Sleep is vital for the brain. Ideally, for adults the goal is to have 7 or more hours of sleep a night. Poor sleep is linked to depression, memory decline, and stroke. Further, to charge well our brain with a good night sleep, it is important to align our activities with the circadian rhythm. It is because of a key player, the central master-clock called suprachiasmatic nuclei. This is a tiny but mighty brain structure that keeps our biological clock oscillating at a certain pace related to the daylight/photoperiod. It means that healthy body is functioning according to the circadian rhythm, and aligning our daily activity to it supports our health on a cellular level. Disrupted circadian rhythm relates to poor health (e.g., poor sleep, risk of metabolic and cardiovascular diseases, and brain disorders).
For healthy sleep, here are three central strategies:
- To support circadian rhythm and sleep quality, keep a regular bedtime and awakening time schedule including weekends/vacations.
- To support sleep initiation, establish relaxing bedtime routine (e.g., a warm bath or shower, listening to relaxing sleep music, aromatherapy).
- Limit factors that interfere with sleep, as possible (e.g., noise, light, uncomfortable mattress/pillows).
- Keep your bedroom at the optimal sleeping temperature (~ 18 °C). This is to support the patterns of core body temperature related to the circadian rhythm. The optimal temperature helps with melatonin production and, in turn, sleep initiation and restful sleep.
You may have a short siesta, less than 30 minutes midday nap if needed. The findings are that those who have a short siesta are less likely to have high blood pressure, compared to those who never napped. In contrast to people who take short siestas, those who take longer siestas have higher cardiovascular risks (per BMI, blood pressure, sugar, and cholesterol levels). Also note, that late afternoon/evening naps can cause difficulty getting to sleep at bedtime.
Consider that the sleep strategies may be counterbalanced by the activities/ingredients that affect our circadian rhythm. Specifically, here are the examples of what interferes with the metabolism and stress hormone, cortisol: high-energy intake, caffeine, exercising, alcohol, and smoking. Thus, to protect your sleep:
- Finish exercise and eating at least 2-3 hours before bedtime.
- Avoid consuming caffeine-rich drink/food (e.g., coffee, tea, soda, chocolate) within 6 hours of bedtime.
- Avoid alcohol, tobacco, and marijuana within 2 hours of bedtime. Note, that overall, alcohol, tobacco, and marijuana have negative affects on the brain and memory.
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