Sleeping for better brain health
Sleep is a critical component of good brain health. Sleep plays a restorative function and is majorly involved in processing and consolidating memories, as well as many other biological functions such as replenishment of muscular energy, immune system responses, and emotional homeostasis. Learn more about what makes a good night’s sleep and sleep hygiene tips to improve your sleep.
What is a good night’s sleep?
During a good night’s sleep, we progress through five stages of sleep: from a relaxed light stages of sleep, to deep sleep (aka “slow wave sleep”), to dream sleep (aka “rapid eye movement” or REM sleep).
A complete cycle of these stages of sleep takes about 90 minutes, which is repeated throughout the night. The amount of time spent in each stage varies, with more deep sleep obtained in the first half of the night.
It has been suggested that 7 hours of sleep may be more beneficial to the commonly touted 8 hours.[1][2] It is normal to briefly wake up multiple throughout the night as we shift between sleep stages. It is also important to note that the quality and amount of sleep we get changes as we age, and studies have suggested that we may need less sleep as we get older.
However, if you have been getting less than 6 hours of sleep for a month or longer, and find it is causing you irritability, fatigue, or impaired functioning or productivity, consider getting assessed for insomnia.
If you have problems falling asleep or waking during the night, or wish to reduce or eliminate sleep medications, consider Cognitive Behavioural Therapy for Insomnia (CBT-I).
CBT-I is considered more effective than sleeping pills, and is the preferred method for treating insomnia as endorsed by the National Institutes of Health.
Sleep hygiene tips for getting a good night’s sleep
During the day
Aim to get 10-30 minutes of sunlight outdoors, ideally as early as possible
Socialize and engage in physically and cognitively stimulating activities
Try to limit daytime napping
Try to limit doing activities while lying in your bed, such as watching TV, playing on your phone, etc.
Before bed
Try to follow a routine
Avoid stimulants such as caffeine, alcohol, nicotine, etc. for at least 3 hours before bed. Consider speaking to a pharmacist about other medications and times you are taking them as they might have negative impacts on sleep.
Dim lights, and turn off screens (phones, tablets, TV) at least 30 minutes before bed
Engage in calming activities, and avoid mentally stimulating and physically demanding activities (such as games, housework, etc.)
