Sleep "Cleans" the Brain of Toxins

[erik]

Interesting. We all know how challenging it can be to get sleep with T, but even after we have habituated some it can be difficult. In fact, it seems to be an issue for people today even with no T. Sleep seems to be very important to our health and now there is some evidence to this fact:

The brain uses sleep to wash away the waste toxins built up during a hard day's thinking, researchers have shown. The US team believe the "waste removal system" is one of the fundamental reasons for sleep.

Their study, in the journal Science, showed brain cells shrink during sleep to open up the gaps between neurons and allow fluid to wash the brain clean.

More: http://www.bbc.co.uk/news/health-24567412

 

[James]

I absolutely agree that sleep is so important to health. Not only does the brain do its thing, the whole body rests.
Even my eyes feel better after a good sleep.

Everyone is on some exercise routine at some part of their lives and how important that is - working out.
Sleeping does wonders too, as that article implies. It's taken for granted, a good nights sleep. Well said erik.
I better get to bed early, up at 5 AM and off to work.

 

[J-rod]

I have sleep apnea and use a c-pap. Some nights it's a royal pain in my __ to deal with. I've had tinnitus long before using c-pap, so that kind of removes positive pressure issues for the T. In my 20's I don't recall T being a problem for me and my sleep was normally 8 or more hours, but I'm a night owl and stay up rather late. Sometimes I wish there was more hours in the day. When my T is worse I often find myself getting 5 hours or less of sleep. Still not sure if it matters though because there are days I get 10+ hours of sleep and I awake to my T screaming. If anything getting more sleep helps to cope with the T better. I've recently started taking magnesium at night now, I certainly feel more relaxed, but the T is still there taunting me. Call me crazy but the best sleep I've ever had was when I'd drink wheatgrass, and looking back I don't recall T being as big of a problem during those times unless I was around alot of noise. I've only had 4 hours of sleep today. Then I ate fast food out of rebellion to feel satisfied. I cram it all down to fill my void and now after the sugar crash I'm feeling weak and tired. Laying here at work staring at the ceiling and my T is saying, "Hey you, buddy... Stop blocking me out...C'mon man.. Listen to meeeeee! How do you like them apples!! Tweeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee..."

 

[kmohoruk]

Interesting. We all know how challenging it can be to get sleep with T, but even after we have habituated some it can be difficult. In fact, it seems to be an issue for people today even with no T. Sleep seems to be very important to our health and now there is some evidence to this fact:

The brain uses sleep to wash away the waste toxins built up during a hard day's thinking, researchers have shown. The US team believe the "waste removal system" is one of the fundamental reasons for sleep.

Their study, in the journal Science, showed brain cells shrink during sleep to open up the gaps between neurons and allow fluid to wash the brain clean.

More: http://www.bbc.co.uk/news/health-24567412

I just recently learned about this in an online course that I did about learning how to study better. I was blown away! I guess that shows why sleep is so important - especially with keeping T in check

 

[SoulStation]

I just recently learned about this in an online course that I did about learning how to study better. I was blown away! I guess that shows why sleep is so important - especially with keeping T in check

I'd be curious to hear about this course... Link?

 

[kmohoruk]

@SoulStation

It was through coursea.org . The class was only for a month and for free, but it had some helpful tips that I will try and use when I go back to school next year.

I found even a couple of the tips may help with me when it comes to trying to study with my tinnitus.

 

[dh42]

I've had sleeping issues on and off for the last 1.5 years. The recent start of T has been causing me to often wake up after 4-5 hours and not being able to get back to sleep. Going to try 'Sound+Sleep' adaptive sound therapy unit I just received tonight from Amazon. I went to a Sleep Dr last year and my sleep study was normal. Part of my issue I think relates to anxiety as it does for most people who have sleep issues. Some prescription drugs have helped me too (Klonopin, Trazodone, etc.). I also apply sleep hygiene guidelines which have helped some but are no cure for me. Exercise helps and good diet too. Guided mediation can also help some I found to really relax in the evening.

I'm 42, and I just remember how easy it was to sleep deep for 9+ hours straight back in my younger years. It seems like my sleep has gradually worsened every 5-10 years since my early 20s.

 

[DutchGuy]

Yeah, it sucks.

 

[DutchGuy]

http://home.comcast.net/~nagler/sleep.html

 

[amandine]

@DutchGuy

That link by Dr. Nagler - read it and sorry but it is a pile of psycho crap.
It assumes also that you have a nice big house with lots of rooms to choose from. So if someone lives in a studio what do they do?
If you cant sleep you cant sleep!
finished.................eventually exhausted you ll sleep without this psycho babble nonsense

 

[DutchGuy]

I also can sleep but only because of exhaustion, I sleep 2/3/4 hours than I can't get back to sleep.
Has been that way for 5 months now.

 

[dh42]

I've been having similar issues of where I fall asleep okay, but the wake up 3-5 hours later and cannot get back to sleep. I follow most the sleep recommendations and what Dr. Nagler posted is typically what sleep specialists recommend.

The biggest keys though from material I have been reading and what a sleep Dr. told me: limit your time in bed (don't lay there awake - limit bed to sleep time only) and go to bed and get up at the same time every day even on days off. Even if you sleep crappy, get out of bed the same time that morning. Your body is supposed to then regulate. I fall a little guilty in these areas.

I've also been relying on benzos to help get me to sleep and I wonder if that is becoming a issue. I might try using some Trazodone or Mirtazapine - but Mirtazapine made me incredibly groggy and hungover the next day I hated it. I didn't sleep as well either with it despite the sedation from it.

 

[DutchGuy]

This seem to help the last two days: don't sit in front of computer till bedtime and I watch relaxing nature documentaries on Netflix.

 

[dh42]

Agreed! I have found staying on the computer up until bedtime is a huge mistake.

I try to stay off the computer 3-4 hours before bedtime.

I usually watch a movie on my front projector in dark room as that always gets me sleepy.

Reading is probably even better if you can find something you like. Brighter light doesn't help.

 

[awbw8]

@DutchGuy

That link by Dr. Nagler - read it and sorry but it is a pile of psycho crap.
It assumes also that you have a nice big house with lots of rooms to choose from. So if someone lives in a studio what do they do?
If you cant sleep you cant sleep!
finished.................eventually exhausted you ll sleep without this psycho babble nonsense

Actually, these guidelines are pretty similar to things I've seen in a lot of places. They are meant to be suggestions for optimizing your chances for restful sleep, clearly they will not make you fall asleep if you're having a panic attack or the like.

I really do notice a difference if I look at my computer/TV until right before I go to bed, which actually has biological backing - the color of light emitted from screens like that (blue) triggers you to awaken and fiddles with all the chemicals that get you ready for dreamland.

I also don't have a big house - I live with a few people and my desk (and most of my life) is in my room. I've taken to working on the sofa, at my desk at work, outside - anywhere other than my bedroom. I did once live in a studio and I went to coffee shops, worked at school, outside, etc.

That said, I read in bed and it makes me sleepy, I think it's just a list of things to try or leave, but they're not all nonsense : )