- Barbara Jacqueline Sahakian, Crystelle Langley, Jianfeng Feng and Wei Cheng
- Conversation *
After a bad night’s sleep, most of us have trouble thinking clearly due to foggy mind and inability to function normally at school, college or work.
You may notice that you are not paying good attention or your memory is not at the point. Regardless, decades of poor sleep can lead to cognitive decline.
Poor sleep affects the mood and behavior of children and adults alike. So how much sleep does our brain need to function properly for a long time? Our new research published in Nature Aging provides an answer.
Sleep is an important component in maintaining normal brain function. During sleep the brain restores itself and recharges. Sleep is important as it removes toxins and strengthens our immune system “Memory integration”New memory units will be transferred to our long-term memory based on our experiences.
The optimal amount and quality of sleep allows for greater energy and better well-being. It helps in the development of our creativity and thinking.
Researchers looking at babies between 3 and 12 months of age have noted that better sleep is associated with better behavioral effects in the first year of life, such as adapting to new circumstances or effective emotional control.
There are important fundamentals to knowledge “Cognitive Flexibility” (Which allows us to easily change our perspective), and they are linked to well-being later in life.
Sleep patterns seem to be linked to a “default neural network” (NDN), in which we are active while awake but not doing a specific job, i.e. when our mind is resting while wandering.
This network covers important areas of cognitive functioning, such as the posterior cingulate cortex (which is inactivated during cognitive functions), the parietal lobes (processing sensory information) and the frontal cortex (involved in planning and complex cognition).
Among adolescents and young adults, there are symptoms. Poor sleep may be associated with connection changes in this network. This is important because our brain is still developing well into our teens and early teens.
Disruption of this network can have a parallel effect on cognition, such as concentration and disruption of memory-based processing, as well as advanced cognitive processes.
Altered sleep patterns, including difficulty falling asleep and falling asleep, are notable features of the aging process. The chances of having these sleep disturbances are high Contributors to cognitive decline and mental disorders in the elderly.
Seven hours, but no more and no less
The goal of our study is to better understand the relationship between sleep, cognition and well-being.
Of the 500,000 adults taken from the UK BioBank, we found that both insufficient and excessive insomnia contributed to poor cognitive function.
However, we do not study children or adolescents, and as their brains are still developing they may need different optimal sleep periods.
One of our key discoveries Seven hours of sleep each night was optimalMore or less than that, it offers fewer benefits in cognitive and mental health.
In fact, we found that, on average, those who slept more or less performed better on cognitive tests (including processing speed, visual acuity, and memory) than those who slept more or less. Individuals also need seven hours of continuous sleep, without excessive fluctuations in duration.
He said that, We all respond differently to insomnia. We found that the relationship between sleep duration, cognitive and mental health was mediated by genetics and brain structure.
Areas of the brain most affected by insomnia include the hippocampus, which is well known for its role in learning and memory, and the frontal cortex, which is involved in the vertical control of emotion.
But insomnia can affect our brain. It could happen the other way around.
Age-related contraction of areas of the brain involved in regulating sleep and wakefulness can contribute to sleep problems later in life. For example, it can reduce the production and secretion of the hormone melatonin, which helps control the sleep cycle in the elderly.
This finding appears to support other evidence suggesting a link between sleep duration and the risk of developing Alzheimer’s disease and dementia.
Although seven hours of sleep is optimal to protect against dementia, our study suggests that Adequate sleep can help alleviate the symptoms of dementia by preserving memory.
It highlights the importance of monitoring sleep for elderly patients with mental disorders and dementia to improve their cognitive functions, mental health and well-being.
How to improve our sleep
Making sure the temperature and ventilation in our bedrooms are good is a good start – they need to be cool and ventilated.
You should avoid drinking a lot of alcohol and watch scary movies or other scary content before you go to bed. Simply, You need to be calm and relaxed when trying to enter sleep. Just like when you were at the beach last time, thinking of something pleasant and sober works for many.
Technological solutions such as utilities or personal devices can also be beneficial for mental health, as well as ensuring sleep recording and sleep duration consistency.
Enjoy life and perform better in everyday life, then you can Monitor your own sleep patterns Make sure you get seven hours of sleep regularly.
*Barbara Jacqueline Sahakian He is Professor of Clinical Neuropsychology and Crystelle Langley A postgraduate research assistant in cognitive neuroscience at the University of Cambridge; Jianfeng Feng is a professor of science and technology for brain-inspired intelligence, and the first young researcher in neuroscience at Wei Cheng Futan University. His original article was published in The Conversation, you can read the English version of it Here.
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