and regular sleep . One specific correlation between sleep and brain health is found in the story of a protein called amyloid beta , which may play a role in the development of Alzheimer ’ s disease . Studies have found that insufficient sleep is associated with an increase in amyloid beta in the brain . In his powerful TED talk , One More Reason to Get a Good Night ’ s Sleep , Neuroscientist Jeff Iliffe ( Oregon Health & Science University ) describes how the glymphatic system functions in clearing out waste products from the brain , including excess amyloid beta proteins . Dr . Iliffe explains , “ The brain is surrounded by cerebral spinal fluid ( CSF ). Waste is dumped into CSF , which is then transported to the blood . To help this , CSF is pumped along the outside of blood vessels – to clean and penetrate deeper into the brain wherever blood vessels are . However , this action only happens while we sleep . As we sleep the brain cells contract , to open up spaces between them and let the CSF flow more easily .”
For the non-neuroscientists among us , think of it this way - evolution designed us to have eight hours of sleep so that the glymphatic system can complete a cleansing cycle for the brain . Six hours of sleep decreases this cleansing by 25 %. Of great concern , there is a correlation between decreased sleep in our country over the past 100 years and
a rise in dementia . This correlation alone should encourage us to recognize , prioritize , and value sleep .
In our profession , with frequent mandatory shift work , we have to pay even more attention to our sleep routines . Shift work is well documented to worsen health outcomes , so we have to be proactive in developing a strategy to support ourselves when we are serving our communities .
“ Why We Sleep ” and related research has demonstrated that a few simple strategies can help you optimize your sleep .
Try to go to bed at the same time every night .
An hour before bed , dim or turn off most of the lights in your house
Avoid TV , computers and even phones ( these all emit blue light that suppresses our normal melatonin production ) for at least one hour before bed , preferably two hours .
Set your bedroom temperature between 63 to 66 °
Know that alcohol and sleeping medications interfere with our normal restorative sleep patterns , so try to limit alcohol intake before bed and find ways to fall asleep without the use of prescriptions . ■
WINTER 2019 | California Police Chief 19