Health Science Popularization | Does Long-Term Night Owling Really Make You "Stupid"? Scientific Explanation of the Harm of Sleep Deprivation to the Brain
Why does lack of sleep harm the brain?
1. Obstruction of "brain waste" clearance
- During deep sleep, cerebrospinal fluid washes over nerve cells like a "brain wash", removing beta-amyloid protein (a key pathogenic protein in Alzheimer's disease).
- Long-term sleep deprivation leads to the accumulation of these toxins, damaging neurons.
2. Decline in memory and learning ability
Sleep is a crucial stage for memory consolidation. Lack of sleep can interfere with the function of the hippocampus, the memory center of the brain, leading to forgetfulness and sluggish reactions. 3. Increased risk of emotional outbursts.
Lack of sleep can overactivate the amygdala (the emotional control center), making people irritable, anxious, and even triggering depression. ---
Scientific advice: How to improve sleep?
✅ Fixed sleep schedule: Go to bed and wake up at the same time every day (including weekends) to regulate your biological clock.
✅ Stay away from blue light before sleep: The blue light from mobile phones and computers can inhibit the secretion of melatonin. It is recommended to avoid using electronic devices one hour before sleep.
✅ Avoid caffeine and alcohol: Caffeine has a half-life of about 5 hours. Try not to drink coffee after 3 p.m. Although alcohol can help you fall asleep, it will reduce the quality of your sleep.
✅ Optimize sleep environment: Keep the bedroom dark, quiet and cool (18-22℃ is the best).
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Research support
- Science journal (2023): The deposition of beta-amyloid protein in the brains of sleep-deprived mice increased by two times.
- Harvard Medical School research: People who sleep for no more than 6 hours continuously for a week perform as poorly in cognitive tests as if they were drunk.
Experts warn:
"Sleep is not a luxury but the 'life support system' of the brain." - American Academy of Sleep Medicine (AASM)
If you are troubled by insomnia, it is recommended that you consult a doctor or a sleep specialist. Don't let staying up late steal your health!
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(This article is based on authoritative medical journals and is only for health popular science. It is not used as a basis for diagnosis and treatment.)