Memory Loss and Lack of Sleep

I’ve been reading a book entitled “Regain Your Brain” by Peggy Sarlin.  The tag line for this book is “Powerful New Scientific Discoveries That Give you Back a Youthful Mind.” The first chapter deals with the issue of sleep deprivation and its association with dementia and Alzheimers. I want to share some great information from this book and what we can do on a proactive basis to protect ourselves as much as possible from these diseases. There is still so much we don’t know about these conditions, and I certainly don’t pretend to be an authority. However, it occurs to me that we can take precautions and make some practical choices that could stave off the debilitating long term effects of a variety of health issues.

According to the National Center on Sleep Disorders, an estimated 70 million Americans have sleep problems, and the most common cause of memory loss is lack of sleep.

I’ve learned there are four stages of sleep referred to collectively as a cycle and that it’s important for our bodies to consistently move through each stage to fully reap the healing benefits of quality sleep. A cycle consists of stages 1, 2, 3 (non-REM) and REM (rapid eye movement). Each stage lasts five to fifteen minutes. Thus each cycle lasts about ninety minutes. On average, our bodies move through four to five cycles each night, and the entire cycle has specific restorative powers.

One of the most interesting things I found about this pattern of restoration is the part it plays in a daily nap. It’s suggested we limit that nap to no more than about twenty minutes. To do otherwise, we not only risk being able to fall asleep at night, but it hampers our ability to fully appreciate the restorative qualities available to us in a deep sleep state. A short power nap is said to boost our memory, cognitive skills, creativity, and energy level. It’s also touted to be a way to treat sleep deprivation.  Keeping it short is the key.

The ultimate deep sleep goal happens in the final stages of sleep when the body and brain waves slow down, glucose metabolism in the brain increases and that supports short-term and long-term memory and overall learning. It also helps us to feel refreshed when we awake. The pituitary gland secretes hormones such as the human growth hormone leading to growth and development of the body. Children especially need to experience this level of sleep because that is when their bodies generate growth. As we age we need less of this kind of sleep, though it is still important. Deep sleep allows for energy restoration, cell regeneration, increasing blood supply to muscles, promotion of growth and repair of tissues and bones. An added benefit is in the strengthening of the immune system.

So, what can we do to promote ideal sleep conditions? According to the book I’ve referenced, we need to make getting sleep a top priority by setting a consistent schedule of when we go to bed, and when we wake up. We need to make time to get outdoors and get some sunlight with a morning walk. We should keep the bedroom dark and cool going so far as to cover the lights from the clock, phone, television, power strips, etc.. We need to avoid stimulants before bed such as heavy exercise, caffeine, alcohol, nicotine, heavy food, sugar, and television. The author suggests taking a hot bath, doing some gentle stretches, meditating, reading or having a cup of banana tea. Another trick she mentioned is for those nights when we are having problems unwinding. She said to count backward from 300 by threes. The last two suggestions involve a conversation with your doctor. Ask him or her to review your medications. Perhaps those medicines are contributing to the insomnia issue, and changing them or at least adjusting the times you take them could make a difference. Last of all, discuss with your doctor the possibility of underlying medical issues such as sleep apnea, which is a very important issue that should not go untreated.

I’ll have more information about the critical issue of our brain health in the weeks to come.