The Great, the Bad and the Ugly Effects of Sleep on the Brain
The Great Effects of Sleep on the Brain
Over the past few years I have learned how instrumental sleep is for a high functioning brain and body. When I began my journey into learning about brain health there wasn’t a lot of information or attention directed to sleep. But it didn’t take long for research to come forth and support the workings of the brain while we sleep as a critical part of memory and lack of sleep as a high risk factor for developing dementia. This particular blog will focus on all of the amazing things our brain does while we are sleeping.
Makes decisions
In a study published in the journal Current Biology, it was found that the brain processes complex stimuli during sleep, and uses that information to make decisions while awake! Can you imagine the benefits of having this knowledge? The researchers discovered that study participants not only processed complex information while being completely asleep, but they did it unconsciously. This study demonstrated the brain’s ability to process information while asleep but also while being unconscious.
I have used this decision-making process while I sleep. I recommend having a journal available to write down the problem you want solved and then when you wake up to record your answer. These thoughts can be fleeting and you want to make sure you capture your solution.
Creates and consolidates memories
While you sleep, your brain is busy forming new memories, consolidating older ones, and linking recent memories with earlier ones. This is occurring during REM (rapid eye movement) and non-REM sleep. This sleep process plays a very important role in learning – it helps to cement the new information we are taking in for better recall later. This is a primary reason why it is recommended to get a good night’s sleep before a big exam or presentation. Your brain needs to embed all of the new information for better recall.
Makes creative connections
While we sleep our mind – in an unconscious resting state, can tap surprising new connections that aren’t obvious in a waking state. A 2007 University of California study found that sleep can foster ‘remote associations’ or unusual connections in the brain. This is a hallmark of the creative brain. These connections can lead to a major ‘a-ha’ moment upon waking. You can take this creativity-booster benefit of sleep by directing your brain to find a creative response to a problem upon waking. Back to the study – upon waking from sleep, people are 33-percent more likely to make connections between seemingly distant related ideas.
I have used this process also. When I am trying to find a creative solution or a new way of doing something I always present my brain with the details of what I am trying to figure out – or create. Next morning, usually while I am still relaxed, my answer comes to me. I had all of the parts to my answer before but I could never see the solution. The ‘a-ha’ moment is wonderful and your brain put it all together for you. It is a miracle!
Clears out toxins
Dr. Nedergaard, the lead researcher at the University of Rochester, told the National Institutes of Health that “We need sleep; it cleans up the brain.” The glymphatic system is a functional waste clearance pathway for the central nervous system. The pathway consists of a route for cerebral spinal fluid to enter the brain, coupled to a clearance mechanism for the removal of soluble proteins, waste products, toxins, and cellular debris. If we are not getting enough sleep our brains don’t have enough time to clear out toxins which could potentially have the effect of accelerating neurodegenerative diseases like Parkinson’s and Alzheimer’s.
Learns and remembers how to perform physical tasks.
I love all of these miracles of sleep and the brain but this one is very fascinating. The brain stores information into long-term memory through something known as sleep spindles, or short spurts of brain waves at strong frequencies (our brain is electric) that occur during REM sleep. This process is especially effective for storing information related to motor tasks, like driving, swinging a tennis racquet, or practicing a new dance move, so that these tasks become automatic. All of this happens during REM sleep when the brain transfers short-term memories stored in the motor cortex to the temporal lobe, where it becomes long term memories. Once the information reaches the temporal lobe, you no longer have to consciously perform the action – it will be automatic. This is crazy!! “Practice during sleep is essential for later performance,” James B. Mass, PhD, a sleep scientist at Cornell University, tells the American Psychological Association. “If you want to improve your golf game, sleep longer.”
It appears that sleep is finally getting its due! The science is strong to support all of these activities the brain does for us while we are asleep. My interest was initially peaked when I learned about the brain clearing toxins and cell debris during sleep. This alone diminishes the risk we face in developing dementia. What a wonderful way to take care of ourselves.
References:
Gregoire, C. (September 28, 29014). 5 Amazing things your brain does while you sleep. Retrieved April 24, 2018 from https://www.huffingtonpost.com/2014/09/28/brain-sleep-_n_5863736.html
Hong, Hana. 9 Awesome things your brain does when you are asleep. Retrieved from https://www.rd.com/health/conditions/what-your-brain-does-during-sleep/