MDPI’s Post

💡 Did you know that taking a nap can actually benefit your brain health? Research suggests that a well-timed nap can boost cognitive performance in the short term and potentially have longer-term impacts like improving cardiovascular health and protecting against dementia. 🧠💤 📝 Here are some key insights from the article: - Napping can improve factors like reaction time, alertness, and memory performance. - A brief nap can enhance creativity and increase the likelihood of solving complex problems. - The benefits of napping are stronger for individuals with sleep debt or fragmented nighttime sleep. - Timing your naps right can reduce sleep inertia, with 20 minutes being recharging and 60 to 90 minutes being more restorative. - While the short-term benefits of napping are well established, the long-term effects on cardiovascular health are still debated. - Regular brief naps seem to improve brain health and can help preserve brain volume as you age. 🤔 So, how about incorporating a power nap into your daily routine? Have you tried napping before, and if so, did you notice any positive effects? Share your thoughts in the comments! 💭 #NappingBenefits #BrainHealth #WellnessTips https://lnkd.in/ebFkusbV

Sleep-Deprived? Try This Brain Booster 👇 When you don’t get enough rest, coffee isn’t the only—or even necessarily the best—option for keeping you sharp the next day. A new study found that a single dose of creatine can keep your brain functioning at a high level even when you’re sleep-deprived. Research suggests you need 3 to 5 grams daily for muscular benefits, whereas prior research suggests you need about 10 grams daily for cognitive benefits. In this study, participants took about 20 grams of creatine per night to offset the sleep deprivation. In the study, participants were forced to get inadequate sleep for two nights and perform cognitive tasks. Those who took a placebo experienced what you would expect — crashing performance and a brain that processed as quickly as dial-up internet. However, those who took creatine improved cognitive performance and experienced less fatigue. Creatine also appeared to sustain higher levels of brain energy, suggesting that sleep deprivation didn’t have the normal harmful consequences. The study was notable not just because of the impact but because of the immediate benefits. Most studies suggest taking creatine for about a month to see the benefits. However, this showed benefits in just two nights. If you’re new to creatine, research suggests starting with three to ten grams daily. But if you are low on sleep, the study suggests taking a little more will stay sharp during the day and energize your brain. Source: https://lnkd.in/gCV2JtZA #creatine #sleepdeprivation #fitover40 #mentalfitness #physicalfitness #wellness

As delineated by Healthline, our slumber comprises distinct phases, integral to the body's restorative processes: 1. 🌙 NREM Stage N1: This initial phase acts as the prologue to sleep, characterized by a gradual decrease in heartbeat and respiration, with muscles commencing their relaxation process, setting the stage for deeper sleep. 2. 💤 NREM Stage N2: Progressing into a deeper state, this phase witnesses a further deceleration in physiological activity, accompanied by the generation of sleep spindles, crucial for cognitive functions like memory consolidation and synaptic plasticity. 3. 🌑 NREM Stage N3: The zenith of sleep depth, marked by the slowest heartbeat and respiratory rates, facilitating cellular repair, tissue growth, and bolstering the immune system through pronounced delta wave activity. 4. 🌀 REM Stage: This quintessential dream phase is characterized by rapid eye movements, a surge in brain activity, and muscle atonia, playing a pivotal role in emotional processing, memory retention, and neurological health. Chronic sleep deprivation can lead to a myriad of health issues, including impaired cognitive function, increased risk of cardiovascular disease, obesity, and diabetes, as well as negatively impacting mental health, leading to symptoms of anxiety and depression. To enhance sleep quality and harness these benefits, consider these tips: - Maintain a consistent sleep schedule to regulate your circadian rhythm. - Create a tranquil sleep environment, free from electronic disturbances and conducive to relaxation. - Engage in regular physical activity, but avoid strenuous exercises close to bedtime. #SleepJourney #Healthline #SleepWellness #NREM #REMSleep #Dreaming #SleepCycle #MentalHealth #SelfCareRoutine #HealthySleep #SleepEducation #WellnessTips #NightTimeRoutine #SleepBetter #SleepScience #HealthyLifestyle #SleepImportance #RestorativeSleep #MindBodySoul #sleephygienetips View the post on Instagram: https://lnkd.in/gNGGAm3P

Although the mechanisms by which sleep deprivation degrades cardiovascular health are numerous, they all appear to cluster around a common culprit, called the sympathetic nervous system. Abandon any thoughts of love or serene compassion based on the misguiding name. The sympathetic nervous system is resolutely activating, inciting, even agitating. If needed, it will mobilize the evolutionarily ancient fight-or- flight stress response within the body, comprehensively and in a matter of seconds. Like an accomplished general in command of a vast military the sympathetic nervous system can muster activity in a vast assortment of the body's physiological divisions-from respiration, immune function, and stress chemicals to blood pressure and heart rate. An acute stress response from the sympathetic nervous system, which is normally only deployed for short periods of time lasting minutes to hours, can be highly adaptive under conditions of credible threat, such as the potential of real physical attack. Survival is the goal, and these responses promote immediate action to accomplish just that. But leave that system stuck in the "on" position for long durations of time. and sympathetic activation becomes deeply maladaptive. In fact, it is a killer. Many experiments over the past half century have investigated the impact of deficient sleep on the human body and typically observed an overactive sympathetic nervous system. For as long as the state of insufficient sleep lasts, and for some time thereafter, the body remains stuck in some degree of a fight-or-flight state. It can last for years in those with an untreated sleep disorder, excessive work hours that limit sleep or its quality, or the simple neglect of sleep by an individual. Like a car engine that is revved to a shrieking extreme for sustained periods of time, your sympathetic nervous system is floored into perpetual over- drive by a lack of sleep. The consequential strain that is placed on your body by the persistent force of sympathetic activation will leak out in all manner of health issues, just like the failed pistons, gaskets, seals, and gnashing gears of an abused car engine. Through this central pathway of an overactive sympathetic nervous system, together with increases in a stress-related chemical call cor- tisol, sleep deprivation triggers a domino effect that will spread like a wave of health damage throughout your body. #health #quality #sleep

💡 Did you know that taking a nap can actually benefit your brain health? Research suggests that a well-timed nap can boost cognitive performance in the short term and potentially have longer-term impacts like improving cardiovascular health and protecting against dementia. 🧠💤 📝 Here are some key insights from the article: - Napping can improve factors like reaction time, alertness, and memory performance. - A brief nap can enhance creativity and increase the likelihood of solving complex problems. - The benefits of napping are stronger for individuals with sleep debt or fragmented nighttime sleep. - Timing your naps right can reduce sleep inertia, with 20 minutes being recharging and 60 to 90 minutes being more restorative. - While the short-term benefits of napping are well established, the long-term effects on cardiovascular health are still debated. - Regular brief naps seem to improve brain health and can help preserve brain volume as you age. 🤔 So, how about incorporating a power nap into your daily routine? Have you tried napping before, and if so, did you notice any positive effects? Share your thoughts in the comments! 💭 #NappingBenefits #BrainHealth #WellnessTips https://lnkd.in/eK4mXtfR

Although the mechanisms by which sleep deprivation degrades cardiovascular health are numerous, they all appear to cluster around a common culprit, called the sympathetic nervous system. Abandon any thoughts of love or serene compassion based on the misguiding name. The sympathetic nervous system is resolutely activating, inciting, even agitating. If needed, it will mobilize the evolutionarily ancient fight-or- flight stress response within the body, comprehensively and in a matter of seconds. Like an accomplished general in command of a vast military the sympathetic nervous system can muster activity in a vast assortment of the body's physiological divisions-from respiration, immune function, and stress chemicals to blood pressure and heart rate. An acute stress response from the sympathetic nervous system, which is normally only deployed for short periods of time lasting minutes to hours, can be highly adaptive under conditions of credible threat, such as the potential of real physical attack. Survival is the goal, and these responses promote immediate action to accomplish just that. But leave that system stuck in the "on" position for long durations of time. and sympathetic activation becomes deeply maladaptive. In fact, it is a killer. Many experiments over the past half century have investigated the impact of deficient sleep on the human body and typically observed an overactive sympathetic nervous system. For as long as the state of insufficient sleep lasts, and for some time thereafter, the body remains stuck in some degree of a fight-or-flight state. It can last for years in those with an untreated sleep disorder, excessive work hours that limit sleep or its quality, or the simple neglect of sleep by an individual. Like a car engine that is revved to a shrieking extreme for sustained periods of time, your sympathetic nervous system is floored into perpetual over- drive by a lack of sleep. The consequential strain that is placed on your body by the persistent force of sympathetic activation will leak out in all manner of health issues, just like the failed pistons, gaskets, seals, and gnashing gears of an abused car engine. Through this central pathway of an overactive sympathetic nervous system, together with increases in a stress-related chemical call cor- tisol, sleep deprivation triggers a domino effect that will spread like a wave of health damage throughout your body. #health #quality #sleep

Individuals with sleep apnea are not just losing sleep but might be significantly increasing their risk for heart disease. Research from the Journal of Clinical Sleep Medicine sheds light on this startling point: severe #SleepApnea can dramatically escalate the risk of coronary artery disease, congestive heart failure, and even stroke. This #AmericanHeartMonth, let's dive deeper into understanding this crucial connection between sleep disorders and heart disease. Listen back to episode two of the Awaken Your Best podcast and hear Nicole Weinberg, a cardiologist at the Women's Heart Center at the Pacific Heart Institute, and host Carlos Nunez chat about the link between poor sleep and cardiovascular disease, as well as how to be the best advocate for your own health. https://lnkd.in/e3tvhU6a Source(s): J Clin Sleep Med. 2008 Jun 15; 4(3): 261–272.

As delineated by Healthline, our slumber comprises distinct phases, integral to the body's restorative processes: 1. 🌙 NREM Stage N1: This initial phase acts as the prologue to sleep, characterized by a gradual decrease in heartbeat and respiration, with muscles commencing their relaxation process, setting the stage for deeper sleep. 2. 💤 NREM Stage N2: Progressing into a deeper state, this phase witnesses a further deceleration in physiological activity, accompanied by the generation of sleep spindles, crucial for cognitive functions like memory consolidation and synaptic plasticity. 3. 🌑 NREM Stage N3: The zenith of sleep depth, marked by the slowest heartbeat and respiratory rates, facilitating cellular repair, tissue growth, and bolstering the immune system through pronounced delta wave activity. 4. 🌀 REM Stage: This quintessential dream phase is characterized by rapid eye movements, a surge in brain activity, and muscle atonia, playing a pivotal role in emotional processing, memory retention, and neurological health. Chronic sleep deprivation can lead to a myriad of health issues, including impaired cognitive function, increased risk of cardiovascular disease, obesity, and diabetes, as well as negatively impacting mental health, leading to symptoms of anxiety and depression. To enhance sleep quality and harness these benefits, consider these tips: - Maintain a consistent sleep schedule to regulate your circadian rhythm. - Create a tranquil sleep environment, free from electronic disturbances and conducive to relaxation. - Engage in regular physical activity, but avoid strenuous exercises close to bedtime. #SleepJourney #Healthline #SleepWellness #NREM #REMSleep #Dreaming #SleepCycle #MentalHealth #SelfCareRoutine #HealthySleep #SleepEducation #WellnessTips #NightTimeRoutine #SleepBetter #SleepScience #HealthyLifestyle #SleepImportance #RestorativeSleep #MindBodySoul #sleephygienetips View the post on Instagram: https://lnkd.in/gCsVdRQd