Sleep and Brain Fitness

A number of people have asked me whether sleep has anything to do with brain fitness. The answer is, simply, yes. Many people feel as though they aren’t doing very much when they’re sleeping, and I suppose in a sense that’s true. We don’t remember what happened while we are sleeping, and so it doesn’t seem as though it was a very active time.

The truth is, though, that a great deal is happening during sleep. Scientists don’t understand everything that happens while we are sleeping, but we know a great deal about the consequences of not sleeping well.

When we don’t sleep well, we all know we don’t feel quite as sharp the next day. But there’s more. Research shows that when someone is deprived of sleep, they don’t perform as well on cognitive tests as they do when they are well rested. More, some levels of substances associated with inflammation are elevated as well. It looks as though poor sleep over time may have negative effects on your body and mind.

What can you do if you don’t sleep well? Adequate sleep hygiene is the first step. Make sure that you have a quiet place to sleep that is kept at a comfortable temperature. Keep distractions to a minimum. Avoid caffeine and alcohol near bed time. Some people can’t drink caffeinated beverages after noon, and some people have to quit drinking anything with caffeine at all. Smoking can disrupt sleep – nicotine can keep you awake, and some smokers wake up in the middle of night because their levels of nicotine go down during the night. Help your mind and body calm down at least an hour before going to sleep by stopping work or other mentally stimulating activities.

Probably one of the most important things you can do is to have a regular sleep schedule. Go to bed and get up at the same time every day, even on weekends. If you don’t sleep well on one night, don’t try to make up for it by sleeping late. Avoid naps during the day. Naps reduce the pressure to sleep at night, making it less likely that you’ll be able to sleep well. Exercising during the day, and getting exposure to sunlight during the morning may help you regulate the daily rhythms that help you to sleep.

If these things don’t work, see your doctor. A number of sleep problems may require special treatments. A qualified sleep doctor can help you sleep better, and sleeping better is a critical way for you to keep your brain fit.

Memory and Medications

One of the most important things I do for patients with memory problems isn’t giving them medicines. It’s actually taking them away.
Some common medications, even those that you can buy without a prescription, can have a negative effect on your memory and alertness. And some medicines that are completely safe in younger people have bad effects in older persons. One of the best things you can do for your memory is go over your medications with someone who knows about medicines and how they affect older persons.
Medications that may have a negative effect on memory are those that have anticholinergic effects. They act to decrease the effectiveness of a brain chemical called acetylcholine. Acetylcholine is a brain chemical that is essential in memory. The part of the brain with the most nerve cells that use this chemical is one of the first affected when someone has Alzheimer’s disease.

Probably the most commonly used medication used by older persons that has anticholinergic effects is the antihistamine Benadryl,® It’s a perfectly good medicine, but in its generic form diphenhydramine it’s in many over-the-counter sleep medicines. If you have memory problems and take this medicine regularly, you might want to try stopping it and see how your memory functions without it.
Another group of medications that can affect memory are the benzodiazepines. These are commonly-used medicines for anxiety and sleep such as Xanax,® Ativan,® Klonopin,® and many others. They can affect memory in a different way from diphenhydramine. If you’re taking one of these medicines regularly, it usually isn’t a good idea to stop taking it suddenly. You might want to talk to your doctor about alternative medicines for anxiety and sleep.