Nowadays, many people are struggling with sleep or unknowingly have suboptimal sleep. Some can’t sleep and suffer from insomnia, some sleep too much, and some are used to unhealthy sleep schedules. 

Sleep is essential for both your brain and body. You are refreshing your brain, giving it time to repair and reprocess. 

During sleep, your glymphatic system cleans up the beta amyloids and extra wastes from neurons. This is only possible during deep sleep. Apart from waste management, the glymphatic system also distributes essential molecules across the brain, like amino acids, lipids, and glucose.

Sleep is important for memory consolidation and many different brain regenerative processes. This highlights the biological importance of sleep in nearly all animals.

Not surprisingly, poor sleep can contribute to: 

• Cognitive impairment 
• Aggressive behavior and emotional instability 
• Depression 
• Working memory reduction
• Alzheimer’s disease
• Lack of focus
• Inflammation
• Oxidative stress

To improve your sleep quality, consider the following:

• Use relaxing supplements before bed
• Meditate for 5-15 minutes before bed to calm your body and your mind. Practicing meditation before sleep will lead to relaxation and easier entrance into the deep sleep phase, allowing maximum repair and rest. 
• Use mattresses that complement your sleeping positions and body type. To avoid tossing and turning due to uncomfortable beds or positions, find a mattress that contains just the right amount of firmness. Some people prefer softer mattresses to support their bodies during the night, while others prefer firmer. Being comfortable is crucial.
• Time your meals appropriately (eat 3 – 4 hours before bed) 

One of the main reasons people struggle with sleep nowadays is circadian rhythm disruptions. Even if you can sleep despite an unhealthy circadian rhythm, it can still affect your brain.