Is Your Brain Performing This Critical Process While You’re Sleeping?

You may think that while you’re sleeping, your brain shuts down. Wrong! While you’re snoozing, your brain is hard at work performing some very critical functions necessary to keep it operating at optimal levels. For example, during sleep, your brain cleans or washes itself by eliminating cellular debris and toxins that build up during the day (basically taking out the neural trash), consolidates learning and memory, and prepares for the following day. An exciting 2019 study from Boston University captured the process in action, showing images of cerebrospinal fluid washing in and out of the brain during sleep. During sleep, your brain cleans or washes itself by eliminating cellular debris and toxins that build up during the day (basically taking out the neural trash), consolidates learning and memory, and prepares for the following day.

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The brain processes that occur during sleep are also important for the health of your immune system, appetite control, and neurotransmitter production. This is why getting “brainwashed” is so critical to overall well-being. If you have trouble sleeping, it can disrupt the critical brainwashing process, causing problems with mental health and cognitive functioning.

SLEEP PROBLEMS, MENTAL ILLNESS, AND COGNITIVE FUNCTION

Unfortunately, an estimated 50 to 70 million Americans have some form of sleep disorder, according to the American Sleep Association. Roughly one-third of Americans experience occasional insomnia, the most common type of sleep disorder. And statistics from the American Sleep Association show that chronic insomnia affects approximately 10% of the population. The rates are even higher among people with mental health disorders. Harvard Health Publishing reports that chronic sleep problems affect an estimated 50%-80% of psychiatric patients. In fact, insomnia is tied to stress, anxiety, or depression over 50% of the time, according to statistics from the National Alliance on Mental Illness. Decades of research reveal a strong connection between sleep problems and issues with mental health. Some of the psychiatric conditions tightly linked to sleep issues include:

• Depression: One study shows that about 75% of people with depression also have insomnia.
• Bipolar disorder: Research in Nature and Science of Sleep indicates that 69%-99% percent of people with bipolar disorder experience insomnia or feel a reduced need for sleep during manic episodes.
• Anxiety: More than 50% of anxiety sufferers say they have trouble sleeping, according to an article from Harvard Health Publishing.
• ADD/ADHD: A systematic review concluded that children with ADHD are more likely to experience sleep disorders than kids without the condition.

The relationship between sleep and mental health issues goes both ways. In general, a night of staring at the ceiling can make you:

• Feel angry, irritable, sad, or stressed
• Lower your ability to concentrate
• Impair your judgment

Over time, sleep problems can lead to a higher risk of depression, ADHD, panic attacks, brain fog, and memory problems. A 2014 study also points to a bidirectional relationship between sleep and Alzheimer’s disease.

10 STRATEGIES FOR BETTER SLEEP AND A HEALTHIER BRAIN

One of the keys to getting adequate rest so your brain can wash itself each night is to make sleep a priority in your life. To promote sleep, try the following strategies and stick with the ones that work best for you.

1. Make sure your is bedroom cool, dark, and quiet.
2. Don’t allow pets in your bedroom—or at least keep them off the bed.
3. Address emotional problems prior to going to sleep.
4. If you’re a worrier, dedicate about 10-15 minutes before bed to journal or pray about your nagging concerns, then stop.
5. Set a regular sleep schedule and stick to it, even on weekends.
6. Read a book, but not on an e-reader or tablet since the light keeps your brain alert.
7. Play soothing nature sounds, wind chimes, a fan, or soft music.
8. Drink a cup of warm, unsweetened almond milk. Add a teaspoon of vanilla (the real stuff, not imitation) and a few drops of stevia. The combination may increase serotonin in your brain and help you sleep.
9. Use lavender to enhance your slumbers. The smell of lavender can decrease anxiety and improve mood and sleep, according to research.
10. Take nutraceuticals that help with sleep, such as GABA, melatonin, magnesium, and 5-HTP.

Sleep disorders and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.