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"Oh, that person who's been on TV a lot lately. Uh, what's their name again?" "Wait, why did I come into this room?" While everyone experiences forgetfulness to some extent, if it's happening more frequently, you should be careful! Your brain might be accumulating a lot of "junk."
Brain junk is something serious that, if left alone, can increase the incidence of Alzheimer's disease. Moreover, Alzheimer's disease can occur even in younger individuals, so it's not surprising if it happens to you at any time.
If you're worried about your future, thinking, "I don't want that!", rest assured. Our brains actually have a special function that "cleans out waste products during sleep."
In short, simply improving the quality of your daily sleep can prevent Alzheimer's disease. Master the "brain junk removal techniques during sleep" as taught by sleep specialist Miho Mihashi, and aim for a sharp mind even at 100 years old!
"Brain Junk" is Frightening if Left Alone
"Brain junk," as the name suggests, refers to waste products accumulated in the brain. It describes a state where waste products that should be expelled from a healthy brain instead accumulate.
"The brain lacks lymphatic vessels to transport waste products, so it's normal for junk to accumulate during the day when the brain is active. This accumulated junk is then expelled through the 'gaps' created when brain cells shrink during sleep.
This 'junk removal function' in the brain works fine, but if you're sleep-deprived or have poor sleep quality, the junk that can't be processed accumulates," says Mihashi.
Japanese people have one of the lowest average sleep durations in the world, ranking second worst after South Korea. The accumulation rate of brain junk is likely high... So, what kind of problems can arise when brain junk accumulates?
"When sleep quality is poor, waste products like amyloid-beta, often called 'brain junk,' accumulate, leading to a decline in abilities such as planning, decision-making, error correction, and problem-solving. This significantly impacts work performance.
Furthermore, since the accumulation of amyloid-beta is considered one of the causes of Alzheimer's type dementia, if left unchecked, it can lead to more than just simple forgetfulness, but also to losing one's sense of self or becoming bedridden." (Mihashi)
Brain junk starts accumulating in your 40s, during your most productive years!
"People with high amyloid-beta concentrations have shorter actual sleep times relative to the time they spend in bed, indicating poor sleep efficiency.
Among them, those with particularly poor sleep efficiency had a more than five-fold higher chance of developing early-stage Alzheimer's type dementia compared to those with good sleep quality." "Getting enough sleep reduced the amount of amyloid-beta, a brain waste product, by 6% compared to before bedtime."
These are just some of the many research data reported in recent years that confirm the relationship between brain junk, sleep quality, and dementia, making one want to reconsider their sleep habits.
It seems certain that if you don't get enough sleep at the right time, amyloid-beta will accumulate daily, increasing the risk of dementia.
Moreover, while it's not yet possible to make definitive statements, there's a rather concerning report that "amyloid-beta, which is brain junk, seems to start accumulating 20 to 30 years before the onset of dementia."
"Dementia is most likely to develop in people aged 60 and above. 20 to 30 years before that would be the 40s, during the most productive years of life. It is said that amyloid-beta begins to accumulate rapidly during this period, when people are busiest with housework, childcare, and work, and are most prone to sleep deprivation. Therefore, to avoid regrets in your 60s, it's important to establish good sleep habits now and prevent the onset of dementia." (Mihashi)
Clear out brain junk with good quality sleep! Brain junk removal techniques
You can't get rid of brain junk without re-evaluating your daily sleep habits. If you clear these hurdles one by one, not only will your sleep quality improve, but your work efficiency will also greatly increase.
Naps should be 30 minutes, by 3 PM
Sleep duration is not the only factor related to the onset of dementia; sleep quality is also a crucial point. Napping for 30 minutes or less before 3 PM has been reported to reduce the risk of onset by a fifth, so try to incorporate short naps during lunch breaks and similar times.
Improve your sleep environment
A messy or dusty room unconsciously causes stress. It can also hinder falling asleep smoothly, so make sure your bedroom is an environment conducive to focusing on sleep.
Relax before sleeping
Using computers or smartphones right before bed, or heavy drinking, are actions that decrease sleep quality. Put away your phone an hour before bedtime, finish meals three hours before bedtime, and dim the lights as bedtime approaches to calm your overstimulated brain before getting into bed.
Go to bed at night only when you feel sleepy
If you go to bed when you're not sleepy, you might feel anxious about "having to sleep," which can accumulate stress and hinder good quality sleep. Don't force yourself to sleep; only get into bed when you start to feel drowsy.
Most cases of dementia are considered difficult to cure once they develop. To live true to yourself until the last day of your life, start building habits to improve your sleep quality now!
※Interview cooperation
Miho Mihashi / Sleep Therapist
After serving as the head of research and development at a bedding manufacturer, she became independent. Her easy-to-understand and practical advice on improving sleep and choosing bedding is highly acclaimed. Her latest book, "The Art of Good Sleep That Rejuvenates the Brain" (KADOKAWA), is well-received.
