Go To Sleep!
Two of my comfortable delusions were shattered this week—namely, the hallowed dietary status of red wine and dark chocolate.
Though not exactly a glutton for these two, I was nevertheless comfortable in the belief that my enjoyment was matched by their claimed health benefits—such as protecting against memory loss and even dementia.
Lisa Genova, neuroscientist, novelist and author of the excellent Remember, was the shatterer of my delusions.
She writes that there is zero scientific evidence to support the common claim that 2 glasses of red wine a day will prevent Alzheimer’s. ?And, while the caffeine in chocolate aids attention, and dark chocolate’s anti-oxidants reduce inflammation and cell death, there is no compelling evidence that chocolate reduces the risk of Alzheimer’s. ?
So while I’ll continue to consume both, it’s just for the pleasure.
However, two other practices were confirmed as life-enhancing.?
One was aerobic exercise—that is, prolonged and demanding loading of the cardiovascular system, which improves normal memory and reduces the risk of Alzheimer’s.?I have written previously about the joys of middle-distance running, but swimming, cycling and other forms are also great.
The other practice was around quality sleep.?
I know plenty of us who regard working long hours and even throughout the night as a badge of honour—as if sleep deprivation is the pathway to quality.?
However, a regular 7-9 hours per night is critical for memory creation and retention and a defence against Alzheimer's disease.?Failure to get enough sleep creates a form of amnesia the next day, meaning that our recollections of important events are hazy, inaccurate or missing altogether.?The long-term repeat offenders pre-dispose themselves to that cruel brain disease.
Alzheimer's starts in the hippocampus which is embedded in the temporal lobe.?An integral part of the limbic system, the hippocampus regulates learning, memory retention and spatial navigation.
Proper sleep also means that we can work efficiently and effectively.?Many of us suffer from the complementary delusion that we are at our best when faced with an imminent deadline or some other threat—believing that our adrenaline will do the heavy-lifting.?But, the chances are that we will miss important angles or details and make serious errors and omissions.
I believe that getting the right amount of sleep will be assisted by:
领英推荐
If we have to break our sleeping pattern through time zone or schedule changes, a good run before bedtime can reset our sleeping pattern.
Genova writes:
“Sleep is a biologically busy state that is vital to your health, your survival and your optimal functioning.”
And by the way, too much sleep is dangerous—it can set us up for coronary heart disease, stroke, diabetes, anxiety and obesity. ?
Another corollary to getting the right sleep is stress management.?While optimal stress enhances memory, chronic stress scrambles our reactions, impairs our reactions and reduces memory formation and retention.?It also shrinks the hippocampus, pre-disposing us to Alzheimer’s.?
To alleviate stress, we need to practice being in the moment—this may be achieved by force of will, but the chances are that external assistance will be required.?Coaching, therapy, psychology or psychiatry—according to need—may be called on.?As above, exercise, as well as meditation and yoga are essential.?
Intense exercise, optimal stress and the right sleep—a simple formula for a better, longer life.
?
Next week:?Mark Fitzpatrick, the Cause and BoLA
?
About the Author
Jeff Bell?is Principal of executive consultancy ResultsWise in Perth, Western Australia.?To boost your leadership, ask Jeff about consulting, coaching, strategy facilitation, Band of Leaders Australia (BoLA) [email protected] or Advanced Leadership Course [email protected]. Mobile 0439 988 662.