Brain Talk for deep, restful sleep! Create your own Sleep Cave! Best tips for sleep. #podcast

If your brain feels tired but still won't shut off at night, or if your bedtime at home turns into that weird mix of exhaustion, resistance, and one more whatever you need to do, you're not doing anything wrong. It's just that your brain hasn't been trained to switch modes into sleep. Hi there and welcome back to the Mind Body Space podcast. I'm Dr. Juna Bobby MD, your host, and my goal is quite simple. Just by listening, you begin to understand your brain a little better— your entire nervous system, actually. Your central nervous system, which includes your brain and spinal cord, and your peripheral nervous system, which is literally the rest of your body. If you know your nervous system, you can feel a little bit calmer, a little bit clearer, and a little more in control of how you respond to your life. And the way we do that here is through something that I call BrainTalk. BrainTalk is just a simple way of explaining what's happening in your brain, your mind, your body, and space so it feels less confusing, less overwhelming, and honestly, less personal. Because instead of thinking, "What's wrong with me?" you start to think, "Oh, This is what my brain is doing because I need something to eat, or I need more sleep, or I need love, whatever it may be. That one shift is where resilience starts. Now, a lot of what I share here is helpful for parents and kids, of course, but this is really for anyone. You might be listening as a parent, a teacher, a caregiver, a student, or just a grown adult realizing that nobody ever explained any of this to you. So today we're going to talk about sleep, but I'm doing this in two layers. First, I'm going to give you the adult brain talk version, meaning the science in plain English. Then I'm going to show you the child brain talk version using brain bun language, because when something is both understood deeply and explained simply, that's when it actually starts to change our behavior. And I love this format because parents need the mechanism, kids need the metaphors, and honestly, a lot of adults need the metaphors too. I love this format because it helps me too. Sometimes I really need it broken down as if I was 5 years old. As always, this is not medical advice. Always consult your doctor for individual care. Let's start with the biggest reframe. We tend to think of sleep as rest, but physiologically, sleep is not passive at all. In fact, sleep is an active brain state. One of the reasons it matters so much is that the brain appears to be doing some of the most important maintenance work during sleep. The American Heart Association's 2024 scientific statement on sleep and brain health highlights that disturbed sleep and sleep disorders are associated with poorer brain health, including cognition and dementia risk. All day long, your brain is metabolically active. That means it's using up energy, and every time our body uses up energy, it creates byproducts, just like an engine or a motor might create the fumes of combusting gas. So if you're thinking, moving, feeling, planning, remembering, reacting to the world around you, your neurons are working all the time, using up energy and creating those toxic byproducts. Now, unlike the rest of the body, the brain does not use the standard lymphatic system. I'm sure you've heard of the lymphatic system. It's what drains waste products away. In our brain, there's a system called the glymphatic pathway that helps move cerebrospinal fluid, which is the fluid that our brain is cushioned by and is floating in, and it supports the clearance of all that metabolic waste out of our brain and into our veins. This glymphatic system appears to work most efficiently during sleep, especially in slow-wave sleep. This is deep sleep. When that deep sleep is going on, the space between the brain cells increases, so it allows more cerebrospinal fluid to move through the brain tissue and remove all of that waste. It's cleaning our brain. So when I'm trying to convince myself to go to sleep, I use brain talk. I tell myself that my brain is running and it is doing important work. When I sleep, I need to clean clean up and repair my brain cells to memorize things. In fact, memory solidifies with sleep as well, and we'll talk about how we can get that deep sleep later on. Now, during the day, the glymphatic system is not completely shut down, so the literature suggests that the clearance process continues during wakefulness too. It's just not as efficient as during sleep. You might want to think of it like a dishwasher running on eco mode during the day and switching to heavy duty at night. Now let's go deeper into why this is so important. You may have heard of proteins like amyloid beta when Conversations about Alzheimer's disease, the neurodegenerative disease. Your brain naturally produces amyloid beta in small amounts. That is not the issue at all. The concern is when clearance and production get out of balance over time, because some forms of amyloid beta can aggregate and contribute to synaptic dysfunction. The synapses are the little space between the neurons where it communicates with each other, so it can aggregate in those areas and cause problems. Scientists have shown that amyloid is an early trigger for Alzheimer's pathology, and sleep matters in this story because sleep deprivation appears to hit the brain from both directions. It could increase amyloid-related production pressure while also reducing the efficiency of clearing away the waste processes that we talked about before. So sleep disturbance is both a symptom and a potentially modifiable risk factor for keeping our brains healthier. There are human studies showing that short and fragmented sleep creates greater amyloid burden and worsening cognition over time. So that doesn't mean that one bad night can ruin your brain. We're talking about like an accumulation and patterns of sleep disturbance over a long period of time. And I tell you all this so that we can remember that sleep is not a waste of time. Sleep is protective brain care. It's like everyday maintenance for our brain. Now, I told you before that the glymphatic system still works during the day. So some researchers started to ask whether if calm waking states can also support clearance of the waste products in our brain. A study found that during focused attention meditation by experienced meditators showed changes in the cerebrospinal fluid that allowed better circulation of the fluid and therefore possibly increasing glymphatic activity. This doesn't mean that meditation replaces sleep. It's a totally different thing, but meditation may be able to help create brain states that favorable for restorative processes, similar to what happens during the night. The bottom line here is that we need restful sleep for brain health, and mindfulness meditation programs may improve not only the sleep quality that you're getting but also may support daytime clearance of the toxins in our brain. So now I want to give you some practical tips on how to get into your, what I call, sleep cave. I built a little app on my website for you. It's called The Sleep Cave. It's a guided program where you click through each step to get you to your restful sleep. So if you go through it a bunch of times, maybe 30 times or 60 times or 90 times, and you memorize the way it goes and it becomes routine for you, you will be setting a new sleep habit. It is a skill. Falling asleep, being asleep, and getting restful sleep is a skill that you can learn. So the Sleep Cave walks you through research-backed ways for your body to get ready for bed. If your minds are racing, we'll take care of that too.

Before we get into the evidence-backed details of how to get the best sleep, a short word from our sponsor, an amazing mattress called Hestan's. Years ago, I actually skipped a vacation to afford my Hestan's mattress. It felt like a big decision at the time, but I chose it for one reason. It was natural, non-toxic, horsehair, wool, cotton, beautifully made, and I had babies at the time, so I was looking for a non-toxic. But what surprised me and sent me back to buy another Hestan's mattress recently was because at that time I used to wake up with back pain every day, and with my Hastens bed, I never had back pain again. When we would go away on vacation, I couldn't wait to get back home just to get into my own Hastens bed. I only collaborate with brands that I personally use and own, so make an appointment in the Sleep Spa to try out a Hastens mattress. It's an incredible experience. Email me at info@mindbodyspace.com for a direct introduction. I promise you, it is like sleeping on a cloud.

So first, your body temperature naturally drops as you prepare for sleep, and one way to help that process along is to keep your room cool, like under 67 degrees. Another way to do it is to take a hot shower or bath about an hour before bedtime, and what happens is that hot water dilates all your blood vessels and decreases your core blood temperature because all of your blood is flowing away into your peripheral blood vessels. That decrease in core temperature helps the sleep onset. Next, light matters. Evening light exposure can suppress your melatonin and shift the body away from sleep readiness. So one of the simplest solutions is to dim your lights in the last hour before bed. You're essentially giving your brain a cleaner signal that night mode is beginning. Finally, we all have our minds racing at the end of the day with our to-do lists and whatever happened during the day and what we're worried about tomorrow. So grab a notebook, write down the top 3 things that you need to remember for tomorrow. This is called cognitive offloading. You are basically telling your brain that you have a plan, so don't worry, you can hold it off till tomorrow. And you can also remind yourself that your brain is working through a lot of problems while you sleep. In fact, we think that emotional issues seem to be worked through during sleep. Now, during the daytime, you can do a brief meditation or focused breathing practice to improve your sleep quality later in the day, or you can do a little breathing exercise at the end of the day before you go to bed. Like we talked about before, meditation can even support healthier neurophysiology due to the decrease in stress hormones. It may dilate the areas that hold the cerebral spinal fluid, allowing waste products to be cleaned out even during the day when you meditate. Now, it doesn't have to be perfect. 10 minutes of focused attention on your breath is plenty to start. If not, you can even start with one breath. And in the app, there is a progressive muscle relaxation exercise you can do interactively. So it just guides you through each part of your body. Now I want to talk about your space. After all, this is the Mind Body Space podcast. What you're sleeping on is very important. Some people think that firmer is better or softer is better as far as mattresses go, but studies on chronic low back pain have found that medium firm mattresses can outperform very firm mattresses for symptom improvement. So comfort matters. It's really important that you try out the mattresses when you're buying it and make sure you buy natural products that don't have anti-flammable toxins that's going to off-gas. So really pay attention to what you're going to buy. You are spending a third of your life in this bed. Now, about sleep position. There's no single perfect sleep position for every human being. Sideline can be helpful for some issues. Sleeping on your side for some people may be helpful for neck or back issues, but general principle is that comfort and sleep quality matter more than trying to get into an ideal pose. And as you know, we all move throughout our sleep cycles. If you sleep well and you're waking up feeling good, that's what counts. So again, the Sleep Cave is not about perfection. It's about cues and learning the tools to make you skillful at falling asleep. You're teaching your brain how to switch from day mode to night mode, and that's a little bit misleading because it's not really a switch. Our bodies are not an on and off switch. Our nervous system works in a very slow kind of way, so it gets ready to do something next. So it's releasing a lot of chemicals and hormones to get you ready in anticipation for what's coming next, whether it's something stressful or whether it's going to bed. That's why you need to wind down. We're not a robot that has a switch, unfortunately at times, but fortunately because being Being human is beautiful. Now here's the child version. Even if you're listening without kids, stay with me because the child version is not just for children. It's also one of the clearest ways to understand something deeply. So when you learn something, we often say, see one, do one, teach one. And that teaching one is such an important part of integrating it into our long-term memory. So when we can explain something in a very simple way, that helps our brain process process that information in a much deeper way than just learning it and doing it. So honestly, I often need the child version. All right, here's Brain Bun. Brain Bun says that all day long the brain is super busy. It helps you think, play, learn, and feel your feelings and remember things, and that's a lot of work. And when your brain works hard, it makes a tiny bit of a mess. Think of it as Thinking Dust. This Thinking Dust is like a sparkly little mess that builds up from all the thinking and playing and feeling and learning. Now here's the good news: when it gets dark and quiet and cozy, Brain Buns' cleaning buddies come out and they wait quietly until you fall asleep. Then they get to work, swishing through the brain. They help wash away the Thinking Dust from the day.

And guess what?

When you take a big slow breath during the day, or when you quietly and calmly with your body, that helps Brain Bundles' cleaning buddies do better at night. Brain Bundles says that sleep time is when your brain gets polished. So let me give you some brain talk language you can use tonight. Instead of saying to yourself or your child, "Go to bed," you can say, "Let's help our brain switch from day mode to night mode. Our brains need a little bit of time to switch from one mode to the other, so let's help it get ready." And instead of saying, "We need sleep," you can say, "Our brain has a night shift tonight. It needs to clean away the waste products from the day." Instead of saying, "Why are you still awake?" or "Why am I still awake?" you can say, "Our brain is still in day mode. Let's use some tools to slow it down. Let's take a hot bath or take a few relaxing breaths or do the progressive muscle relaxation on the SleepCave app." at mindbodyspace.com/sleeptips. That's mindbodyspace.com/sleeptips. T-I-P-S. You'll have access to the app there that will walk you through and guide you step by step through evidence-based steps that you can take to calm your mind, body, and space. Thank you for listening. Remember that brain talk is not just for children, it's for all humans, because when we understand the brain, we stop personalizing every struggle, and we start building habits with more clarity and less procrastination. So that's Brain Talk. Please share this with someone who could use a little more Brain Talk around sleep, whether it's a parent, a student, a stressed-out adult, or someone just trying to understand their own nervous system a little better. Thank you so much for listening. I'm Dr. Juna Bobby MD. Please sleep well and let me know how the Sleep Cave works for you.