing mental agility, memory, and concentration. This means we may appear sluggish, difficult, and tired in our studies, work, and daily activities.

Secondly, lack of sleep can also have a negative impact on our mood. Most people have experienced lack of sleep and feel irritable, anxious, and depressed during the day. This is because lack of adequate sleep can lead to a disorder of neurotransmitters related to mood regulation in the brain, making us more susceptible to mood swings.

In addition, long-term lack of sleep can increase the risk of depression, anxiety and other mental health problems. Sleep is essential to our psychological balance and mental health, and lack of sleep can lead to physical and mental fatigue, accumulation of stress, and various mental health problems.

Figure 1 Copyright image, no permission to reprint

2. The impact of lack of sleep on our body

In addition to the impact on cognitive function and mood, long-term lack of sleep can also pose a serious threat to our physical health. It is well known that sleep is an important physiological recovery and repair process. When we fall asleep, the brain begins to clean up metabolic products, repair damaged cells, and release a series of hormones and proteins required to maintain the normal functioning of the entire body. However, lack of sleep can interfere with these important physiological processes, thereby increasing the risk of various diseases.

Lack of sleep is closely related to many chronic diseases, including cardiovascular disease, hypertension, diabetes and obesity. Long-term lack of adequate sleep can lead to increased inflammatory response in the body, decreased immune system function and metabolic abnormalities, thereby increasing the risk of these diseases.

Figure 2 Copyright image, no permission to reprint

Strategies for coping with sleep deprivation

Now that we understand the dangers of sleep deprivation, let’s look at some strategies for dealing with it to protect and improve our brain health.

(1) Develop a healthy sleep schedule: Make sure you have enough time to sleep every day and establish a regular schedule. Try to go to bed and get up at the same time every day to develop good sleep habits.

(2) Create a good sleeping environment: Make sure the bedroom is quiet, dark, cool and comfortable. Use a comfortable mattress and pillow, and avoid distractions from electronic devices such as mobile phones and televisions.

(3) Establish a relaxing bedtime ritual: One hour before going to bed, take relaxing activities such as meditation, listening to soft music, or taking a hot bath. Avoid stimulating activities and strenuous exercise to help your body and mind relax and prepare for sleep.

(4) Control diet and drinking: Avoid excessive caffeine and alcohol intake, especially before bedtime. Control dinner time and avoid excessive drinking before bedtime to avoid frequent waking up at night and affecting sleep quality.

(5) Develop healthy living habits: Maintain moderate daytime exercise, but avoid strenuous exercise near bedtime. Control stress and emotions, and learn to effectively cope with stress, such as through meditation, deep breathing, or seeking support and communication.

(6) Focus on sleep quality rather than quantity: Sleep quality is equally important. Pay attention to your sleep experience and feelings. If you often feel tired or unable to fall asleep, consult a doctor or professional in time to understand possible sleep disorders and seek appropriate treatment.

Figure 3 Copyright image, no permission to reprint

Lack of sleep can have a wide and profound impact on our brain health and overall health. Therefore, each of us should be aware of the importance of sleep to physical and mental health and take appropriate measures to improve our sleep quality. Let us work together to protect brain health, starting with good sleep!