When we are asleep the brain shrinks slightly to allow the glymphatic system to do its work. The glymphtic system is a system of perivascular tunnels around the blood vessels inside the brain that promotes efficient clearing of soluble proteins and metabolites from the central nervous system. This includes the clearing of Beta amyloid, an increase in Beta amyloid in the brain is linked to the build up of plaque in the brain and can lead to dementia. The brain also needs to be well hydrated in order for the fluid to circulate and 'wash' away the debris and bring fresh oxygen and nutrients.
How can you improve the quality and quantity of your sleep.
How can you improve the quality and quantity of your sleep.
Go to bed and get up at the same time every day.
Get outside into daylight in the morning this sets your circadian rhythm (your sleep wake cycle).
Avoid caffeine and other stimulant in the later part of the day or completely if you can.
Look at your stress levels. When we are stressed we release adrenaline and cortisol. If you have high levels of stress, the body will find it difficult to turn off these stress hormones and will prevent you from getting to sleep or wake you up in the night.
Alcohol may help you to relax in the short term but will play havoc with your blood sugar and hormone balance during the night, meaning you won't get good quality sleep, avoid it if you can!
Avoid screen time one hour before bedtime as the blue light emitted from devises will stimulate the brain and turn off the sleep hormone melatonin.
Melatonin is your sleep hormone which is produced in your gut. The link between your gut and your hormones is very strongly linked so pay attention to your gut.
Before going to bed have a bath, do some gentle yoga or stretches and take time to focus on your breath.
If you feel your head is buzzing with worries or what you need to do the next day, have a notebook by the bed and 'download' what is in your head into the notebook.
Book a Craniosacral Therapy treatment. This can help reduce stress levels and release tension in the brain allowing the glymphatic system to do its job effectively.
The NHS recommends that the average adult should gets around 7-9 hours sleep per night. How much are you getting?
If you would like to find out more about Craniosacral Therapy and how it can help your sleep get in touch.
Get outside into daylight in the morning this sets your circadian rhythm (your sleep wake cycle).
Avoid caffeine and other stimulant in the later part of the day or completely if you can.
Look at your stress levels. When we are stressed we release adrenaline and cortisol. If you have high levels of stress, the body will find it difficult to turn off these stress hormones and will prevent you from getting to sleep or wake you up in the night.
Alcohol may help you to relax in the short term but will play havoc with your blood sugar and hormone balance during the night, meaning you won't get good quality sleep, avoid it if you can!
Avoid screen time one hour before bedtime as the blue light emitted from devises will stimulate the brain and turn off the sleep hormone melatonin.
Melatonin is your sleep hormone which is produced in your gut. The link between your gut and your hormones is very strongly linked so pay attention to your gut.
Before going to bed have a bath, do some gentle yoga or stretches and take time to focus on your breath.
If you feel your head is buzzing with worries or what you need to do the next day, have a notebook by the bed and 'download' what is in your head into the notebook.
Book a Craniosacral Therapy treatment. This can help reduce stress levels and release tension in the brain allowing the glymphatic system to do its job effectively.
The NHS recommends that the average adult should gets around 7-9 hours sleep per night. How much are you getting?
If you would like to find out more about Craniosacral Therapy and how it can help your sleep get in touch.
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