Brain Waste and Sleep (Patreon)

The image explains how sleep deprivation impairs the brain's waste clearance system, specifically the glymphatic drainage, which leads to an accumulation of beta-amyloid (a protein linked to brain health issues).

Sleep is good - but if you cannot sleep (like me), exercise helps!

Exercise can help reverse this by boosting blood flow and glymphatic function, enhancing neuronal cleansing and reducing beta-amyloid levels.

Recommended Sleep: Adults should aim for 7-9 hours of quality sleep per night, according to general health guidelines.

Life Hack before Bed - Recommended Exercise if You Cannot Sleep:

If you're struggling to sleep, try light exercise like 20-30 minutes of walking, yoga, or stretching. Avoid intense workouts close to bedtime as they might increase alertness. Consistency is key, so regular moderate exercise (e.g., 150 minutes per week of moderate activity) can improve sleep quality over time.

h/t Sanjay