The gift of sleep: helping the brain protect our mental well-being while we sleep.

On the occasion of World Sleep Day on March 14, let’s reflect on this fundamental ally for our mental and physical well-being. Sleeping well improves memoryMemory is a fundamental cognitive function that consists in ... More, strengthens the immune system, and reduces the risk of neurodegenerative disorders. But how can we improve the quality of our rest? Discover 6 science-based strategies and an innovative technique to transform sleep into a powerful tool for mental regeneration.

What influences sleep quality?

Sleep is a crucial biological process and has long been recognized as a key factor for human health and performance. Although not all sleep functions are fully understood, it is known to restore energy, promote healing, interact with the immune system, and have a tangible impact on brain functions and behavior.

Poor sleep quality can be defined according to National Sleep Foundation recommendations, based on:

• total sleep time
• time taken to fall asleep
• wakefulness after sleep onset
• number of awakenings longer than 5 minutes and sleep efficiency.

Low quality has been associated with stressFrom a clinical point of view, stress is a physiological and... More, anxietyAnxiety is an emotional response characterized by feelings o... More, smokingMuch more than a habit: a global health issue Smoking is oft... More, consumption of sugary drinks, work pressures, financial worries, irregular work schedules, physical activity, sleep irregularities, and commuting times.

Moreover, sleep is related to neurodegenerative disorders in three main ways:

• patients with these disorders often experience sleep problems and disturbances
• sleep problems and disturbances can be risk factors for the later development of neurodegenerative disorders
• sleep may be related to the pathophysiology of these conditions.

The emerging concept of “sleep health” presents a holistic view of sleep, including multiple domains of sleep characteristics, such as regularity, alertness, timing, efficiency, and satisfaction, rather than individual symptoms and disorders.

6 tips for better sleep

How can we learn from brain research to improve our sleep? Here are 6 evidence-based tips:

1. Get moving: physical exercise, besides supporting cognitive processes, stimulates melatoninMelatonin is a hormone naturally produced by the pineal glan... More production, one of the sleep hormones, facilitating falling asleep. Be mindful of timing: while this effect occurs with morning workouts, evening exercise can be stimulating.
2. Eat a balanced diet: eating too much or too little can disrupt falling asleep. Ideally, eat at least three hours before bedtime. If needed, consume a light snack before sleep.
3. Avoid alcohol and caffeine: if snacking close to bedtime, avoid alcohol and caffeine. Alcohol may seem to induce drowsiness but overall has a stimulating effect that keeps us awake.
4. Pay attention to the environment: it can influence sleep quality. The ideal environment is quiet, dark, and cool.
5. Start a “sleep ritual”: as children, perhaps our mother read us a story and tucked us in before bed. This comforting ritual helped us fall asleep. As adults, a bedtime routine can have a similar effect. Rituals signal to the body and mind that it is time to sleep. For this purpose, the next point and especially the Self-Blessing technique, discussed below, can be useful.
6. Relax before sleep: after hectic days where stress hormones may have been high, it is important to allow a gradual transition. You can use meditation, other techniques, or simply take deep breaths and focus on areas of tension.

So, in a relaxed state, take a few moments to “speak well” to yourself about your experiences.

The Self-Blessing Technique

Here is an extraordinary technique from Third Millennium PedagogyTo understand what pedagogy is, let’s provide a definition... More: Self-Blessing, to make sleep a powerful ally for our brain. The Self-Blessing Technique, its benefits, and its direct connectionConnection: the human need that precedes all technology Conn... More to sleep well-being, presented below, are extracted from the “The 10 Keys of ResilienceAccording to the American Psychological Association, resilie... More” Path. The technique, based on theoretical knowledge of optimal resilient brain functioning, helps practitioners cultivate planning and self-determinationL’autodeterminazione in psicologia si riferisce alla capac... More even during high-stress periods.

Welcome and transform before sleep: create your tomorrow today

Just before sleep, we are particularly sensitive and receptive to transformation because our brain prepares for its natural reorganization. When we cannot switch off thoughts and worries, these can disturb sleep quality. Often, we wake up more tired and confused than the day before. Taking a moment to care for ourselves and <strong“speak well” about our experiences before bed, building a constructive and proactive narrative of the day, helps our mind organize thoughts, emotions, and events.

During sleep, our mind continuously revisits and processes our waking experiences. The act of “speaking well” helps the brain process experiences and organize them overnight, with the goal of voluntarily programming our brain functions. The effect is promoting relaxation and a sense of safety and efficacy, essential for supporting restful sleep and preparing for the next day with a clear and positive mind.

This moment dedicated to you and your well-being before sleep is called “Self-Blessing”: speaking well to yourself in the right order. Practicing this consistently will have a generalized positive effect: learningThe term learning—with the synonyms to learn, assimilate, ... More to bless each day helps you bless every experience, even the difficult ones, and eventually bless your entire life.

Instructions for Self-Blessing

Just before falling asleep, take a moment for yourself in the evening. Review the scenes, actions, and events of your day as if they were frames in a film. Organize your mind through these focusing actions, defined as ‘self-blessing’:

1. First, highlight all the things and situations that worked well, including small actions that brought pleasure and well-being. Draw from them a sense of satisfaction that makes you feel capable and confident;
2. After highlighting what worked, organizing your memories, recall an episode where you didn’t feel capable. Observe yourself in that frame where you reacted in a way you now consider inadequate;
3. Reflect on what actions you could/would have taken and create a new scenario in your mind, transforming the reaction into an interaction with the new response for that specific situation;
4. Now tell yourself that you are ready to respond differently to similar situations you will encounter tomorrow. You are ready and willing to learn more;
5. Now construct the image of the next day: envision yourself performing actions and embodying the state you want to manifest. At this point, you are ready to sleep and let your mind naturally process experiences overnight.

Engage fully in this exercise. By valuing each day’s uniqueness, you prepare for the next with an open and proactive attitude, gradually taking control of your life. You will become a renewed person, always eager to learn more.