Garlands speaker sounds the alarm on poor sleeping patterns
Dr Sandy Evans sheds some light on the secrets to better quality sleep.
The Garlands Ladies Luncheon Club ushered in the new year with fascinating talk about the brain and quality sleep, during its first luncheon on January 25.
Club president Margie Kostelac welcomed members of the vibrant club back to its regular meeting place at Ebotse, saying that she is excited about the possibilities ‘2020-more’ has to offer.
“I wish every member more,” she said. “More positivity, more prosperity and that more ladies will take a seat at our monthly luncheon table.”
The screen clicks on, displaying a colourful cartoon of a brain taking a bath, as Dr Sandy Evans, founder of Spoonful of Science takes the podium.
“Today I ask that you remain alert and more importantly awake if you want to unlock the secrets to quality sleep,” joked the pharmacology alumni and former Wits lecturer.
“When delving into the intricate world of neuroscience and the biochemistry of the body, I have made it my mission to break the information down into bite-sized snippets that are easy enough for anyone to understand.
“Through better understanding how our bodies work, we can make better informed choices about keeping it healthy.”
Delving into the topic of sleep, a commodity that often eludes a vast majority of adults, Evans says that quality sleep is fundamental in ensuring the cognitive system remains healthy, subsequently guarding against ailments such as Alzheimer’s.
“The human body is a magnificent organism consisting of a wide variety of systems,” she said.
“Throughout the day everything we do and consume has an impact on bodily functions. However, when night falls, a good night’s rest is needed for the brain to cleanse itself of toxins thus ensuring optimal cognitive operations.”
She explains that daily brain functions results in nerves and brain cells producing excess ‘rubbish’, as she plainly calls it.
“It is estimated that the brain weighs on average 2kg and consumes 25% of the body’s energy,” said Evans.
“As energy is consumed the cells excrete rubbish, a build-up which leads to fatigue and feeling foggy.
“When we settle down snug in our beds, the glymphatic system kicks into gear, basically preparing for a ‘brain wash.”
She says that ensuring that you get six to eight hours of snooze time is not enough.
“If you are not experiencing quality sleep, the glympathic system cannot work its magic, which essentially leaves you feeling tired,” she said.
“Deep sleep is fundamental. Sleep means a healthy brain.”
Evans’ hacks for quality sleep.
• Silence is golden
Evans explains that even when sleeping, ones ears are always alert.
“A sudden loud sound may not always wake you, but it rouses you from deep sleep and interrupts the glympathic system,” she said.
“To promote continuous deep sleep cycles, switch the fan on, tune your bedside radio to a static frequency at a low volume or invest in a ticking clock. Continuous low frequency sounds will stimulate the auditory system preventing it to rouse the cognitive system from sleep.”
• Flip the switch
Ensure that you sleep in a dark space.
“The glymphatic system loves the dark and works best when the lights are out,” she said.
• Take your position
“Sleeping on your back leads to a build-up throughout the body, leads to snoring and even obstructive sleep apnea, which is caused when the airway temporarily closes,” she said.
“The optimal sleeping position for quality sleep is the right side.”
• Get moving
“A body that moves is healthy and better health leads to better sleep,” she said.
“Your calf muscles are often referred to as the second heart, as it assists in circulation. Better circulation leads to better oxygenation of the body and the brain.”
In closing Evans invited the Garlands as well as anyone interested in exploring more information about the brain, its workings and unlocking the secret to better sleep to sign up to her newsletter.
Simply email sandy@spoonfulofscience.com or log on to www.spoonfulofscience.com
For more information about the Garlands or to become a member email Margie Kostelac at margie.h@mweb.co.za.
