scienceofprevention Day 10 https://is-tracking-link-api-prod.appspot.com/api/v1/click/5867824450371584/5075654499893248 Host: David Perlmutter, MD, Board-Certified Neurologist & #1 NYT Bestselling Author EPISODE 10 OCTOBER 18: The Power of Sleep - Nature’s Brain Tonic - How did you sleep last night? Did you toss and turn, or struggle to fall asleep after your head hit the pillow? Were you fortunate enough to get a full eight hours? - Sleep deprivation has a devastating effect on brain health. - If you want to maintain optimal function of your body and your brain, it is absolutely essential to get good sleep. - Additionally, making sure you get enough good quality sleep can help reduce your risk for developing Alzheimer’s. - You need to know how you can achieve better quality sleep. More specifically, you need to understand how poor sleep is linked to Alz. ================ in this episode: everything you need to know about how to get better sleep and a higher-functioning brain - How exposure to specific types of light can either energize us or ruin our sleep, and how to take advantage of this information - The newly discovered, incredible system that cleans and refreshes our brains while we sleep - The science behind the perfect night’s sleep, and how to achieve this each and every night ================ sleep impacts the power & destiny of our brains; it has the power to... - influence how much we eat - how fast our metabolism runs - whether we become overweight or we stay slender - whether we can fight off infection - how creative we can be - how insiteful we might be - how compassionate we can become our brains are being "cleaned" while we sleep studies have shown every system in the body is affected by how we sleep, esp. the brain ================ - things that have been discussed so far to reduce infl AND reduce the risk for alz: - - diet - - ex. - - nurturing mb. - - avoiding environmental toxins - - optimizing sleep - - avoiding & managing type2d. ================= SLEEP - the powerful role of a good night's sleep - poor sleep and sleep depravation causes many problems - - confusion - - memory loss - - brain fog - - weakened immune system - - obesity - - cardiovascular disease - - diabedes - - depression - people think burning the candle at both ends is a means and a way to success - 1/3 of Americans report not betting enough sleep - missing out on enuf sleep for just 1 week it effect the expression the genes involved w/stress,infl., immunity & metabolism - AND a lack of sleep could spell disaster for brain health - AND a lack of sleep is directly linked to alz. - - people w/irratic sleep schedules, who aren't getting enuf sleep or poor quality of sleep - it's been said: "sleep is not for surgeons and lunch is for weaklings" - when sleep depracations catches up w/you... it's like you're drunk - snipers in the army: - - 8hrs sleep: 99.8% accurate - - 7hrs sleep: 90% - - 6hrs sleep: 60% - - 5hrs or less sleep: miss most of the time how lack of sleep is detrimental and how good sleep is protective for you brain - 1. our circadian rythm (the cycle that takes place in our body to help enable sleep) is closely linked to the rise and fall of our hormones and microbiomes and the fulctuations in our body's temperature - - why you can't loose weight when sleep deprived: because of two hormones, leptin & gherlin - - - gerilin increases; gherlin is the "go hormone," the hormone related to hunger, that makes you want to eat - - - - you have 20% more gherlin when you're sleep deprived - - - leptin is the "stop hormone," the hormone that tells your brain is full - - - - you have 15% less leptin when you're sleep deprived 8:53 - - cortosol increases, ready to fight or flight, but, also stimulates appetite - - - hunger and appetite are 2 different things - - - cortosol is released in a circadian rythm - - - c. is at its highest w/n 30 min of waking up in the morning, then a gradual decline of cortosol levels during the course of the day - - - - if it drops too fast, or it stays elevated - causes problems w/n the body - - - - - hi c. over a long period of time shrinks the brain - - - - - hi c. pokes holes in the gut which kicks off disfunction of the gut brain access - - - - - - triggers disruption of the blood brain barrier - - - - - - triggers neuro infl. - - sleep and the mb have a fascinating relationship - - - the normal pattern of sleep depends upon the mb - - - - the normal patern of sleep is established by the relationship between the immune system and your adrenal glands - - - - - adrenal glands produce cortosol - - - - - cortosol has an anti-infl. effect - - - - - adrenals are very inactive at midnight when going into deep sleep - - - - - the interaction btwn the mb, the immune system and the adrenal glands that create the architecture to sleep - - - - - - early sleep (beauty sleep) is really deep and very restful and late sleep is full of dreaming - - - - - - if you're not sleeping then lack of sleep begins to impact immune fcn and throws whole arch. of sleep off which begins to create a stress response w/n your body which then starts to alter the composistion of the mb. - 2. the glymphatic system -the glymphatic system the glymphatic system an incredible new discovery that sppears to play an essential role in maintaining a healthy brain - - the glymphatic system is the brain's way of cleaning house & getting rid of the metabolic waste products that accumulate while we are awake - - the lymphatic system removes waste from our body, and the glymphatic system removes waste from the brain - - so, when sleep... toxins get removed and reduce the production of amaloid beta (more produced while awake, less while asleep) - you can turn into an insulin resistant person in less than 36 hrs of sleep depravation - - cannot loose weight if sleep deprived - - cannot think quickly if sleep deprived & make poor decisions & make riskier decisions - brain is rich in oxygen, oxygen produces oxidents which need to be removed w/anti-oxidents - sleep depravaton causes infl. - the proteins associated w/alz, amaloid and tau, get removed while asleep, else encircle nervs and strangle them - sleep deprivaion also inclreases insulin resistance, slows metabolism & increases infl all of which are linked to alz risk WAYS TO IMPROVE QUALITY & QUANTITY OF SLEEP - this will support healthy metabolism, lowering infl, improving ability to fight off infections, supporting the mb., coping w/stress and increasing creativity and helping the brain to process information, learn new things, store information, store memories and eliminate waste from previous day's activities - easiest way to tell if gettin ggood sleep is how do you feel when you wake up? - - clearing the cobwebs for 30 seconds is ok, but, if just dragging, wanting coffee then not getting good quality sleep - 5 steps to get a good night's sleep: - - 1: have a consistant wake-up time, even on the weekends - - - when you wake up and the light comes in through your eyes - that resets the circadian rythm, do that consistantly then your brain knows what to do and when to do it - - 2: stop caffine at 2pm (has a 1/2 life effect of 6hours) - - 3: alcohol, if imbibing, stop 3 hrs b4 lights out so it'll be digested and have no major affect on your sleep - - 4: ex. but not too close to bedtime - that can be disruptive - raises core body temp, temp has to drop in order to fall asleep, so stop ex. about 4 hrs b4 bed - - 5: get sunlight every morning wn 30 min of waking up, even walk to window & get direct sunlight - it tunrns off the melatonin in your brain - life style factors for good sleep - - nutrition is very very impt. - - the 5 senses: sight, sound, touch, taste & smell - - - touch has a lot to do w/temp.; ambient temp in room is diff from temp under the covers - - - sleep cycle follows the core body temp - - - - body has a rise in temp until about 10:30 then peeks & falls which is a signal to the brain to release melatonin - - - - want to sleep in a cooler environment to allow for that fall to occur - - - - if the room is too hot then your body cannot get into that cold sleep process - - - - ideal room temp: btwn 65 & 75 degrees, or, about 30 to 35degrees off of the daily high, esp during the summer time - - blue light exposure - - - if it hits the melanopsin cells in your eyes then the melatonin faucet is turned off, gotta have melatonin to have sleep - - - b.lite exp. at night is not good - high quality sleep: - - 70% of people w/sleep apnea go undiagnosed - - want to have both the rem and the non-rem sleep because both are helpful in memory consolidation - do some form of mind/body exercises b4 bed - - guided meditation - - develop your own form of meditation - - listen to headspace, 10%happier - sun emits many colors of light - - early in day more blue light - this tells bodies to wake up - - blue lie deminishes later in the day and tells brain it's time to produce melatonin that prepares us for sleep - - devices: computer screens, tablets, cell phones & TVs emit blue light - - wear blue liht blocking glasses (amber colored glasses) for 2 to 3 hrs before going to sleep - - - studies show this helps in melatonin production - - - - melatonin is a valuable sleep hormone, is an anti-oxident, involved in cancer prevention, DNA repair - getting good restorative sleep is good alz prevention PRACTICAL THINGD TO IMPROVE YOUR QUALITY AND QUANTITY OF SLEEP - create a bedtime that allows for 7-9 hours of sleep - eat a nutrient dense diet - erercise - stick to one sleep schedule seven days a week - stop caffeine by 2pm - avoid alcohol w/n 3 hours of bedtine - get some sunlight in the morning - cool room to 65075degress F at night - avoid exposure to blue light at nightime - do a meditation practice b 4 bed - consider talking to healthcare provider about various nutritional supplements that may help w/sleep - get tested for sleep apnea KF!