What Happens to Your Brain During Sleep?

Dr. Matt Walker made an interesting point during his podcast interviews regarding the purpose of sleep.

He asked why is sleep so evolutionarily important. Why is it that we need to spend a third of our day in an unconscious state? 

Being unconscious for such long periods of time is a very vulnerable state for us to be in, so why is it so important?

Allow me to explain some of what we’ve learned from neuroscience these past few years that could explain this wildly important daily habit.

The Glymphatic System: Your Brain’s Night Crew

In 2012, researchers made a groundbreaking discovery: the glymphatic system. This network of vessels acts as the brain’s waste clearance system, and it’s most active when we’re asleep. 

During sleep, your brain cells actually shrink by up to 60%, yup that much! 

This shrinkage increases the space between cells, allowing cerebrospinal fluid to flow more freely through the brain, flushing out toxins and waste products that have accumulated during the day.

One crucial waste product removed is beta-amyloid, a protein associated with Alzheimer’s disease when it builds up excessively. This cleanup process is essential for maintaining brain health and cognitive function.

The Stages of Sleep and Brain Cleaning

While the glymphatic system is active throughout sleep, different sleep stages play unique roles in brain maintenance. 

Different stages of REM sleep perform deeper levels of cleaning in particular during slow-wave sleep (Deep Sleep), the glymphatic system is most active. 

During REM sleep the brain experiences waves of cerebrospinal fluid that wash away waste products making it crucial for cognitive functions. 

Why Skimping on Sleep is Bad News for Your Brain

Given the crucial role of sleep in brain maintenance, it’s no surprise that chronic sleep deprivation can have very serious consequences. 

Poor sleep is associated with higher levels of beta-amyloid in the brain, potentially increasing the risk of Alzheimer’s disease. 

Lack of sleep can affect attention, memory, decision-making skills and mental health. 

Chronic sleep deprivation is linked to an increased risk of depression and anxiety, and the list goes on.

Maximising Your Brain’s Cleaning Crew

To support your brain’s nightly maintenance, prioritise sleep by aiming for 7-9 hours per night. 

Stick to a regular sleep schedule to help regulate your circadian rhythm. Create a sleep-friendly environment that’s dark, quiet, and cool. 

If you have a health tracker like a WHOOP device, learn to track your deep sleep and REM cycles regularly.

If you’re exploring microdosing, pay attention to how it affects your sleep and adjust your protocol if needed. 

Staying hydrated is also crucial, as proper hydration supports the flow of cerebrospinal fluid.

Understanding the crucial role of sleep in brain health adds a new dimension to the importance of a good night’s rest. 

Whether you’re microdosing or not, prioritising sleep is one of the best things you can do for your cognitive health and overall well-being.

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As always, 

Shine bright. Do good. Flow strong. 

Asha ✨