Enhance Your Neuroplasticity with High-Quality Sleep
Welcome to Life Wide Open ~ The Place to Live Extraordinarily
Sleep is as just important as physical, emotional and cognitive health. It is the soothing balm which renews the body, brain and heart.
And it makes us smarter.
Here ’s this week’s BNB to explain it all.
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Brief NeuroScience Blast
Memory, learning and mood are all influenced by sleep; troubled or not. Scientists consistently verify that sleep is important for many reasons…..
Information processing
Your brain encodes information from the day.
It organizes, categorizes, processes and stores most of it.
It becomes integrated into our brain.
Essentially, we learn as we sleep.
We wake up smarter.
Memory Consolidation
Your brain also encodes information essential for memory.
It reinforces pathways in the brain which help us learn a new cognitive or physical skill. The next day we ‘remember’ how to perform the task. Our brain also places memories in long-term storage.
It becomes integrated into our brain.
Essentially, we create, retain and store memories as we sleep.
We wake up smarter.
Brain-washing
Researchers at Boston University discovered ‘brain-washing’ occurs during sleep. The cerebrospinal fluid found in the brain and spinal cords acts like an ocean wave: ebb & flow. This activity helps ‘wash’ out waste. The waste comes from the waking brain’s constant process of creating neurons and their connections. Neurons are the building blocks for thoughts, emotions and actions. And is key for neuroplasticity, learning & memory.
Essentially we are brain-washing when we sleep.
We wake up smarter.
Sleep makes us Creative
Researchers at the University of California discovered that sleep enhances our creative process.
To resolve a new problem, the deep sleep state of REM creatively addresses this issue. Our brain begins to make associations between unrelated ideas.
Essentially we create as we sleep.
We wake up smarter.
Sleep Well ~ Get Smart
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Evidently, if we want to create & enhance neuroplasticity, we need high quality sleep.
Here are five pointers for a solid sleep routine, or as I call it.
Sleep well ~ Get Smart Routine.
- Create a ritual. Both your brain & body love routine! Ease into yours. Yoga, reading, sleep apps, white noise, whatever you choose! I look forward to bed every night. I am done with the day. I practise a restorative Yoga pose and consciously follow a breath technique. My room is cool. I acknowledge gratitude three ways. Put on my essential oil diffuser. And slip away to another world by reading.
How does yours look?
2. Same Time Daily Go to bed and wake up at the same time daily.
Remember, The brain loves routine and at the same time, it loves variety. Here’s my take on variety. On the weekends I throw caution & disciple to the wind. Instead of falling asleep at 10:00 pm, I push it to 10:05. And instead of waking at 6:00 am I sleep in until 6:05. I know crazy right? A lady’s got to live a little.
3. Say NO To the following:
- TV and electronics. Shut them off two hours before bed. The blue lights from these devices tell your brain to stay awake!
- Caffeine in the afternoon. So this is really personal. I knew a man who could have a cup in the evening and still get to sleep on time. Figure out what works for you!
- Alcohol. Well who am I to say! Simply note how it affects or doesn’t affect your sleep. Go from there.
- Big meals just before bed. Again who am I to say. Keep in mind your body is trying to digest while trying to sleep. Sometimes that mix does not bode well for a Sleep well -Get Smart Routine.
4. Temperature Your body does slow down during sleep. And Your brain at certain times is very active during sleep. Research shows a cooler room is optimal for both. Personally, I love getting into a cold room and snuggle under my duvet. I know crazy right?
5. MOVE IT! Daily! Exercise, or what ever you might want to call your moves, will contribute to a high quality sleep.
In conclusion, it is a worthwhile endeavour to evaluate your sleep routine.
Because who doesn’t want to be smarter.
Sleep Well ~ Get Smart
A brief Recap. The last four weeks were focused on how to enhance neuroplasticity through physical health. Aerobic activity, Nutrition and Sleep. Next week’s Pearl is an introduction on how Emotional health enhances neuroplasticity.
It’s entitled The Life Lessons I Learned from Vlogging.
Definitely about emotional health.
Until we meet in Person.
Brain to Brain.
Heart to Heart.
Ciao!
Barb Earle
References:
(*1) Information processing
https://www.psychologytoday.com/ca/basics/sleep
(*2) Memory Consolidation
(*3) Brain Washing
(*4) Creative