After years of poring over the research for supporting brain wellbeing and longevity, there’s one thing that I feel we aren’t talking about enough.
Sleep.
In fact, I often think to myself that if people truly understood the superpower of getting a good night's sleep, they would protect it as fiercely as they would a newborn baby.
You see, if we don’t sleep;
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Our brain’s key detoxification system (The Glymphatic System) becomes dysfunctional.
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Our brain's defence systems (key antioxidant systems designed to protect it) are compromised.
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We are more likely to have poor insulin responses and blood sugar control the next day if we sleep poorly.
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Our systems that are designed to keep inflammation in check, break down.
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Our circadian clock is disrupted and our cortisol & melatonin levels get wonky.
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We’re more likely to have more sympathetic nervous system activity (fight/ flight) and less parasympathetic nervous system activity (rest & digest) - so our gut takes a hit.
How do we fix sleep?
Sedative medications and supplements to help support our body to rest and relax are a popular choice.
But, they can’t fix our dysregulated physiology. So what tends to inevitably happen is they will help short-term, but they are rarely a successful long-term choice – they should be used as a ‘life-raft’ while we work on our sleep hygiene and physiological resetting of our circadian rhythms.
The Physiological Prescription for Better Sleep
1. Cut Screen Time. More Screen Time = Poorer Sleep.
The evidence is clear on this one. In a study of over 120,000 people, comparing no screen use, with daily screen use prior to bed, there was a 33% higher prevalence of poor sleep quality.
2. Leave the lights off. Our Mitochondria are being undermined by LED light.
The energy-producing ‘batteries’ in our bodies – aka – the mitochondria, are light sensitive. And guess what? A study published this year has shown that LED lights, which are now found throughout most dwellings and offices, are actually undermining our mitochondrial health! Why does this matter? Well, additional research suggests mitochondria act as a "secret sleep switch" in the brain. When mitochondria in neurons become overworked, they trigger "sleep pressure," making us feel tired, with studies showing that fragmented mitochondria decrease sleep, while fused, healthy mitochondria promote it. You know what should be in high concentration in healthy mitochondria? Melatonin!
3. Get more natural sunlight. Especially morning light.
Red light therapy and far-infrared sauna use is all the rage, but you can get this for free by getting up early and getting exposure to morning sunlight. Specifically, morning sun is rich in red and near-infrared light because of the low angle of the sun. This natural red light helps set your circadian rhythm. Studies show that exposure to morning sunlight can reset circadian rhythms, improving sleep quality and how long it takes you to fall asleep.
So there are three free things you can do right now to improve your sleep, that are scientifically proven.
Protect your sleep at all costs if you want to boost brain longevity.
REFERENCES
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Everson CA, et al. Antioxidant defense responses to sleep loss and sleep recovery. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. 2005;288(2):374-383.
Ungurianu A, et al. Melatonin and Cortisol Suppression and Circadian Rhythm Disruption in Burnout Among Healthcare Professionals: A Systematic Review. Clin Pract. 2025 Oct 29;15(11):199.
Szataniak I, et al. Melatonin as the Missing Link Between Sleep Deprivation and Immune Dysregulation: A Narrative Review. Int J Mol Sci. 2025 Jul 14;26(14):6731.
Rafael J. et al. The Effect of Total Sleep Deprivation on Plasma Melatonin and Cortisol in Healthy Human Volunteers. J Sleep. 1988;11(4):362-369.
Floras JS. Sympathetic Nervous System in Patients with Sleep Related Breathing Disorders. Curr Hypertens Rev. 2016;12(1):18-26.
Dimsdale JE, et al. Clinical Investigations: Sleep and Breathing: Sympathetic Nervous System Alterations in Sleep Apnea: The Relative Importance of Respiratory Disturbance, Hypoxia, and Sleep Quality. J Chest. 1997;111(3):639-642.
Alomri RM, et al. Association between nocturnal activity of the sympathetic nervous system and cognitive dysfunction in obstructive sleep apnoea. Sci Rep. 2021;11:11990.
Neroni B, et al. Relationship between sleep disorders and gut dysbiosis: what affects what? Sleep Medicine. 2021 Nov;87:1-7.
Liu X, et al. Association between gastrointestinal symptoms and insomnia among healthcare workers: a cross-sectional study. Sci Rep. 2025;15:19572.
Zhong C, et al. Electronic Screen Use and Sleep Duration and Timing in Adults. JAMA Netw Open. 2025;8(3):e252493.
Barrett EM, et al. LED lighting (350-650nm) undermines human visual performance unless supplemented by wider spectra (400-1500nm+) like daylight. Sci Rep. 2026;16:3061.
Mitochondria May Be the Brain’s Secret Sleep Switch. World Mitochondria Society. 2025 Jul 18.
de Menezes-Júnior LAA, et al. The role of sunlight in sleep regulation: analysis of morning, evening and late exposure. BMC Public Health. 2025 Oct 6;25(1):3362.