Heal & Reenergize Your Brain With Optimized Sleep Cycles

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Sometimes 8 hours sleep can result in grogginess while 6 hours can result in waking up fresh as a daisy, so what gives? Dr. Tracey Marks explains, in this short video.

Getting more than Zs in

Sleep involves 90-minute cycles, usually in 4 stages:

  1. Stage 1: (drowsy state): brief muscle jerks; lasts a few minutes.
  2. Stage 2: (light sleep): sleep spindles for memory consolidation; 50% of total sleep.
  3. Stage 3 (deep sleep): tissue repair, immune support, brain toxin removal via the glymphatic system.
  4. Stage 4 (REM sleep): emotional processing, creativity, problem-solving, and dreaming.

Some things can disrupt some or all of those. To give a few common examples:

  • Alcohol: impairs REM sleep.
  • Caffeine: hinders deep sleep even if consumed hours before bed.
  • Screentime: delays sleep onset due to blue light (but not by much); the greater problem is that it can also disrupt REM sleep due to mental stimulation.

To optimize things, Dr. Marks recommends:

  • 90-minute rule: plan sleep to align with full cycles (e.g: 22:30 to 06:00 = 7½ hours, which is 5x 90-minute cycles).
  • Smart alarms: use sleep-tracking apps with built-in alarm, to wake you up during light sleep phases.
  • Strategic naps: keep naps to 20 minutes or a full 90-minute cycle.
  • Pink noise: improves deep sleep.
  • Meal timing: avoid eating within 3 hours of bedtime.
  • Natural light: get morning light exposure in the morning to strengthen circadian rhythm.

For more on all of this, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

Calculate (And Enjoy) The Perfect Night’s Sleep

Take care!

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  • Hope Not Nope – by Dr. Dillon Caswell

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    The author a Doctor of Physical Therapy, writes from both professional expertise and personal experience, when it comes to the treatment of long term injury / disability / chronic illness.

    His position here is that while suffering is unavoidable, we don’t have to suffer as much or as long as many might tell us. We can do things to crawl and claw our way to a better position, and we do not have to settle for any outcome we don’t want. That doesn’t mean there’s always a miracle cure—we don’t get to decide that—but we do get to decide whether we keep trying.

    Dr. Caswell’s advice is based mostly in psychology—a lot of it in sports psychology, which is no surprise given his long history as an athlete as well as his medical career.

    The style is very easy-reading, and a combination of explanation, illustrative (often funny) anecdotes, and a backbone of actual research to keep everything within the realms of science rather than mere wishful thinking—he strikes a good balance.

    Bottom line: if your current health outlook is more of an uphill marathon, then this book can give you the tools to carry yourself through the healthcare system that’s been made for numbers, not people.

    Click here to check out Hope Not Nope, and keep going!

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  • Calm Your Mind with Food – by Dr. Uma Naidoo

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    From the author of This Is Your Brain On Food, the psychiatrist-chef (literally, she is a Harvard-trained psychiatrist and an award-winning chef) is back with a more specific work, this time aimed squarely at what it says in the title; how to calm your mind with food.

    You may be wondering: does this mean comfort-eating? And, well, not in the sense that term’s usually used. There will be eating and comfort will occur, but the process involves an abundance of nutrients, a minimization of health-deleterious ingredients, and a “for every chemical its task” approach. In other words, very much “nutraceuticals”, as our diet.

    On which note: as we’ve come to expect from Dr. Naidoo, we see a lot of hard science presented simply and clearly, with neither undue sensationalization nor unnecessary jargon. We learn about the brain, the gut, relevant biology and chemistry, and build up from understanding ingredients to dietary patterns to having a whole meal plan, complete with recipes.

    You may further be wondering: how much does it add that we couldn’t get from the previous book? And the answer is, not necessarily a huge amount, especially if you’re fairly comfortable taking ideas and creating your own path forwards using them. If, on the other hand, you’re a little anxious about doing that (as someone perusing this book may well be), then Dr. Naidoo will cheerfully lead you by the hand through what you need to know and do.

    Bottom line: if not being compared to her previous book, this is a great standalone book with a lot of very valuable content. However, the previous book is a tough act to follow! So… All in all we’d recommend this more to people who want to indeed “calm your mind with food”, who haven’t read the other book, as this one will be more specialized for you.

    Click here to check out Calm Your Mind With Food, and do just that!

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  • What you need to know about FLiRT, an emerging group of COVID-19 variants

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    What you need to know

    • COVID-19 wastewater levels are currently low, but a recent group of variants called FLiRT is making headlines.
    • KP.2 is one of several FLiRT variants, and early lab tests suggest that it’s more infectious than JN.1.
    • Getting infected with any COVID-19 variant can cause severe illness, heart problems, and death.

    KP.2, a new COVID-19 variant, is now dominant in the United States. Lab tests suggest that it may be more infectious than JN.1, the variant that was dominant earlier this year.

    Fortunately, there’s good news: Current wastewater data shows that COVID-19 infection rates are low. Still, experts are closely watching KP.2 to see if it will lead to an uptick in infections.

    Read on to learn more about KP.2 and how to stay informed about COVID-19 cases in your area.

    Where can I find data on COVID-19 cases in my area?

    Hospitals are no longer required to report COVID-19 hospital admissions or hospital capacity to the Department of Health and Human Services. However, wastewater-based epidemiology (WBE) estimates the number of COVID-19 infections in a community based on the amount of COVID-19 viral particles detected in local wastewater.

    View this map of wastewater data from the CDC to visualize COVID-19 infection rates throughout the U.S., or look up COVID-19 wastewater trends in your state.

    What do we know so far about the new variant?

    Early lab tests suggest that KP.2—one of a group of emerging variants called FLiRT—is similar to the previously dominant variant, JN.1, but it may be more infectious. If you had JN.1, you may still get reinfected with KP.2, especially if it’s been several months or longer since your last COVID-19 infection.

    A CDC spokesperson said they have no reason to believe that KP.2 causes more severe illness than other variants. Experts are closely watching KP.2 to see if it will lead to an uptick in COVID-19 cases.

    How can I protect myself from COVID-19 variants?

    Staying up to date on COVID-19 vaccines reduces your risk of severe illness, long COVID, heart problems, and death. The CDC recommends that people 65 and older and immunocompromised people receive an additional dose of the updated COVID-19 vaccine this spring.

    Wearing a high-quality, well-fitting mask reduces your risk of contracting COVID-19 and spreading it to others. At indoor gatherings, improving ventilation by opening doors and windows, using high-efficiency particulate air (HEPA) filters, and building your own Corsi-Rosenthal box can also reduce the spread of COVID-19.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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Related Posts

  • Is Vitamin C Worth The Hype? (Doctorly Investigates)
  • Make Social Media Work For Your Mental Health

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Social Media, But Healthy

    Social media has a bad reputation, and rightly so. It’s calculated to trick you into doomscrolling and rage-posting, and it encourages you to compare your everyday life to other people’s carefully-curated highlight reels.

    Rebalancing Dopamine (Without “Dopamine Fasting”)

    But it doesn’t have to be so.

    Find your community

    One of the biggest strengths social media has going for it is that it can, if used well, be a powerful tool for community. As for why that’s important from a health perspective, see:

    How To Beat Loneliness & Isolation

    Loneliness & isolation do, of course, kill people. By:

    • Accidents, e.g. household fall but nobody notices for a week
    • Depression and resultant decline (and perhaps even active suicidality)
    • Cognitive decline from a lack of social contact

    Read more:

    So, what’s “community” to you, and to what extent can you find it online? Examples might include:

    • A church, or other religious community, if we be religious
    • The LGBT+ community, or even just a part of it, if that fits for us
    • Any mutual-support oriented, we-have-this-shared-experience community, could be anything from AA to the VA.

    Find your people, and surround yourself with them. There are more than 8,000,000,000 people on this planet, you will not find all the most compatible ones with you on your street.

    Grow & nurture your community

    Chances are, you have a lot to contribute. Your life experiences are valuable.

    Being of service to other people is strongly associated “flourishing”, per the science.

    Indeed, one of the questions on the subjective wellness scale test is to ask how much one agrees with the statement “I actively contribute to the happiness and wellbeing of others”.

    See: Are You Flourishing? (There’s a Scale)

    So, help people, share your insights, create whatever is relevant to your community and fits your skills (it could be anything from art to tutorials to call-to-action posts or whatever works for you and your community)

    As a bonus: when people notice you are there for them, they’ll probably be there for you, too. Not always, sadly, but there is undeniable strength in numbers.

    Remember it’s not the boss of you

    Whatever social media platform(s) you use, the companies in question will want you to use it in the way that is most profitable for them.

    Usually that means creating a lot of shallow content, clicking on as many things as possible, and never logging off.

    Good ways to guard against that include:

    • Use the social media from a computer rather than a handheld device
    • Disable “infinite scroll” in the settings, if possible
    • Set a timer and stick to it
    • Try to keep your interactions to only those that are relevant and kind (for the good of your own health, let alone anyone else’s)

    On that latter note…

    Before posting, ask “what am I trying to achieve here?” and ensure your action is aligned with your actual desires, and not just reactivity. See also:

    A Bone To Pick… Up And Then Put Back Where We Found It

    Take care!

    Don’t Forget…

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  • The SharpBrains Guide to Brain Fitness – by Alvaro Fernandez et al.

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We say “et al.” in the by-line, because this one has a flock of authors, including Dr. Pascale Michelon, Dr. Sandra Bond Chapman, Dr. Elkehon Goldberg, and various others if we include the foreword, introduction, etc.

    This is relevant, because those who contributed to the meat of the book (i.e., those listed above), it makes the work a lot more scientifically reliable; one skilled science writer might make a mistake; it’s much less likely to make it through to publication when there are a bevy of doctors in the mix, each staking their reputation on the book’s content, and thus having a vested interest in checking each other’s work as well as their own.

    As for what this multidisciplinary team have to offer? The book covers such things as:

    • how the brain works (especially the possibilities of neuroplasticity), and what that means for such things as memory and attention
    • being “a coach not a patient”; i.e., being active rather than passive in one’s approach to brain health
    • the relevance of physical exercise, how much, and what kind
    • the relevance (and limitations) of diet choices for brain health
    • the relevance of such things as learning new languages and musical training
    • the relevance of social engagement, and how some (but not all) social engagement can boost cognition
    • methods for managing stress and building resilience to same (critical for maintaining a healthy brain)
    • “cross-fit for your brain”, that is to say, a multi-vector collection of tools to explore, ranging from meditation to CBT to biofeedback and more.

    The style is pop-science without being sensationalist, just communicating ideas clearly, with enough padding to feel casual, and not like a dense read. Importantly, it’s also practical and applicable too, which is something we always look for here.

    Bottom line: if you’d like to be given a good overview of what things work (and how much they can be expected to work), along with a good framework to put that knowledge into practice, then this is a great book for you.

    Click here to check out The SharpBrains Guide to Brain Fitness, and optimize your brain health and performance!

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  • We created a VR tool to test brain function. It could one day help diagnose dementia

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    If you or a loved one have noticed changes in your memory or thinking as you’ve grown older, this could reflect typical changes that occur with ageing. In some cases though, it might suggest something more, such as the onset of dementia.

    The best thing to do if you have concerns is to make an appointment with your GP, who will probably run some tests. Assessment is important because if there is something more going on, early diagnosis can enable prompt access to the right interventions, supports and care.

    But current methods of dementia screening have limitations, and testing can be daunting for patients.

    Our research suggests virtual reality (VR) could be a useful cognitive screening tool, and mitigate some of the challenges associated with current testing methods, opening up the possibility it may one day play a role in dementia diagnosis.

    Where current testing is falling short

    If someone is worried about their memory and thinking, their GP might ask them to complete a series of quick tasks that check things like the ability to follow simple instructions, basic arithmetic, memory and orientation.

    These sorts of screening tools are really good at confirming cognitive problems that may already be very apparent. But commonly used screening tests are not always so good at detecting early and more subtle difficulties with memory and thinking, meaning such changes could be missed until they get worse.

    A clinical neuropsychological assessment is better equipped to detect early changes. This involves a comprehensive review of a patient’s personal and medical history, and detailed assessment of cognitive functions, including attention, language, memory, executive functioning, mood factors and more. However, this can be costly and the testing can take several hours.

    Testing is also somewhat removed from everyday experience, not directly tapping into activities of daily living.

    Enter virtual reality

    VR technology uses computer-generated environments to create immersive experiences that feel like real life. While VR is often used for entertainment, it has increasingly found applications in health care, including in rehabilitation and falls prevention.

    Using VR for cognitive screening is still a new area. VR-based cognitive tests generally create a scenario such as shopping at a supermarket or driving around a city to ascertain how a person would perform in these situations.

    Notably, they engage various senses and cognitive processes such as sight, sound and spatial awareness in immersive ways. All this may reveal subtle impairments which can be missed by standard methods.

    VR assessments are also often more engaging and enjoyable, potentially reducing anxiety for those who may feel uneasy in traditional testing environments, and improving compliance compared to standard assessments.

    A senior woman sitting on a bed with her hand to her face.
    Millions of people around the world have dementia.
    pikselstock/Shutterstock

    Most studies of VR-based cognitive tests have explored their capacity to pick up impairments in spatial memory (the ability to remember where something is located and how to get there), and the results have been promising.

    Given VR’s potential for assisting with diagnosis of cognitive impairment and dementia remains largely untapped, our team developed an online computerised game (referred to as semi-immersive VR) to see how well a person can remember, recall and complete everyday tasks. In our VR game, which lasts about 20 minutes, the user role plays a waiter in a cafe and receives a score on their performance.

    To assess its potential, we enlisted more than 140 people to play the game and provide feedback. The results of this research are published across three recent papers.

    Testing our VR tool

    In our most recently published study, we wanted to verify the accuracy and sensitivity of our VR game to assess cognitive abilities.

    We compared our test to an existing screening tool (called the TICS-M) in more than 130 adults. We found our VR task was able to capture meaningful aspects of cognitive function, including recalling food items and spatial memory.

    We also found younger adults performed better in the game than older adults, which echoes the pattern commonly seen in regular memory tests.

    A senior man sitting outdoors using a laptop.
    Adults of a range of ages tried our computerised game.
    pikselstock/Shutterstock

    In a separate study, we followed ten adults aged over 65 while they completed the game, and interviewed them afterwards. We wanted to understand how this group – who the tool would target – perceived the task.

    These seniors told us they found the game user-friendly and believed it was a promising tool for screening memory. They described the game as engaging and immersive, expressing enthusiasm to continue playing. They didn’t find the task created anxiety.

    For a third study, we spoke to seven health-care professionals about the tool. Overall they gave positive feedback, and noted its dynamic approach to age-old diagnostic challenges.

    However, they did flag some concerns and potential barriers to implementing this sort of tool. These included resource constraints in clinical practice (such as time and space to carry out the assessment) and whether it would be accessible for people with limited technological skills. There was also some scepticism about whether the tool would be an accurate method to assist with dementia diagnosis.

    While our initial research suggests this tool could be a promising way to assess cognitive performance, this is not the same as diagnosing dementia. To improve the test’s ability to accurately detect those who likely have dementia, we’ll need to make it more specific for that purpose, and carry out further research to validate its effectiveness.

    We’ll be conducting more testing of the game soon. Anyone interested in giving it a go to help with our research can register on our team’s website.The Conversation

    Joyce Siette, Research Theme Fellow in Health and Wellbeing, Western Sydney University and Paul Strutt, Senior Lecturer in Psychology, Western Sydney University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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