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Sleeping Well May Lead the Way to Lasting Brain Health

We all know that getting a bad night’s rest makes for a difficult next day. And it turns out that if you’re a chronic bad sleeper (getting 6 hours or less sleep per night) you may be increasing your risk of developing Alzheimer’s disease or dementia. Alzheimer’s disease is thought to be caused by the abnormal build-up of proteins called amyloid in and around brain cells. Studies suggest that poor sleep patterns are associated with the presence of amyloid plaques in cognitively healthy individuals. Just one night of sleep deprivation can increase the levels of amyloid in the brain.


New studies show that we need “deep sleep” to clean out the toxins in our brain. We have what’s called a glymphatic system—this is the brain’s waste management system. It gets rid of waste and cycles nutrients like glucose, lipids and amino acids through the brain. The thing is: the glymphatic system works mostly when we’re in deep sleep and is inactive when we’re awake.

There is more evidence that developing good sleep habits can help you get a solid night’s sleep and can improve your overall health.

Tips for improving your sleep:

  • Be consistent. Go to bed at the same time each night and get up at the same time each morning. Keep this same schedule on weekends too. If you have trouble sleeping at night, avoid napping during the day. And give yourself enough time to get 7-8 hours of sleep each night.
  • Get comfortable. Make sure your bedroom is quiet, dark, and relaxing and that the temperature is comfortable. As you approach bedtime, set a peaceful mood. Relax by reading a book or listening to music or to your favorite podcast.  
  • Shut off. Get rid of all the technology in your bedroom. No electronic devices allowed—including TVs, screens, laptops or phones. If your sleep is disturbed and you do wake at night, don’t turn on screens. You’ll only stimulate your brain, making it harder to get back to sleep.

We need “deep sleep” to clean out the toxins in our brain.

  • Avoid stimulants. Alcohol, caffeine and nicotine can all interfere with sleep. Stop drinking coffee at a reasonable time in the afternoon and avoid consuming alcohol in the evenings. Manage your meals by keeping to a consistent schedule and not overeating. 
  • Get Moving. Incorporate exercise into your daily wellness routine. Being physically active during the day will help you fall asleep more easily at night. Be consistent with this as well: while you may want to vary your workouts to keep things interesting, try to maintain the same time to work out each day.
  • Proper light. Regular exposure to 40Hz gamma light therapy can make falling asleep easier and may reduce sleep-wake cycle disturbances in cognitively healthy people as well as those with dementia. Get outside and enjoy daylight during your waking hours—this will ease day and night reversal problems.

While many unknown answers remain, ongoing research is helping us better understand the relationship between sleep and Alzheimer’s disease. Not everyone who is a bad sleeper will develop dementia. But we know that too little sleep can lead to other diseases such as heart disease, diabetes, and depression—all three are known risk factors for Alzheimer’s.

It’s amazing what a good night’s sleep does to set you off on the right foot for your day. Now it turns out that a good night’s sleep may also be a key indicator of preventative wellness and brain health.

Learn how music, light, exercise, and meditation can elevate your brain health.


A doctor-recommended light therapy that rejuvenates brain function leading to remarkable health benefits. Choose a light system that fits effortlessly into your daily routine.

BEACON40 Lightscape

A 4-light system to fits into common areas like lounges, game rooms, or libraries where groups of people experience the lights and move freely about the spaces. The lights are synchronized to fill large rooms with safe, rejuvenating light to complement daily routines and planned activities.

Beacon40 Surround Light for cognitive decline

BEACON40 Surround

Our synchronized 2-light system is best for larger rooms and shared spaces like family rooms and offices. Set them up on either side of the TV and turn them on while you’re watching your favorite programs. Or set them on conference tables or end tables for daily meetings. Think of them like a candle that casts glimmering light to improve concentration and executive function.

Beacon40 light left facing

BEACON40 Personal

We designed Beacon40 Personal to fit into any home or office. Turn it on for at least one hour a day and experience the passive therapy of rejuvenating 40Hz light. Use them in any room at home while you answer emails, during meals or while you go about your daily routines. Use voice controls to set your personal preferences including tone, brightness and schedule.

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