In a world filled with constant light, notifications, and digital distractions, many people underestimate how vital sleep is for brain health.
According to Dr. Pedro Schestatsky, a neurologist with a PhD from Harvard, poor sleep habits over time can create the perfect conditions for developing Alzheimer’s.
Sleep is a biological necessity
Dr. Schestatsky emphasizes that sleep is not a luxury but an essential biological need that many people today neglect due to an always-on lifestyle.
Chronic sleep deprivation harms the brain’s cleaning system
When you get too little sleep for years, the brain loses its ability to clear out toxins, leading to a buildup of waste like beta-amyloid, which is linked to Alzheimer’s.
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The brain’s garbage disposal
During sleep, the glymphatic system activates to remove metabolic waste and toxic proteins from brain tissue. Insufficient sleep disrupts this crucial cleansing process.
Sleep apnea disrupts the brain’s oxygen supply
People with sleep apnea experience frequent breathing interruptions, causing hypoxia and inflammation in the brain.
If you have symptoms, you should get checked, as untreated apnea can worsen cognitive decline.
Only 4 % are metabolically healthy
Dr. Schestatsky points out that 96 % of the population already has some metabolic imbalance, which compounds the damage that poor sleep can cause the brain.
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Digital stimuli create constant stress
Overexposure to digital devices keeps the brain in a state of perpetual alertness, increasing the risk of insomnia, depression, and ultimately, neurological disorders.
Stress can accelerate cognitive decline
Chronic stress combined with poor sleep and genetic predispositions creates what Dr. Schestatsky calls a "culture medium" that can speed up brain aging.
Conscious breathing as mental strength training
Conscious breathing works like "mental weightlifting" by slowing down the breath, reducing stress levels, and improving sleep quality, giving the brain a better chance to recover.
A regular sleep routine is key
A consistent sleep routine without screens before bed can help restore a healthy circadian rhythm, giving the brain the time it needs to clear out harmful toxins.
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Small changes protect your brain
Practical steps like limiting screen time, practicing breathing exercises, and checking for signs of sleep apnea can make a huge difference for your long-term brain health.
This article is based on information from Em.com.br.
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