Cuatro claves para cuidar tu cerebro y mejorar el sueño

Title: Four Keys to Caring for Your Brain and Improving Sleep Author: Lü Yaxin Reviewed by: Dr. Xie Le, Director of Neurology Department (Brain Diseases), Hospital of Traditional and Western Medicine of Hunan Production Information: Hospital of Traditional and Western Medicine of Hunan, Affiliated to the Academy of Traditional Chinese Medicine of Hunan.

During the holidays, disorder and lack of sleep can affect the brain, causing dizziness, insomnia, and in severe cases, a stroke.

Every time the holidays arrive and the seasons change, many people relax and stay up late for fun, forgetting the most "delicate" organ in their body: the brain. Changes in sleep habits, lack of rest, emotional fluctuations, and long travels can impose a significant burden on the nervous system, leading to symptoms ranging from dizziness, headaches, insomnia, and forgetfulness, to triggering more severe issues like stroke, vertigo episodes, and neurological disorders.

As the "command center" of the human body, the brain and nervous system require scientific protection. With World Sleep Day approaching, Assistant Dr. Yao Ting from the Neurology Department (specialized in brain diseases) of the Hospital of Traditional and Western Medicine of Hunan provides four essential tips for brain and nerve care.

Regular rhythms: The golden period for the brain to "repair on time".

Staying up late, going to bed late, and having an irregular schedule are direct ways to damage the brain. Long-term lack of sleep can lead to activation of the sympathetic nervous system, fluctuations in blood pressure, and vascular spasms, significantly increasing the risk of strokes and intracerebral hemorrhages.

Scientific research shows that the period from 11 PM to 3 AM is the peak time for melatonin secretion in the human body, as well as a key window for eliminating metabolic waste and neuronal repair in the brain. Utilizing this time to enter deep sleep can be very beneficial for brain health.

1. Fixed sleep routine: Go to bed and wake up at the same times every day, avoid staying up late, and do not linger in bed. Adults should secure between 7 and 8 hours of sleep. It is recommended to try to sleep before 11 PM so that the brain can enjoy the golden period of deep repair.

During the day, there are considerations when taking naps: Avoid long periods of sleep and limit naps to 20-30 minutes to not affect nighttime sleep rhythms.

3. Digital detox before bedtime: Stay away from your phone, computer, and television for an hour before going to bed to reduce blue light stimulation and allow the brain to enter a state of relaxation.

Before sleeping, relax: Do not let your brain "go to bed with stress".

Many insomnia problems and lack of deep sleep are due to the brain remaining in a "tense" state, preventing the nerves from relaxing. Physical and mental preparation before sleep is the "prelude" to quality sleep.

1. Stable emotion: Avoid getting angry, excited, or discussing tense subjects before bed, thus maintaining an emotional balance. You can try "meditating for 5 minutes" or journaling to "temporarily store" your worries.

2. Relaxation ritual: Listening to soft music, soaking your feet in warm water (about 40 °C for 15-20 minutes), and doing simple stretching can help calm the nerves and improve sleep.

3. Diet and restrictions: Avoid strong tea, coffee, or alcoholic beverages. Refrain from overeating and maintain mental calmness. Dinner should be light and felt satisfactory at 70% fullness.

4. Creating the environment: Keep the bedroom quiet, dark, and at an appropriate temperature (recommended between 18 and 22 °C). Use blackout curtains and, if necessary, wear a sleep mask to enhance deep sleep quality.

Alert signals: These manifestations are a "cry for help" from the brain.

Sleep disorders are not a minor issue. The occurrence of the following symptoms indicates that the brain has been subjected to excessive fatigue and needs immediate intervention. Do not cling to it; seeing a neurologist promptly is the best protection for your brain.

Difficulty falling asleep: staying in bed for more than 30 minutes without being able to sleep.

Difficulty maintaining sleep: frequently waking up during the night, waking up early, light sleep, many dreams, and not feeling rested upon waking.

3. Respiratory problems: severe snoring during sleep, accompanied by shortness of breath, waking up gasping, and breathing pauses (family members can help observe).

4. Daytime effects: dizziness, sleepiness, decreased memory, and lack of concentration.

5. Accompanying symptoms: recurrent headaches, dizziness, numbness in the limbs; it is particularly necessary to be alert to cerebrovascular events in people with a history of hypertension or strokes.

Scientific brain care: stay away from stroke starting with good sleep.

Sleep is closely related to brain health and vascular safety. By following these points, the risk of nervous system diseases can be effectively reduced.

1. Management of chronic diseases without negligence: People with hypertension, hyperlipidemia, diabetes, and history of strokes should take their medications regularly and never stop them on their own. It is recommended that those at risk of nighttime hypertension perform 24-hour blood pressure monitoring to ensure stable blood pressure during the night.

2. Detection of sleep apnea: It is recommended to undergo sleep monitoring for those who experience severe snoring or episodes of apnea during sleep, as this is the gold standard for diagnosing sleep apnea. This condition can lead to recurrent hypoxia episodes, aggravating vascular brain damage.

3. Moderate exercise to improve blood circulation: Engage in aerobic activities like walking or tai chi for 30 minutes daily to enhance blood circulation and protect the brain's blood supply.

4. Healthy diet, care for your blood vessels: light diet, low salt and oil consumption, quitting smoking, and limiting alcohol to reduce the risk of arteriosclerosis. Increase intake of Omega-3 rich foods (such as deep-sea fish and nuts) and dark-colored vegetables.

Experts warn.

Dr. Xie Le, Director of the Neurology Department (Brain Diseases), warns: Sleep is the best repairer for the brain, and poor long-term sleep significantly increases the risk of stroke. Insomnia, waking early, snoring, and sleep apnea are not minor issues, but "invisible killers" that harm the brain, blood vessels, and nerves.

It is essential to prioritize sleep quality, maintain a regular schedule, intervene in time, and care for the brain scientifically to stay away from strokes and protect health, allowing the brain to maintain its youth and vitality.

Exclusive author for Hunan Medical Chat: Lü Yaxin, Hospital of Traditional and Western Medicine of Hunan.

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