Biohacking Sleep and Supplementation for Better Brain Health

Biohacking Sleep and Supplementation for Better Brain Health

November 23, 2020

Written by Sara Uffelman

Fact checked by The Brain Blog Team

Biohacking Sleep and Supplementation for Better Brain Health

If you’re optimizing your health habits for better focus and cognition, what can you do right now? Start by focusing on high quality sleep and nootropic supplementation for better brain health. Those two factors alone can make a huge difference both now, by improving cognitive skills, and in the future, helping stave off dementia and Alzheimer’s disease. 

Sleep and Your Brain

In a study conducted by Brain and Life, a publication of the American Academy of Neurology, more than 60% of Americans say they don’t get enough sleep during a typical week. The study demonstrates that sleep deficits can take a hefty toll on brain health.    

According to the publication, “Studies show sleep deprivation hinders learning, impairs cognitive performance, and slows reaction time—like being intoxicated but without the buzz. Scientists recently discovered that sleep and memory storage are inextricably linked as well. Now, they are wondering whether poor sleep contributes to neurodegenerative diseases and cognitive decline.”  

 In fact, science has already started to link more waking hours with an increased risk of developing Alzheimer’s disease (AD). Researchers have also determined that sleep deprivation increases the risk of harmful amyloid plaques (destructive protein deposits) in the brains of mice. These same plaques in humans contribute to the onset of AD.  

 In one study, which was published in the journal Science, it was shown that the interstitial space surrounding brain cells may actually increase in size while we’re sleeping. That space could contribute to the brain’s ability to flush out the toxins that build up while we’re awake.  

 Ongoing research supports these spaces as the mechanism that links poor sleep with cognitive issues and disease, a type of “plumbing system” that the brain can use to rid itself of waste. Scientists also believe that our brains are busy supporting waking functions as we go through our daily lives, only stopping to get rid of this “brain waste” when we’re sleeping. 

Supplementation for Brain Health 

Besides getting the National Sleep Foundation recommendation of 7 to 9 hours of sleep, what kind of supplements should you take for better brain health? There are several that have been proven to enhance brain health, improve cognition and help stave off future neurodegenerative disorders.  

Number one on most lists of best brain supplements is Omega-3 fatty acids. Your body can’t make it from scratch, you can’t get enough from your diet, and you don’t want to miss the huge benefits of this supplement for brain health. Research has shown that this supplement contributes to improved cognitive functioning, memory and reaction time, along with reducing the risk of AD, preventing depression and dementia, and promoting brain health during pregnancy and infancy. So many benefits!     

Add Omega-3s to your diet by eating more:
  • Fatty fish like salmon and herring
  • Flaxseed
  • Soybeans
  • Nuts
  • Supplements   
Another critical supplement for better brain health is Carotenoids. Specifically the Carotenoids Lutein, Zeaxanthin, and Meso-Zeaxanthin (L, Z, and MZ) have been proven to have memory-enhancing effects, a positive impact on cognitive function, and decreased risk of dementia, Alzheimer’s disease and other neurodegenerative disorders. 

What To Do Next for Better Brain Health 

No matter where you are in your brain health journey, getting the proper amount of sleep, specifically good quality sleep, every night, and the proper Carotenoid supplementation are two solid steps you can take now to ensure your better brain health. 

Biohacking Better Sleep

If your sleep is lacking, consider the following audio programs: 
  • Download a meditation app like Calm or HeadSpace - There are free and low-cost options and most of them have sleep meditations that will have you dozing off in no time. Why not add a daily meditation to reduce your stress, too?
  • Listen to a boring podcast - Nothing Much Happens is a podcast that shares “cozy and calming stories to soothe your mind.” With millions of listens, you can’t deny the appeal of these simple, soothing bedtime stories for adults. 

Biohacking the Right Brain Health Supplement 

The Memory Health® supplement is an all-natural, patented formula with carotenoids (Lutein, Zeaxanthin and Meso-Zeaxanthin), Omega-3s (DHA and EPA), and Natural Vitamin E. These nootropics have powerful antioxidant and anti-inflammatory properties that reduce oxidative stress on the brain, fend off dangerous free radicals, and protect the brain from ongoing inflammation from daily stress.     

The nutrients in Memory Health® has been tested and proven in double-blind, placebo-controlled clinical trials. It’s the first supplement to receive a patent for the prevention and treatment of neurodegenerative disease, specifically Alzheimer's and dementia and it’s been clinically proven to improve cognitive functions and memory.  

Additional (bonus!) benefits include improvement in sight, focus, clarity, and mood. 

The Gold Standard of Brain Supplements

Memory Health® was tested and proven in double-blind, placebo-controlled clinical trials, becoming the first supplement to receive a patent for the prevention and treatment of neurodegenerative disease, specifically Alzheimer's and dementia. It has been clinically proven to improve cognitive functions and memory.  Other tested benefits include improvement in sight, focus, clarity, and mood.

Learn More

Sign Up to the Brain Blog