You've probably experienced the short-term consequences of sleep deprivation on your brain's ability to function optimally if you've ever tried to work a full, productive day following a bad night's sleep. We don't always operate in a functional manner. Assume we're only employing a small portion of our brain's potential. It's as if you had a full tank of gas but can only sputter around the block.
In fact, the long-term consequences of sleep deprivation can be lethal. Chronic sleep deprivation puts us at a higher risk of developing depression, memory and cognition issues, and neurological disorders like Alzheimer's and dementia later in life—and even sooner.
Good, restorative sleep is essential for the brain's natural detoxification process. Beta-amyloid is a form of protein that accumulates in the fluid between brain cells as a metabolic waste product. Our brains wash this away when we rest, relax, and sleep soundly. When we don't relax or get enough sleep, this protein builds up and clumps together, forming a thick, plaque-like substance which blocks communication between neurons, which affects memory and cognitive function, and is a catalyst for the onset of degenerative diseases like Alzheimer’s and dementia.
Healthy habits for better sleep
1. Late-Night Eating: Avoid eating within three to four hours of going to bed. Because our systems are striving to digest late-night meals, this might disrupt our sleep.
2. Caffeine and Alcohol Late at Night: Did you know that caffeine can linger in your system for up to eight hours after consumption? Because it stimulates our nerve system, it can have a substantial impact on our capacity to go asleep and stay asleep. Our sleep cycles and blood sugar levels can be disrupted by alcohol, resulting in a restless night's sleep. It can even disrupt sleep by interfering with melatonin, a hormone that promotes restful sleep.
3. Reduce screentime: Studies show two or more hours of screen time in the evening can seriously disrupt the melatonin surge needed to fall sleep. Consider turning off all electronic devices at least one hour before sleep, at a minimum. Try reading a book, taking a bath or doing some other type of relaxing activity.
4.Use of Ashwagandha- This powerful superfood also known as Indian ginseng and winter cherry is packed with a compound called trimethylene glycol, which directly promotes sleep in the body. Ashwagandha effectively reduces Cortisol levels which is the key stress-inducing hormone in the body. This makes Ashwagandha sleep beneficial for women dealing with an anxiety disorder or depression as well.
5. Make a to-do list
Spending just 5 minutes writing a to-do list each night can help you avoid the sleep-disrupting habit of thinking about everything you need to do as you’re trying to fall asleep.
A paper to-do list can free you from the urge to constantly run through a mental version. It can also help you feel more in control of tomorrow before it even begins.
