The Power of Sleep, the secret to a brilliant brain!

Hi, did you know that “Sleep” is your secret superpower to make your brain shine?

Sleep is an essential part of our lives, a seemingly passive but incredibly vital activity, and many people struggle daily to get to sleep, and for many others it is a real challenge to get at least 7 hours of sleep. I see this a lot in my practice and one of the first questions I ask my patients is about their sleeping hours, because it is essential for the entire functioning of our body and does not trigger other complicated health issues.

Although we often perceive it as a period of rest, sleep is actually a dynamic and complex process that triggers a series of profound effects on our brain and overall well-being. From memory conciliation to emotional regulation, sleep plays a central role in numerous aspects of our mental and cognitive health.

Let's look at some of the functions of sleep in our daily lives and the effects we can have.

Reconciling memory and learning

One of the most likely effects of sleep on the brain is its role in memory consolidation and learning. During sleep, especially in the RAIM and DEEP sleep stages, the brain processes and organizes information that has been acquired during the day. Sleep has been shown to improve knowledge retention, as neural connections are strengthened and new patterns are formed that allow for more efficient learning.

Emotional regulation and mental health

Sleep is also closely linked to emotional regulation and mental health. Lack of good sleep can contribute to problems such as anxiety, depression and stress. During sleep, the brain processes and regulates emotions, which contributes to a balanced mental state and a greater ability to cope with emotional challenges.

Brain cleansing and removing toxins

In addition to its cognitive and emotional functions, sleep also plays a crucial role in removing toxins and waste from the brain. The glymphatic system has been found to be activated during sleep, allowing for more efficient removal of proteins and other waste products that can build up and damage brain cells.

Regulation of Metabolism and Hormones

Sleep also influences the regulation of metabolism and hormones in the brain and body. During sleep, hormones are released that influence appetite and satiety, which can affect our eating habits and energy balance. Lack of sleep has been associated with hormonal changes that can increase the risk of obesity and diabetes.

Cognitive Function and Performance

Our cognitive function and performance are also closely linked to sleep. A poor night's sleep can affect concentration, decision-making, problem-solving, and creativity. On the other hand, a good night's sleep can sharpen the mind and improve mental clarity. My mom would tell my brother and me to go to bed early so we could be sharp in maths, and it was true that we woke up bright and early for exams!

Ultimately, it is vital to recognize that sleep is not a luxury but a biological necessity. Prioritizing quality sleep and adopting healthy sleep habits can have a profound impact on our quality of life and overall well-being.

Some recommendations I can give you to start practicing good sleep hygiene are:

- Establish a sleep ritual.

- You can use essential oils like lavender oil to help you relax.

- Put down electronic devices and stay away from blue light (screens of all kinds, electronic devices) at least 1 hour before.

- You can drink some relaxing tea to let your body know that it's time to rest.

- Find a good book and immerse yourself in reading.

- You can also do a meditation that includes conscious breathing.

As scientific research continues to reveal the mysteries through which sleep affects the brain, it is clear that we should not underestimate its importance in our quest for a healthy, balanced life.

Remember, I am a habit change specialist and I am here to help you establish and implement wonderful routines so you can have restful sleep, a more resilient brain, and improved overall well-being.

A hug,

Marisela