Scientists have recently discovered the Glymphatic System that works like the lymphatic system but is located in the brain. This system helps clear the brain of waste materials and proteins that can cause alzheimer 's and dementia. The build up of these proteins causes plaques in between the brain cells that cause all the issues presented with the disease. “Many patients with Alzheimer 's disease experience sleep disturbances long before their dementia becomes apparent”(Nedergaard). As people become older their sleep becomes more sholloaw and the duration of sleep is shorter. THe brain needs as much sleep as possible to clear the brain of waste. Most of the waste is cleared when the person is sleeping.
Getting adequate amount of sleep is ...
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The action plan now. For the past few months I have been working on trying to fall asleep fast and get enough sleep to function the next day. The first step is to make a sleeping schedule, this will help reset your circadian rhythm. To make an effective schedule set a bedtime and a wake up time. Stick to it or it will not work. You will be tired when you wake up and absolutely bored when you go to bed. That is perfectly normal and it will go away over time. Second step you should try to hide or cover any type of stimulant. This includes lights, phones, clocks, radios and anything that may keep you up. The third step is to find something that you find calming. Everyone is different and has different needs. I used the 4-7-8 breathing technique. You inhale for 4 seconds, hold for 7, and exhale for 8. This helps reduce stress and makes it easier to fall asleep.
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