Today’s bustling environment makes it a challenge for many to fully disconnect and rejuvenate. And yet, our brain desperately requires such moments of calm for self-repair. The one sanctuary we can usually rely upon for this? Sleep.
Victoria Garfield, an esteemed research fellow at the Medical Research Council Unit for Lifelong Health and Aging and a professor at University College London, emphasizes the significance of sleep. In a conversation with CNN’s Dr. Sanjay Gupta, she mentioned, “Our brain gets a breather when we sleep, allowing cognitive functions to enhance.”
Having dedicated a decade to sleep research, Garfield is passionate about understanding its importance, especially in aging populations. Comprehensive studies reveal that inadequate or excessive sleep is linked to an array of health complications, from diabetes to dementia.
A fascinating revelation from Garfield’s recent research points towards the benefits of daytime napping. Her team’s study, based on data from over 35,000 adults, showcases a direct association between habitual daytime naps and increased brain volume. The augmentation, Garfield explains, is significant, akin to 2.5 to 6.5 years of aging, with implications for diseases, mortality, and stress levels.
To ensure a rejuvenated brain, Garfield offers five key recommendations:
- Quality Sleep Time: Contrary to the notion that 4-5 hours of sleep is sufficient, Garfield stresses on 7-9 hours for adults. She highlights the cumulative detrimental effects of inadequate sleep over time.
- Consistency: Establish a regular sleep-wake cycle, aiming for consistency seven days a week. This habit optimizes the potential for the required sleep duration.
- Short Naps: While daytime naps can prove beneficial, Garfield advises a cap of 30 minutes. However, it’s noteworthy that some research indicates potential negative outcomes from longer napping durations.
- Physical Activity: Detaching from mentally taxing tasks by engaging in simple activities like walking, especially in nature, can be a great way to refresh.
- Low-Intensity Activities: Meditation might be popular, but it isn’t for everyone. Garfield suggests opting for activities that don’t demand much cognitive effort, like watching non-work-related TV or grocery shopping. But avoid screen time right before bedtime.
While these guidelines are beneficial, Garfield emphasizes the individualistic nature of rejuvenation techniques.
To delve deeper into these insights, tune in to the full episode and discover more about optimal napping times and personal relaxation strategies of experts like Garfield and Dr. Sanjay Gupta. Also, don’t miss the upcoming episode on the “Chasing Life” podcast, focusing on the “Caffeinated Brain” featuring author Michael Pollan.
