Dr. Breus shared information on the importance of sleep for brain health. The sleep quality and quantity play an important role in the prevention and treatment of cognitive issues. Quantity can vary from person to person, but in general the body needs 6.5 to 9 hours of sleep. Quality is determined by the thoroughness of the sleep cycles. People tend to have five sleep cycles each between 80-120 minutes. During deep sleep stages 3-4, growth hormone is emitted and body repair occurs. During REM (Rapid Eye Movement) sleep, information moves from short term memory to long term memory. All stages are important. Typically a person gets more stage 3-4 deep sleep during the first few hours of sleep and more REM in the sleep cycles during the last few hours of sleep.

What can disrupt the sleep cycles? Sundowner’s Syndrome, insomnia, restless legs, and sleep apnea to mention a few. It can be confusing as to which came first, the memory issues or the symptoms. With cognitive decline patients tend to experience the symptoms and the symptoms themselves can cause cognitive decline.

For those suffering from Sundowner’s Syndrome (agitation after the sun sets) light therapy can be helpful. Light boxes have been developed with specific wave lengths of light (460 nanometers of blue light). These boxes can be found on line for about $100-150. They are placed near the patient up until 8:30 at night. Magnesium can also be a wonderful calming agent. Make Banana Tea by boiling 2-3 cups of water with ½ banana including the banana skin and enjoy in the evening.

Insomnia sufferers need to look at the various medications they are taking. Many prescriptions have this side effect. Melatonin can be beneficial but should be pharmaceutical grade. Dr. Breus recommends starting with .5-1 mg dose 90 minutes before sleep. If other medications are taken, such as beta blockers and some cardiac drugs, check for possible interactions.

Restless leg often interrupts sleep. This can be caused by low dopamine (a neurotransmitter) or simply an iron deficiency. If the patient’s blood work shows Ferritin to be less than 50, Dr. Breus recommends iron sulfate.

Sleep apnea complicates sleep issues. If the patient snores, followed by long quiet interludes, sleep apnea should be ruled out using a sleep clinic. Sleep apnea puts the brain and heart at risk though refractory hypertension. The heart rate slows, then speeds up, then slows, etc. This condition cannot be treated with a pill, but must be addressed using a CPAP (Continuous Positive Airway Pressure), a mouth guard, or oxygen.

Generally there are basic recommendations by Dr. Breus:

1. Drink plenty of water especially in the morning
2. Get direct sunlight for 15 minutes each day
3. Take a walk or do some form of exercise daily
4. Avoid alcohol
5. Sugar, gluten and spicy food should be avoided
6. Get enough sleep and be consistent with bedtime and rising time

For more information, visit The Sleep Doctor website.