Sleep Secrets to Build a Better Brain and Body. Text appears inside a dark thought bubble with faint stars. Blurred in the background is an old fashioned alarm clock and sleeping person

Sleep Secrets to Build a Better Brain and Body

Neurofeedback| Mental Health| Sleep
January 10, 2025•3 min read

"... getting the right amount of sleep can make all the difference." - Jessica Bonert

Sleep is a vital reset for our body and mind each day. Generally, 7-9 hours is the recommended amount of sleep per night, but this can differ for everyone. So, how do you tell how much sleep is right for you? Ask yourself how rested you feel throughout the day - that’s a good indicator of whether you should get more or less sleep every night. 

If sleep has been a challenge for you, don’t worry; there are ways to improve it! Let’s look at the importance of sleep and how Neurofeedback may help you get a better night’s rest!

How Sleep Impacts Our Body          

Sleep impacts our body in numerous ways:

How Sleep Impacts Our Body 1. Sleep helps us maintain and optimize our immune system, reducing the likelihood of illness (like colds and flu). 2. Sleep plays a role in reducing health risks by helping manage physical symptoms of various conditions such as those of anxiety, depression and migraines. An adequate amount of sleep ensures that our body functions as best as possible! 3. Sleep helps with physical recovery, allowing our body to recuperate after a long day. While we sleep, our body repairs muscles and tissue, which is an important factor in physical restoration and maintenance.

How Sleep Impacts Our Mind 

Sleep is essential for our brains for many reasons:

How Sleep Impacts Our Brain 1. Sleep improves our brain plasticity/ memory. Sleep helps us to process what we’ve learned during the day and more easily remember it in the future while also allowing us to adapt better to various situations throughout the day. 2. Sleep improves concentration. Sleep will help you to be more alert, focused, and take in information while performing tasks. 3. Sleep improves psychological adjustment. Sleep helps ensure optimal brain functioning and reduces the impact of distress (such as by reducing anxiety and depression symptoms) throughout the day. During sleep, the brain processes emotional experiences, helping to manage stress better.

Traditional Sleep-Improving Techniques

  • Work outside of the bedroom

  • Limit technology in the bedroom

  • Limit technology & blue light 1 hour before bed

  • Avoid alcohol 4 hours before sleep

  • Avoid caffeine 4 hours before sleep

  • 7-9 hours of sleep per night (more for kids, teens, & seniors)

  • Sleep in a quiet room, or using earplugs

  • Sleep in a dark room, or use an eye mask

  • Cool temperature in bedroom at night

  • Get to bed around the same time each night

  • Wake up around the same time each day

  • Exposure to sunlight (or sun lamp) during the day

  • Make sleep a priority

How Neurofeedback Therapy Can Help Improve Sleep

How Neurofeedback Can Help Improve Sleep 1. Increased relaxation: Neurofeedback can help train your brain to increase specific brainwave patterns. For instance, if you’re struggling with sleep, Neurofeedback may help by promoting an increase in theta waves and a reduction in beta brainwaves, creating a more relaxed and restful state when going to bed. 2. Earlier sleep onset: Neurofeedback can increase relaxation and help with the brain’s transitions between pre- and during sleep, leading to an earlier and smoother sleep onset. 3. Promote deeper sleep stages: The AlphaTheta protocol is often used during Neurofeedback sessions to promote deeper sleep stages, resulting in more restful and restorative sleep. The AlphaTheta protocol increases slow-brain wave activity (helping to increase relaxation) and decreases fast-brain waves (reducing stress).

So?

Sleep is essential for our body and mind, and getting the right amount of sleep can make all the difference. Sleep is also a powerful barometer of our overall health - we all know the impact on our day-to-day after a night of poor sleep, and over time, poor sleep takes its toll, especially on our mental health. If sleep is a concern, tools like good sleep hygiene and Neurofeedback can help!

If this is an area where you could use support, connect with us HERE or by calling 587-333-6349. 💙

References

Alapin, I., Fichten, C. S., Libman, E., Creti, L., Bailes, S., & Wright, J. (2000). How is good and poor sleep in older adults and college students related to daytime sleepiness, fatigue, and ability to concentrate? Journal of Psychosomatic Research, 49(5), 381-390. https://doi.org/10.1016/s0022-3999(00)00194-x

Brady, S. (2022, August 25). Why sleep is important for brain health. American Brain Foundation.  https://www.americanbrainfoundation.org/why-sleep-matters-for-brain-health/  

Kwan, Y., Yoon, S., Suh, S., & Choi, S. (2022). A randomized controlled trial comparing Neurofeedback and cognitive-behavioral therapy for insomnia patients: Pilot study. Applied Psychophysiology and Biofeedback, 47(2), 95-106. https://doi.org/10.1007/s10484-022-09534-6

Reiner, M., Rozengurt, R., & Barnea, A. (2014). Better than sleep: Theta neurofeedback training accelerates memory consolidation. Biological Psychology, 95, 45-53. https://doi.org/10.1016/j.biopsycho.2013.10.010\

Shewfelt, A. (2023). Neurofeedback Treatment Companion. Sano State Taylored Psychology Mental Health Care.


The science of sleep: Understanding what happens when you sleep. John Hopkins Medicine (2024, June 20). https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-science-of-sleep-understanding-what-happens-when-you-sleep

Our content is for informational and educational purposes and is not a replacement for professional advice, diagnosis, or treatment. If you're facing mental health concerns, please seek help from a qualified professional for personalized guidance. Every individual's situation is unique, so use the information here at your discretion. While we strive for accuracy, the field of psychology is ever-evolving, and our content may not always reflect the latest research. Please prioritize your privacy by avoiding sharing personal information in comments or interactions. Your well-being is our top concern, so use our content for educational purposes, but remember to rely on professionals for your specific needs.

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Jessica Bonert

Jessica graduated with a Bachelor of Science in Biology and is a Neurofeedback technician. She is passionate about mental health and enjoys baking and reading in her spare time.

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