Sleep and Your Brain

Getting adequate sleep is critical for well-being. Getting 7-8 hours of sleep per night is necessary for healthy brain function. Additionally, people who are sleep deprived drink more and eat more. 

People who get less than 6 hours of sleep have less blood flow to the brain. The brain is 2% of the body’s volume but uses 20% of the blood flow. Anything that decreases blood flow to the brain decreases the brain’s ability to say “no” to something that is bad for it.

• The supplement melatonin has level-A scientific evidence supporting its effectiveness for helping with sleep.
• Bright light therapy in the morning can help reset melatonin levels.
• Alpha-stim devices can be helpful for anxiety, insomnia, depression, and pain.
• Eliminate things that interfere with sleep, including caffeine products, alcohol, nicotine, marijuana, and overly stimulating books (like Stephen King novels).
• If you have insomnia don’t take naps because they will interfere with your nighttime sleep.
• Exercise at least 4 hours before bedtime.
• Use your bed only for sleep and sex. Sex releases natural hormones that can be helpful for sleep.
• Meditate – it helps calm the mind.
• Don’t watch the clock.
• Maintain regular sleep patterns.
• Control the temperature and the light in your bedroom.
• Sound therapy can induce a peaceful sound; white noise can also be helpful.
• For worries, write down your thoughts and concerns along with what you can and cannot do about them.
  
  

• Lay in bed with the lights off, focus on a spot on the ceiling and slowly count to 20, allowing your breathing to become slower and deeper.
• Close your eyes and take 3 deep breaths, then clench your fists as hard as possible and then relax them, allowing that sensation to spread throughout your body.
• Next, imagine the most wonderful place to sleep — imagine it with all of your senses.
• While holding this image, in your mind repeat a comforting prayers or phrase over and over. Your brain will get bored, and you will get sleepy.

Care you will love.