During sleep, the brain undergoes many important processes and changes. Its cells produce bursts of electrical impulses that form rhythmic waves. These waves indicate increased brain activity, even during restful sleep.
They help clear waste and metabolic byproducts, a process believed to reduce the risk of neurological diseases such as Alzheimer’s. Sleep consists of multiple stages, each with distinct brain activity.
During non-rapid eye movement (NREM) sleep, the brain slows its electrical oscillations and muscles relax, supporting vital functions like learning and memory consolidation. Sleep is not a dormant state; rather, it is a period of intense brain activity essential for overall cognitive health.
The amount of sleep a person needs changes over time, and their circadian rhythms also change with age. Leading medical centers provide recommendations on the ideal amount of sleep for each age group. Understanding your sleep needs at different life stages and addressing any issues can help pave the way for better sleep at night. For those who toss and turn, a helpful tip is to avoid exposure to blue light before bedtime, primarily emitted by screens on smartphones, tablets, and televisions.
A short nap of 15 to 30 minutes in the afternoon is generally recommended to boost alertness without interfering with nighttime sleep. Longer naps, lasting one to two hours, can also enhance slow-wave and REM sleep, contributing to overall increased sleep quality. However, it is best to nap before mid-afternoon, which is before 3:00 pm to avoid disrupting your ability to fall asleep at night. For older adults, naps can be longer and help increase total sleep time without causing daytime sleepiness.
In general, naps complement nighttime sleep but do not replace deep sleep. For decades, scientists have grappled with a fundamental question - how does the human brain eliminate the waste it produces throughout the day? This waste includes excess proteins and molecules that can become toxic if not removed.
Some of these proteins are primary contributors to Alzheimer’s disease. Researchers at the University of Rochester have discovered a previously unknown circulatory system responsible for clearing toxic waste from the brain. Studies on mice have shown that cerebrospinal fluid flows through tunnels surrounding blood vessels in the brain, a process that occurs only during deep sleep at night.
This cleansing stops upon waking and is one of the most important benefits of sleep. When we wake feeling refreshed after restful sleep, it is likely because the brain has undergone a reset, similar to a car receiving maintenance. By Ahmad alsarraf email: a.alsarraf@alqabas. com.kw
