Frequent insomnia

Frequent insomnia:
memory deterioration, reduced mental clarity, and accelerated brain fatigue more severely than expected


How important is sleep for the brain and body?
Sleep is a period in which the body reduces its awareness of external stimuli so that various systems can rest and recover. During sleep, the body:

Repairs worn-out tissues
Regulates hormonal balance
Stimulates the immune system
Regulates the cardiovascular system
Allows the brain to rest, organize memories, and prepare to process new information the following day
When we do not get enough sleep, suffer from insomnia, or have poor-quality sleep, all of these systems become disrupted simultaneously. The obvious consequences are slowed thinking, poor concentration, increased irritability, and the sense that the brain is aging or deteriorating faster than it should.


What is insomnia?
Insomnia can occur in all genders and age groups but is particularly common in adults, with a prevalence of approximately 3035%.
Characteristic features include:

Difficulty falling asleep, taking a long time to doze off
Frequent awakenings during the night and difficulty returning to sleep
Waking up earlier than usual unintentionally
Feeling unrefreshed upon waking, even after an adequate number of hours in bed
Daytime sleepiness, fatigue, and difficulty maintaining concentration
Chronic insomnia affects both physical and mental health, for example:

Reduced brain performance and worsening memory
Increased risk of chronic diseases: cardiovascular disease, diabetes, obesity, and hypertension
Impaired immune function leading to increased susceptibility to infections
Disruption of metabolism and digestive function, such as bloating, nausea, dyspepsia
Increased risk of cognitive decline, slower thinking processes, and a higher risk of Alzheimers disease
Higher risk of depression, attention problems, mood instability, and irritability
Deterioration in quality of life and sexual function

Types of insomnia
Insomnia can be classified according to the timing and pattern of disturbed sleep:

Initial Insomnia Difficulty falling asleep
Individuals take a long time to fall asleep. This is often associated with anxiety and persistent, repetitive thoughts before bedtime.
Maintenance Insomnia Difficulty maintaining sleep
Individuals fall asleep but wake frequently during the night and sleep in a fragmented manner. This pattern may be related to physical problems, such as obstructive sleep apnea.
Terminal Insomnia Early-morning awakening
Individuals wake up earlier than desired and are unable to fall back asleep. This is commonly seen in those with depressive disorders.

Key causes of insomnia
1. Hyperarousal
Hyperarousal is a state in which the body and mind are excessively activated, leading to:

Heightened excitability and being easily startled
Restlessness and increased muscle tension
Increased anger and irritability, with reduced attention span
Shallow, fragmented sleep with frequent awakenings throughout the night
This condition is associated with overactivation of the central nervous system (cerebral cortex) and the autonomic nervous system. Such overactivation directly affects memory, cognition, and emotional regulation.


2. Genetics and Fatal Familial Insomnia
Some forms of insomnia have a genetic component, such as Fatal Familial Insomnia (FFI).
This condition is caused by mutations in the prion protein, leading to abnormal protein folding and accumulation in the brain, particularly in specific brain tissues. The progressive accumulation of prion protein damages neurons and can eventually result in death.

Although FFI is rare in the general population, it illustrates that insomnia is not solely related to stress or lifestyle but can be deeply rooted at the levels of the brain and genes.


3. Stress and cortisol
Stress and anxiety are emotional and physiological responses that prepare the body to fight or flee. In such states, the body secretes cortisolthe so-called stress hormonewhich keeps the brain alert and delays entry into the restorative stages of sleep.

If cortisol levels remain elevated at night over a prolonged period, chronic insomnia can develop, leading to:

Neuroinflammation
Suppressed immune function
Worsening anxiety, irritability, and mood instability
Memory impairment, reduced concentration, and frequent errors in judgment
Increased long-term risk of neurodegenerative disorders such as dementia

4. Diet and beverages
Dietary habits and beverage choices significantly influence sleep quality, particularly:

High caffeine intake

Tea, coffee, cocoa, soft drinks, and chocolate
Caffeine is a stimulant that promotes wakefulness. Excessive intake, especially in the afternoon or evening, can delay sleep onset and reduce sleep quality.
Alcohol

Although alcohol may initially induce drowsiness and cause rapid sleep onset, it disrupts deep sleep. It increases nighttime awakenings, causes restless sleep, and leads to grogginess and lack of refreshment upon waking. Chronic excessive alcohol consumption also damages the liver and brain, increasing the risk of fatty liver disease, cirrhosis, and cognitive decline.

High-fat and high-sugar foods

These increase the risk of obesity and diabetes and promote inflammation and oxidative stress, which can damage the immune system, the brain, and the nervous system.

High-sodium foods

High sodium intake can raise blood pressure and increase cardiac workload, leading to headaches, dizziness, and physical discomfort that interferes with sleep. Over the long term, it can damage blood vessels in the brain and increase the risk of stroke, paralysis, and dementia.


How to manage and prevent insomnia
1. Behavioural adjustment and the body clock (Circadian Rhythm)
Maintain consistent bedtimes and wake-up times every day so that the body can establish a stable sleepwake rhythm.
This rhythm is regulated by light and temperature and is known as the circadian rhythmthe internal clock that helps the body distinguish between times for wakefulness and sleep.
Optimize the sleep environment by ensuring that the bedroom is:

Dark
Quiet
Cool and comfortable
These conditions support easier sleep onset and deeper, more restorative sleep.


2. Preparing the body and mind before bedtime
Engage in relaxing, low-stimulation activities for at least one hour before bedtime, such as:

Meditation
Listening to soft music
Reading light material
Avoid vigorous exercise close to bedtime.
Turn off or avoid screens from mobile phones and computers at least 3060 minutes before sleep to reduce blue-light exposure, which interferes with melatonin secretion (the hormone that promotes sleepiness).
Regular exercise during the day or early evening (not too late at night) improves blood circulation, releases feel-good neurotransmitters, and reduces the risk of heart disease, obesity, and cognitive decline.

3. Choosing foods that support healthy sleep
In addition to avoiding caffeine, large meals, and very spicy foods close to bedtime, certain foods can help support sleep, such as:

Salmon
Rich in omega-3 fatty acids and the amino acid tryptophan, a precursor of melatonin, which can help improve sleep quality.
Almonds and walnuts
These nuts are high in magnesium, which helps relax muscles and supports deeper, more restorative sleep.
Bananas
Bananas contain both tryptophan and magnesium, which help the body produce serotonin and melatonin, promoting relaxation and easier sleep onset.
Probiotics
Probiotics are beneficial microorganisms that can help reduce inflammation and oxidative stress. They are also involved in the gutbrain axis, a bidirectional communication pathway between the gut and the brain that influences mood and sleep regulation.

Probiotics and sleep: insights from research
Several animal studies have investigated specific probiotic strains of interest:

Lactobacillus brevis in stress and chronic sleep disturbance

A chronic sleep disorder (CSD) model was used, in which sleep was repeatedly disrupted by forcing mice to run on wheels and disturbing their sleepwake cycle.
Mice were then supplemented with the probiotic strain Lactobacillus brevis SBC8803 for six weeks.
The study found that:

The probiotic-treated group had increased NREM (non-rapid eye movement) sleep duration, the deeper stage of sleep associated with physical restoration.
Electroencephalography (EEG) showed slower brain waves in the probiotic group, indicating deeper rest and more restorative sleep.
When sleep is deep and sufficient, the risk of cognitive decline and neurodegenerative diseases is likely to decrease.
Lacticaseibacillus paracasei MSMC 39-1 in aged mice

A study from the Faculty of Medicine, Srinakharinwirot University administered the probiotic strain Lacticaseibacillus paracasei MSMC 39-1 to aged mice for 16 weeks and found that:

Levels of pro-inflammatory cytokines:

Interleukin-1 (IL-1)
Tumor necrosis factor (TNF-α)
were significantly reduced.
Levels of malondialdehyde (MDA), a marker of oxidative stress derived from lipid peroxidation, were decreased in the probiotic group.
Levels of superoxide dismutase (SOD), an endogenous antioxidant enzyme that neutralizes free radicals, were increased in mice receiving probiotics.
These findings suggest that certain probiotic strains may:

Reduce inflammation and oxidative stress in the brain
Promote deeper sleep and lower stress
Decrease risk factors associated with insomnia and long-term neurodegenerative diseases
However, most of these studies were conducted in animal models. Application in humans should be guided by healthcare professionals and supported by clinical data.


Conclusion: Prioritizing sleep before the brain fails without warning
Sleep is not merely a period of rest; it is a fundamental restorative process for both the body and the brain. It:

Strengthens the immune system
Regulates hormonal balance
Enhances memory, concentration, and cognitive performance
Reduces the risk of chronic diseases and neurodegenerative disorders
Conversely, chronic sleep deprivation and persistent insomnia can lead to:

Weakened immunity and increased susceptibility to illness
Neuroinflammation and excessive oxidative stress
Increased risk of dementia, depression, anxiety, and mood instability
Slower decision-making, impaired judgment, and accelerated mental fatigue
Caring for oneself therefore begins with obtaining sufficient, good-quality sleep,
before the brain is damaged to a point where, no matter how much one sleeps later on, full recovery may no longer be possible.

If insomnia is persistent and significantly interferes with work performance or daily life, it is advisable to consult a physician or sleep specialist to identify the underlying causes and determine appropriate, individualized treatment options.