Skin Doesn’t Heal As Well From Damage When You Are Tired Leading To Skin Aging
Poor sleep quality is strongly correlated with chronic skin problems, according to research from the University of Wisconsin. Studies have also found that when skin is damaged by the sun or other factors, it doesn’t heal as well in poor sleepers, so those people wind up showing more signs of skin aging.
How Can You Avoid Sleep Debt
No one is perfect. We all get less sleep than we need from time to time. But how much sleep debt is too much? At Rise, we recommend keeping your sleep debt under five hours to maintain daytime energy levels that are up where you need them to be. At less than five hours of sleep debt, most people can still feel good and perform at their best.
To avoid excessive sleep debt that can be detrimental to your energy levels and your overall health, follow these guidelines:
- Keep consistent bed and wake times: The RISE app can tell you how much sleep you need and your ideal bedtime.
- Be strategic about your light exposure: Expose yourself to light as soon as you wake up, and remove most light 90 minutes before your target bedtime.
- Exercise regularly:Physical activity during the day can make it easier to fall asleep at night.
- Avoid known sleep disruptors in the hours before bedtime: Alcohol, caffeine, late-night snacking, and excessive hydrating can all disrupt your sleep.
- Institute a wind-down routine at the end of the night: Drink a cup of tea, take a warm bath or shower, listen to calming music, or read a chapter of a novel. Youâll also want to avoid blue light while you’re winding down or use blue-light blocking glasses.
- Make your bedroom a sleep sanctuary: Keep it cool , keep it dark , and keep it quiet .
What Happens When You Sleep
Scientists don’t know exactly how sleep enhances memory, but it appears to involve the brain’s hippocampus and neocortex — the part of the brain where long-term memories are stored. It is thought that during sleep, the hippocampus replays the events of the day for the neocortex, where it reviews and processes memories, helping them to last for the long term.
Researchers continue to investigate the stages of sleep involved in making certain types of memories. Some studies have shown that certain kinds of memories become stable during rapid eye movement sleep — the time when you dream. Other studies have found that some types of memories are most often secured during slow-wave, deep sleep. Scientists are getting closer to understanding what sleep does to our brain, but there are still many questions to be answered.
Whatâs certain is that sleep is a biological necessity — we need it to survive. Unfortunately, in this day and age, few of us are able to get the sleep we need to function our best. Experts recommend adults get seven to nine hours of sleep each night. Although this may not be attainable every night, it should be the goal.
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Sleep Apnea And Memory Loss
People with sleep apnea tend to experience a range of daytime mental symptoms primarily due to the lack of restorative sleep from waking up multiple times an hour throught out the entire night. These symptoms include fatigue, shortened attention span, moodiness, and especially reduced short-term recall.
Research suggests that people with sleep apnea have trouble converting short-term memories into long term ones. Consolidating memories, or storing experiences so that they can be accessed later, is a vital link in the memory-creating process that occurs during sleep. When slumber is impacted by a disorder, people have trouble incorporating and categorizing their experiences, which leads to impaired memory formation and forgetfulness.
Sleep Deprivation Regulates Neuroinflammation After Sah
Next, we performed immunostaining using the Iba-1 antibody to detect the activation of microglial cells in brain section . The number of Iba-1 positive cells was much higher in SAH + SD group than that in SAH group. In congruent, sleep deprivation significantly increased the expression of Iba-1 after SAH . In addition, the ELISA assay was also performed to determine the expression of inflammatory cytokines. The results showed that sleep deprivation further increased the expression of IL-1Î² and TNF-Î± , but decreased the expression of IL-10 and TGF-Î²1 after SAH.
Sleep deprivation regulates neuroinflammation after SAH. Cytochemistry assay shows that sleep deprivation increased the number of Iba-1 positive cells after SAH. Western blot shows that sleep deprivation increased the expression of Iba-1 after SAH. ELISA shows that sleep deprivation increased the levels of IL-1Î² and TNF-Î± , but decreased the levels of IL-10 and TGF-Î²1 after SAH in rats. The data was represented as means Â± SEM. #p< 0.05 vs. Sham group and *p< 0.05 vs. SAH group.
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How Can You Catch Up On Sleep The Right Way
If the amount of shut-eye youâre getting at night falls short of meeting your sleep need, squeezing in a few extra hours here and there can help. But give it some thought. Donât just snooze anywhere, anytime, as it can disrupt your bodyâs circadian rhythm.
Your circadian rhythm is your bodyâs internal clock that dictates your ideal sleep and wake times. It encompasses predictable periods of energy peaks and dips during roughly 24-hour cycles.
The RISE appâs energy screen tells you your ideal wake time, the time of your afternoon energy dip, your wind-down time, and bedtime, among other things. Following that energy schedule will give you the best sleep and energy outcomes. But when you get thrown off track for one reason or another and start to accumulate sleep debt, itâs important to keep your circadian rhythm in mind when you start catching up on sleep.
Here are the right ways to catch up on sleep:
Recovering From Sleep Debt
Taking a nap is often the first thing that comes to mind when were underslept, and for good reason. A brief, 10 to 20 minute nap may help you feel more refreshed during the day. A mid-afternoon nap can increase working memory, learning, and mental acuity for a few hours.
Sleeping in on the weekends to catch up on sleep is another common approach. Unfortunately, its not clear if sleeping in actually compensates for sleep debt or if it simply represents a return to our normal sleep patterns. One study found that sleeping in on weekends doesnt reverse the metabolic dysregulation and potential weight gain associated with regular sleep loss.
A concern with both napping and sleeping in on weekends is that, when youre underslept, a little extra rest can offer a false sense of recovery. You may feel better for a little while after getting extra sleep, but the snowballing effects of sleep loss is a debt that takes longer to repay.
While sleeping in for a morning or two may help, its often not enough. Research has shown that it can take up to four days to recover from one hour of lost sleep and up to nine days to eliminate sleep debt. A full recovery from sleep debt returns our body to its baseline, reducing the risks associated with sleep loss.
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Reversing Feelings Of Depression
A lack of sleep affects the brain in countless ways. Sometimes, sleep deprivation can lead to the development of depression and anxiety even if youre only losing tiny amounts of sleep at a time.
If you notice that youre less cheerful, feeling listless or down, experiencing decreased positive thinking, or getting unusually jumpy, take a look at your sleep schedule. This is especially true if the reason for a decrease in sleep time is due to a stressful or tiring situation.
But how can you combat these feelings of depression? If youve been diagnosed with a depressive disorder, is there truly a way to reverse this effect? Not exactly, but there are some options available to you. The easiest one to focus on is your diet.
Diet has been linked to depression countless times by many different studies. A positive diet can astonishingly reduce depressive symptoms, sometimes to the point where criteria for depression is no longer met. This is because eating the right foods and increase the production of good hormones while preventing sugar crashes.
So what foods should you go for? Opt for leafy greens, fruit, healthy fats, protein, and complex carbohydrates. Plant-based meals are always your best bet. Some examples include:
- Fatty fish
- Beans and legumes
- Olive oil
- Dark chocolate
As a rule, keep away from highly processed foods or ones with empty calories. Always speak to a doctor before making drastic changes in your diet.
Overexpression Of Cd44 In Astrocytes Promoted The Expression Of Downstream Target Gene Nanog
To better understand the molecular regulatory mechanism that mediates BBB permeability, we sought the downstream genes of CD44. Three downstream genes , which were related to BBB permeability , were selected for further study. The protein levels of NANOG and Cdc42 were increased in astrocytes with CD44 overexpression, and the expression of RHOA was decreased . Literature inquiries found that RhoA mediated the expression of the inflammatory gene in astrocytes and increased BBB permeability . The assembly of tight junction proteins was triggered by the activation of Cdc42, resulting in BBB tightness . The NVs-mediated miR-34a delivery system decreased CD44 expression, and reduced the expression of the NANOG genes, indicating the expression of the NANOG gene changed with CD44 . Notably, only the changes to NANOG in astrocytes with CD44 overexpression were consistent with the related literature. Therefore, we performed Western blotting analysis to validate the NANOG expression and found that the NANOG expression was significantly decreased in astrocytes with CD44 overexpression .
Figure 7. Overexpression of CD44 in astrocytes promoted the expression of the downstream target gene NANOG. The relative mRNA levels of RhoA, NANOG, and Cdc42 were examined with qRT-PCR. The protein level of NANOG was confirmed using Western blot. Data are mean ± SD of three duplicate experiments. *p< 0.05 **p< 0.01 .
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The Expression Of Candidate Genes Verified By Qrt
To identify the key DEG regulated by sleep deprivation, the five genes were selected according to their high fold change value and high abundance, associated with BBB and astrocytes activation. The qRT-PCR results showed that the expression of CD44, Met, Sema3a, and spp1 were upregulated, and that of Epha7 was significantly downregulated in model mice compared to the control group . The RT-qPCR validation results were generally in accordance with the sequencing results . Importantly, we selected CD44 as the research object because CD44 had a significant statistical difference and a relative higher fold change value than other genes, and is implicated in the BBB .
Figure 5. The expression of candidate genes verified by qRT-PCR. The relative expression of candidate genes in hippocampus tissues was measured by qRT-PCR. The levels were expressed as the value of 2Ct. Comparison of RNA-seq and qRT-PCR results. Data are mean ± SD of three duplicate experiments. *p< 0.05 **p< 0.01 ***p< 0.001 .
Tired People Have A Harder Time Controlling Their Impulses Potentially Leading To Unhealthy Behavior And Weight Gain
People who don’t get enough sleep have more cravings for unhealthy meals, a harder time resisting high-calorie foods, and difficulty controlling their impulses. Researchers think hormonal imbalances that result from sleep deprivation are responsible for this, since those imbalances are linked to a high body-mass index and obesity.
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Establishment Of The Sleep Deprivation Model
The sleep deprivation model was induced using an inverted flowerpot in a water tank . Briefly, sleep deprived mice were placed on an inverted flowerpot surrounded by a water-filled chamber of Plexiglas. The water reached a level of 2 cm below the base of the platform and was maintained at a temperature of 30 ± 1°C. Food and water were freely available to the animals. Control mice were raised in normal cultivation. The time of sleep deprivation was 72 h .
The learning and memory function in each group were examined using a Morris water maze assay as in a previous report . The Morris water maze system used in our study consisted of a water maze pool, camera system, and an animal behavior trajectory analysis system. Briefly, the mice participated in daily trials four times a day for 5 consecutive days . The escape latency time required for mice from entering the water to standing on the platform was recorded. The final result of 1 day was the average across the four trials. The escape latency was applied to determine the space learning and memory ability. The action trajectory diagram of the last experiment was recorded.
How Hbot Helps Reverse Brain Damage Due To A Stroke
Stroke is the fifth leading cause of deaths in the United States each year, according to an estimate. Only two third of about 800,000 Americans who suffer a stroke annually, manage to survive.
A rehabilitation program is imperative to bring the lives of the stroke survivors back on track. However, the standard treatment with regard to rehabilitation does not reverse the damage caused to the brain due to a stroke.
The hunt for the treatment that could reverse the negative effects of a stroke on the brain cells has been on, and has kept the researchers on their toes for years. Most researchers at the present time believe that HBOT can help accomplish it.
How A Stroke Affects The Brain
The cerebral cortex, which constitutes the largest part of the brain, consists of a hemisphere on either side: the right hemisphere and the left hemisphere. While the former controls cognition, emotions, and the position of the body, the latter controls a persons expressive and receptive language skills.
When a person suffers a stroke, the supply of oxygen to their brain cells is either severely limited or totally cut off. Though most cells in the body are capable of respiring anaerobically, the brain cells rely on oxygen for respiration owing to their high metabolic rate.
The neurons start dying out as soon as the supply of oxygen to the brain cells is cut off. As a result, the brain cells start dying out as well due to the failure to meet the energy requirements of the cells.
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Independance Motivation And Hope
My son Sharat suffered a severe traumatic brain injury 23 years ago leaving him with Aphasia and right sided weakness from his vision,hearing to his limbs. The lockdown in June was a great challenge for him as his caregivers stopped coming, no gym workouts and no outings for a coffee.
Being his mother and primary carer I feared that this was a hotbed for depression. I scoured the net and chanced upon FlintRehab. As there was a trial period it was safe for us to risk getting it across to Auckland.
His OT checked it out and felt that it was ideal. I can honestly second this.
He enjoys working on it and now after three months can do it on his own. His left hand helps his right hand. The FitMi video explains and shows him what to do, it gives him marks and applauds him too!!
He has to use both sides of his brain. The caregivers are OT students who returned enjoy working on it with him.
In three months there motivation built up in him with a drive to use his right hand. There is definitely a slight improvement in his right hand.
This encourages him as well as the caregivers to try harder.His overall mood is upbeat. He enjoys it, so much so, that it doesnt matter if his caregiver is away.
FitMi is a blessing.
Sleep Apnea Changes How The Brain Works
A February 2016 study published in the Journal of Sleep Research by the UCLA School of Nursing investigated the injury caused to the insular cortex of the brain by sleep apnea. They studied levels of two important brain chemicals, called neurotransmistters: glutamate and gamma-aminobutyric acid, known as GABA. Unlike previous studies, we actually found substantial differences in these two chemicals that influence how the brain is working, said Paul Macey, the lead researcher on the study and an associate professor at the UCLA School of Nursing.
It is rare to have this size of difference in biological measures, Macey said. We expected an increase in the glutamate, because it is a chemical that causes damage in high doses and we have already seen brain damage from sleep apnea. What we were surprised to see was the drop in GABA. That made us realize that there must be a reorganization of how the brain is working.
Macey says the studys results are, in a way, encouraging. In contrast with damage, if something is working differently, we can potentially fix it.
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Causes Of Anoxic And Hypoxic Brain Injuries
- Hypoxicischemic injury, also known as stagnant anoxia, may:
- occur when oxygen-carrying blood cannot reach the brain, resulting in oxygen deprivation.
- be caused by strokes, but can also be caused by other pulmonary conditions, such as cardiac arrest or cardiac arrhythmia.
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