Aisling Psychology & Counselling Dr. Willa Litvack Registered Psychologist © 2011 AISLING BY: NETMATRIX THE NEED FOR SLEEP We know sleep is important and we know that while we rest, our brains are abuzz with activity. But, do we know what the brain is working on the body rests? In their article “Quiet! Sleeping Brain at Work" (Scientific American Mind, August/September, 2008), Robert Stickgold and Jeffrey Ellenbogen explain that, while we sleep, our brains are engaged in two very important functions: establishing today's memory and complex problem-solving. MEMORY   While we sleep our brain is busy processing our experiences of the day. It goes over  our memories of our waking hours, identifies which memories are worth keeping, solidifies their details, and file them away. PROBLEM SOLVING   As it turns out, "Sleep on it."  is pretty good advice. Whether we are trying to reach a difficult decision or make sense of a  onfusing situation, a good nights sleep really does help us find perspective. While we sleep, our brain reviewsthe day's memories and experiences. When we are faced with any kind of challenge, our sleeping brain focuses more energy on resolving that part of our days experience. It doesn't simply replay how we thought about the challenge during the day, but actively tries to find a solution, at times engaging different parts of our brain than those we used while we were awake. This ability of our brains to “think outside the box” during sleep enables us to find new patterns in our experience, and to recognize solutions that may have eluded us while awake. MAKING THE MOST OF THE NIGHT  while many questions remain as to how and why the brain performs these functions, one thing we do know is that most of us are not giving our brains enough time to do their best. Skimping on sleep gets in the way of crucial processes. There is evidence that some aspects of memory consolidation only happen with six or more hours of sleep so, by depriving our brains of sleep, we are diminishing our ability to retain important memories and apply them. Though a full eight hours of shut eye may seem like a luxury, it is as important as good nutrition and exercise. Prioritizing sleep is a drug-free, calorie-free, and cost-free way to stay sharp. WHAT CAN YOU DO? • Give yourself at least one hour of downtime before bed. Shut it down. Set a time for turning off the computer, television and the phone– after which folding laundry, tidying up the kitchen, or paying bills are strictly off-limits.   Listen to music, read (or listen to) a book, take a bath, walk the dog, or snuggle with you sweetie. If you are a bedtime snacker, keep it light and avoid caffeine and sugar. • Make your bedroom a refuge, a place away from the worries of the world. Leave your  smart phone, Ipad and other devices elsewhere, and pay attention to things like proper ventilation and lighting. • If you're struggling with sleep, consult your physician, ask your pharmacist about gentle herbal aids, or talk to a psychologist. • For students studying for the big exam or for those preparing for important meetings, forget the all nighters. Do the best you can during the day until the day before and then sleep on it. You  might be surprised at the difference it makes. Phone: 403-244-3344    Email Administration at admin@aislingonline.com Dr. Litvack at willa.litvack@aislingonline.com Located in northwest Calgary, near the University of Calgary, the Foothills and Alberta Childrens’ Hospitals, and Market Mall