Unlock Your Brain's Full Potential: Discover the Ultimate Secrets to True Rest

Season 8 of the podcast Chasing Life with Sanjay Gupta takes a refreshing approach by delving deep into the complexities of the brain in various states. Each episode sheds light on a different state of the brain, such as distraction, fear, and nourishment, exploring the fascinating interplay between our mind and body. In today's fast-paced world brimming with constant activity and stimulation, finding the time to disconnect and unwind is a challenge. However, it is essential for our brain to rejuvenate and heal itself.

The brain seeks respite in slumberland as a reliable source of downtime, making sufficient sleep crucial. According to Victoria Garfield, a senior research fellow at the Medical Research Council Unit for Lifelong Health and Aging and a professor at University College London, our brain relishes the opportunity to escape constant conscious engagement and task switching throughout the day.

Victoria Garfield

According to Victoria Garfield, she mentioned that our cognitive function will enhance as a result. Additionally, she pointed out that we will feel better the following day as our brain cells get the opportunity to rest, regenerate, and replenish.

For the past ten years, Garfield's focus has been on studying the significance of proper sleep and its importance for both the brain and the body, particularly as we age.

According to decades of evidence, insufficient or excessive sleep has been consistently linked to a higher risk of various conditions such as diabetes, high blood pressure, heart attacks, dementia, sleep apnea diagnosis, anxiety, and depression, as stated by Garfield.

A recent discovery by Garfield's team indicates that regular daytime napping is associated with a significant increase in total brain volume. The study, which was published in the Sleep Health journal in June, examined data from over 35,000 adults in the UK Biobank, including MRI scans.

So, just how much larger is the brain volume? Garfield's team determined that it is approximately 15 cubic centimeters, an amount that translates to an aging effect of 2.5 to 6.5 years. This finding holds significant importance as a lower total brain volume has been linked to various diseases, earlier mortality, and elevated stress levels.

What can you do to make sure your brain is well-rested? Garfield has five tips.

Get enough sleep

Contrary to the beliefs of individuals who think they can function well on only 4 or 5 hours of sleep each night, it is imperative that you dedicate a substantial amount of time to rest - preferably between 7 and 9 hours nightly for adults, varying according to age, as stated by Garfield.

Young woman using smart phone while sitting in bedroom

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"People don't typically consider this, and they are genuinely surprised when I explain that if they don't sleep well, it is connected to all these negative consequences," she stated.

"There is significant focus on diet, maintaining a healthy weight, exercising, and avoiding diabetes," she elaborated. "Some individuals claim that they can function fine with only four hours of sleep per night, but they fail to comprehend the detrimental impact it has on their health over an extended period of time."

Set a consistent sleep schedule

Establishing a consistent sleep schedule can be challenging, according to Garfield. However, it plays a crucial role in ensuring that you obtain the necessary 7 to 9 hours of sleep. Many individuals struggle to maintain this routine.

Settle in for a short siesta

Electric fan in-front of an unmade bed with light coming through a window

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Don't hesitate to indulge in a quick power nap. "One straightforward suggestion from us would be to allow yourself a nap," Garfield suggested. "A duration of around 30 minutes is believed to be highly advantageous for the brain. Therefore, take a short break and aim to doze off for a brief period."

Get some exercise

While her team discovered a beneficial impact on the brain linked to brief daytime dozing, separate research has revealed that napping is connected to adverse consequences, such as an increased likelihood of developing high blood pressure, experiencing a stroke, and being diagnosed with Alzheimer's disease.

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Garfield suggested that there is ample evidence to support the idea that engaging in physical activity, such as going outside for a walk, can be highly advantageous for the brain. Particularly, disconnecting from electronic devices and immersing oneself in nature can be incredibly beneficial.

The exercise doesnt have to be a walk in nature. The key is to detach from work and other activities that demand a lot of attention.

Do something thats a little mindless

"I believe suggesting practices such as meditation and mindfulness is quite common for me. However, many individuals, including myself, struggle with these activities," Garfield acknowledged, highlighting the difficulty of quieting the mind.

In addition, she proposes alternative activities that do not demand excessive mental effort, like watching television (excluding work-related content, as Garfield emphasized) or engaging in grocery shopping. (It is advisable to avoid electronics within an hour before bedtime at night.)

"It's crucial to reiterate that these factors are highly individualized and vary depending on the individual," she stressed.

We trust that these five suggestions will aid you in achieving a rejuvenated mind. For a comprehensive understanding, listen to the entire episode and discover the ideal time for a nap, as well as the preferred methods of brain restoration from sleep expert Victoria Garfield and Dr. Sanjay Gupta. Join us next week on the Chasing Life podcast as we delve into the opposite side of the spectrum: the Caffeinated Brain, featuring special guest author Michael Pollan.

CNN Audios Madeleine Thompson contributed to this report.