Sleeping Well to Protect Your Brain and Prevent Alzheimer’s

Sleep isn’t just a moment of rest: it plays a crucial role in cleaning our brain and may help reduce the risk of neurodegenerative diseases such as Alzheimer’s or Parkinson’s.

What is the link between sleep and Alzheimer’s?

Recent studies show that people who sleep poorly are more exposed to neurodegenerative diseases.

Stephen Perrig, a physician at Geneva University Hospitals, explains that quality sleep allows the brain to cleanse itself of toxins that naturally accumulate throughout the day.

Although the brain represents only 2% of total body weight, it consumes about 20% of the body’s energy. Like any machine, this energy consumption generates waste. If these waste products are not eliminated, they can cause gradual dysfunction, promoting the development of brain disorders.

How does the brain clean itself during sleep?

The brain is composed of neurons, which transmit information, and glial cells, including astrocytes. The latter play a key role in metabolic cleansing:

• They regulate the movement of fluids through brain tissues.

• These fluid flows carry toxins toward the blood circulation, where they are removed by the body.

During deep sleep, astrocytes shrink, increasing the space between neurons and facilitating the cleansing flow. In contrast, when awake—or in fragmented sleep—astrocytes swell, bringing neurons closer together to optimize information exchanges.

Why are astrocytes so important?

For a long time, glial cells were understudied and considered secondary compared to neurons.

Today, their importance is better understood: they help eliminate brain waste, which is crucial for preventing the accumulation of toxic proteins linked to Alzheimer’s and other neurodegenerative diseases.

What should we remember for brain health?

Sufficient, regular, high-quality sleep is essential to:

• Facilitate the drainage of brain toxins

• Preserve cognitive functions

• Reduce the long-term risk of neurodegenerative diseases
  
  

How can you improve your sleep to protect your brain?

To encourage restorative sleep:

• Sleep in a cool, dark, quiet room

• Keep a regular sleep schedule

• Reduce screen exposure before bedtime

• Choose natural, breathable bedding, such as organic cotton percale, which supports comfort, hygiene, and temperature regulation

These simple habits can support the optimal functioning of astrocytes and therefore the brain’s night-time cleansing.

Conclusion

Sleep is not a luxury: it is a powerful form of prevention against brain diseases. Sleeping regularly and deeply helps your brain clean itself efficiently and may reduce the risk of Alzheimer’s or Parkinson’s over the long term.

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At Zizzz, our mission is to improve quality of life by promoting good sleep as an essential component of overall well-being.

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