World Sleep Day 2026

"Quality sleep: The beginning of a healthy brain and a long life."

          Sleep is considered the cornerstone of healthcare. It is no less than taking care of nutrition and exercise, because it is a time when the body and brain systematically recover and repair themselves. However, in the way of life of people today, Sleep has turned out to be the most neglected health component. Many people are willing to compromise their sleep time in exchange for work. You may not realize that sleep deprivation or poor quality sleep is not a good idea. It affects health and lifestyle performance more than expected.

         On the occasion of World Sleep Day (World Sleep Day) This year, which was held under the concept of "Sleep Well, Live Better” It is an important opportunity to make everyone truly aware and appreciate the value of sleep. Quality sleep is the foundation of good health and is an important factor for a good quality of life in the long term. synthesis of substances necessary for the repair of various tissues, as well as the elimination of free radicals formed inside the body;

        "Sleep is an important factor that is clearly associated with overall health status, particularly for brain function." Dr. Tanupol Wirulahakarun or Dr. Amp, Chairman of the Board of Directors of BDMS Wellness BDMS Wellness Clinic & Resort Bangkok Dusit Medical Public Company Limited Discusses the importance of sleep for health conditions.

         The brain is an organ that requires a very high amount of energy. This energy-generating process produces large amounts of free radicals. The amount of free radicals produced by this process also tends to increase. Sleep is an important process that helps the brain regulate and balance free radical levels to the right state. This is because the brain is an organ with a high fat composition and a large amount of oxygen is consumed. Therefore, it is susceptible to oxidative stress (Oxidative stress) and the accumulation of free radicals, which can cause damage to proteins. Lipids and DNA in the central nervous system Leading toIn the long term, it may increase the risk of developing dementia and Alzheimer's disease.

         Sleep is therefore an important process that reduces and inhibits potential damage to the brain. WhileSleep The brain is in a phase called Hypometabolic state Or a condition in which the rate of energy metabolism decreases, which is about 5 times lower than during waking hours.–This results in a decrease in glucose utilization in the brain. This period is considered a time of restoration (Restorative period)

         During sleep The brain removes free radicals that accumulate during waking hours, along with restoring energy sources in the brain. In addition, sleep stimulates the production of several antioxidants, such as melato.Nin, including enzymes such as Superoxide dismutase, Catalase and Glutathione peroxidase All of them play a role in protecting brain cells from damage.

         If you look deeper into the processes at the cellular level, especially during deep sleep with delta brain waves. (Delta wave) will change the mitochondria, which are like energy plants for cells. Sleep stimulates mitochondrial division. Removal of deteriorated mitochondria (Mitophagy) and increasing the surface area of the inner membrane, resulting in more efficient energy production. On the other hand, Not getting enough sleep is associated with damage at the cellular level of the brain, which can affect brain function in the long term.

         "Sleep deprivation for just one night can disrupt the balance of free radicals in the body. Whether it's correcting sleep disorders or cultivating good sleep habits (Sleep hygiene)” Dr. Amp further explains how to take care of brain health by getting quality and consistent sleep. To help reduce the risk of long-term dementia.

         The brain has a system called Glymphatic system It is responsible for disposing of waste, such as: amyloid-β, α-synuclein It also helps maintain the balance of free radicals in the brain. However, the effectiveness of this system decreases with age. Due to many physiological changes, such as decreased blood flow in the brain. Changes in the passage of substances in the brain and decreased efficiency of cerebrospinal fluid exchange around blood vessels. These changes cause the brain's waste elimination system to function impaired. Increases chronic inflammation and free radical accumulation in brain tissue (brain parenchyma) This is an important part of the development of dementia in the elderly.

         Sleep deprivation Intermittent sleep, or frequent awakenings during the night, also negatively affect the brain's waste elimination system in the same way as age-related deterioration. Sleep that lacks depth and continuity. This shortens the period during which such systems operate at peak efficiency. This results in a decrease in the ability to eliminate waste and increases the risk of long-term brain disorders.

         As you get older, Human sleep patterns change as the mechanisms that control the sleep-wake cycle deteriorate. Biological Clock System (Circadian rhythm) is disturbed by the level of Sirtuin 1 (SIRT1) has decreased, resulting in a decrease in the ability to adapt to changes in time. As a result, it is more difficult to fall asleep. Frequent awakenings at night and decreased sleep quality Meanwhile, hormonesMelatonin, which plays a role in both promoting sleep and as an antioxidant, also decreases with age. This further worsens the quality of sleep.

         It can be seen that insufficient sleep and aging affect the body in a similar way. It causes the accumulation of free radicals. Such conditions can cause a reverse cycle (Feedback loop) That is to say, insufficient sleep causes the accumulation of free radicals. As a result, cells deteriorate, leading to the stimulation of inflammation of the nervous system. This inflammation returns to interfere with the quality of sleep, causing intermittent and inadequate sleep. It is a repetitive cycle.It can lead to a deterioration in thought processes (cognitive) and age-related neurological diseases.

         For people with sleep apnea (Obstructive Sleep Apnea: OSA) Intermittent hypoxia occurs during sleep. When the body regains oxygen after a period of lack of oxygen. It stimulates the rapid production of free radicals through several mechanisms. Severe inflammation occurs. In addition, intermittent lack of oxygen causes frequent wakefulness (micro-arousals) This results in intermittent sleep. In one night Patients with sleep apnea may be awake in this way about 10-43 times per hour. This lack of continuity of sleep impedes the process of regeneration of the body and the elimination of waste products in the brain. It affects health in a manner similar to chronic sleep deprivation. Even if the sleep duration is adequate.

       "Obesity is considered one of the major risk factors for sleep apnea and is also directly related to the severity of the disease, which can be assessed by the apnea–shallow breathing index (Apnea–Hypopnea Index: AHI) That reflects the average number of apnea and shallow breathing per hour of sleep. It was found that the AHI Therefore, weight loss not only reduces the risk of diabetes, but also reduces the risk of diabetes. It also plays an important role in protecting brain health in the long term." Dr. AmpIt points out the importance of maintaining a healthy body weight to promote sleep quality and brain health.

        People who work in shifts often experience sleep problems and experience extreme sleepiness during the day. In addition, the association between shift work and many chronic non-communicable diseases such as cardiovascular disease, diabetes, obesity, cancer, and mood disorders has been found. Research shows that eating only during daytime can help reduce circadian clock disorders. It helps prevent disorders of blood sugar control and beta cell function in the pancreas. It also reduces risk factors for cardiovascular disease, as well as emotional problems associated with shift work.

        This is because mitochondrial function is directly influenced by the biological clock. When sleep is disturbed, mitochondrial performance decreases and accelerates cellular degeneration or aging.

        Scientific evidence shows that sleep is an important mechanism that helps the brain recover. It is also linked to the metabolism and overall health of the body. As you get older, The formation of free radicals in the brain is also increasing. As a result, the risk of dementia increases. Therefore, it is necessary to take care of sleep habits to help reduce brain damage from free radicals and reduce the risk of dementia.

        Lastly, Therefore, Dr. Amp would like to leave you with 10 guidelines for creating good sleep habits for everyone to apply in taking care of brain health at the same time.

1. Get enough sleep. Adults should sleep 7-9 hours every night, go to bed and wake up at the same time, even if it is a holiday, should go to bed before 10 p.m. every day. Sleep in 1 night has a deep sleep interval of about 20% and sleep through the sleep cycle to wake up refreshed.
2. Creating an environment for good sleep Manage anything that may interfere with your sleep, such as wearing earplugs. (earplugs) Or wear an eye patch to reduce the light and adjust the temperature to suit your sleep.
3. Use the bed only for sleeping. Not used to work. Watch TV or eat, and go to bed.
4. Exercise regularly at moderate intensity. Exercise helps improve sleep quality, but you should avoid excessively heavy exercise or exercise near bedtime by spacing at least 100 percent. 3 Hours before bedtime
5. If you have a medical condition, you should check whether regular medication affects your sleep. Especially in the elderly who take many medications, try to consult your doctor about the side effects of medications on sleep.
6. Avoid caffeinated drinks at least 6 hours before going to bed. The susceptibility toAn individual's caffeine intake varies depending on body weight, age, and genetic code, which can affect sleep quality.
7. Refrain from drinking alcohol and refrain from smoking. Because of both. Smoking 1 pill makes you sleep 2 minutes less deeply. This makes it seem easier to fall asleep. Drinking alcohol puts sleep into a phase. REM Or it is more difficult to fall asleep deeply.
8. Avoid large meals or foods that are difficult to digest. 3 Hours before going to bed To reduce the risk of not getting a good night's sleep from bloating. Abdominal tightness or acid reflux Occasionally, people with this condition may not feel fully awake, but rather characterized by a brief period of consciousness during sleep (Sleep fragmentationBut when I wake up, I will not be refreshed, I will not feel a good night's sleep.
9. Reduce the intake of starch, sugar and fruit at dinner. Because of higher blood sugar levels. It can interfere with sleep. If you need to eat a high-carbohydrate diet, take it at least 4 hours before going to bed. To provide quality sleep.
10. Try to do activities that make you feel calm and relaxed before going to bed.N For example: Meditation, meditation, walking, etc. Stress is a major factor in sleep problems.

        Adequate and quality sleep is the key to maintaining long-term brain health because valuing sleep is valuing a long life with quality, in line with the concept of World Sleep Day. 2026Sleep Well, Live Better"Because good sleep is not just about resting each day. Rather, it is an investment for a better life in the future.

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