The role sleep plays in recovery cannot be overstated. Without good quality sleep, the brain and the body both cease to operate at their optimum level. Dr Abhinav Singh, a Medical Director of the Indiana Sleep Center and a member of the Medical Review Panel of SleepFoundation.org weighs in; "Sleep is essential for the brain to maintain several of its functions," he said. "During sleep, the brain does several housekeeping things for itself and the body during sleep; muscle repair, immune system modulation and memory are all being processed during sleep.

Sleep is governed by a small, almond-sized part of the brain called the hypothalamus. As well as regulating your body temperature, managing emotional responses and controlling appetite, it’s also responsible for releasing hormones and setting your internal body clock. However, to work efficiently it needs the right light signals to be sent to it at the right times. If your sleep is disturbed or irregular, it simply won’t function as it should, leaving you in a spiral of tiredness during the day and sleeplessness at night. "We now know that a ‘deep pressure wash’ takes place during deep sleep in the first half of the night whereby the toxic protein beta-amyloid is removed actively during sleep.

Poor sleep may lead to an accumulation of this metabolic waste, which can affect memory, learning, and emotional regulation."

One study, published in Nature in 2017, found that lack of sleep had the same effect on the brain as drinking too much alcohol, slowing down response times and making you feel sluggish. Another common issue associated with lack of sleep is the increase it provokes in the stress hormone cortisol. As it rises, cortisol suppresses melatonin, preventing adequate sleep and leading to mood swings, anxiety and possibly behavioral issues.

So how can we properly prioritize sleep? It’s all about mastering your sleep hygiene. Put simply, that’s all the things you need to put in place before bed in order to maximize your chances of sleeping soundly, ranging from putting your phone down well before bed to learning which is the best sleeping position. You’ll be amazed at how changing just a few habits can make a real difference to the quality of your sleep.

Try establishing a sleep schedule where you wake up at the same time every day, seven days a week. Block out any unwanted noise and go for cool, breathable fabrics on your bed and nightclothes too. Avoid drinking alcohol in the evening and make sure your room is as dark as it can be too so the photoreceptors in your eyes can send a message to your brain that it’s time to sleep.

It’s important that the bedroom is cool as well. According to research published in the medical journal Sleep, warm rooms can reduce the amount of time that your body spends in REM sleep.

Finally, don’t be tempted to use your cell phone or a tablet while in bed, as the blue light they emit acts to stifle melatonin. "Give yourself a wind-down ritual that's free of any unnecessary stimulation," added Dr Singh. "And remember, the most important aspects of sleep hygiene are routine, rhythm and repetition.

Source: https://www.livescience.com/how-sleep-affects-the-brain