Sleep is critically important—without it, we would not survive.
Sleep allows us to consolidate memories and helps clean the brain. Our natural brain “flushing” system washes away toxins while we sleep. Just as we exercise to maintain a fit body, we must sleep to maintain a fit mind. Of particular importance to those living with epilepsy, sleep deprivation can be a trigger for seizures. Thus, developing strategies to develop a quality night of sleep are paramount in helping manage one’s seizure disorder.
How many hours of sleep are necessary?
You’ll often hear that 7–8 hours of sleep per night is ideal. Rather than focusing on an exact number, try to gently improve both the quality and duration of your sleep. Don’t worry if it’s not perfect—small, steady changes really do help. Making positive behavioral adjustments, like those listed below, can support better sleep and brain health even if your total sleep time doesn’t change much.
Practical Tips for Better Sleep
- Avoid caffeine after lunch. Caffeine has a half-life of 4–5 hours; allow 8–10 hours for it to clear before bedtime.
- Keep the bedroom cool to support the body’s natural overnight temperature drop.
- Make the bedroom dark—very dark.
- Consider wearing a sleep mask to reinforce darkness.
- Use white noise to reduce environmental sounds and prevent awakenings.
- Avoid phones, tablets, and computers in bed. If you read before bed, choose paper.
- Spend the last hour before sleep winding down with dim lights and relaxation.
- Avoid eating or intense exercise right before bedtime.
- Go to sleep at roughly the same time each night. The brain thrives on rhythms.
- If you wake and can’t fall back asleep, get up briefly and return when drowsy.
- Avoid sleeping pills; they rarely produce restorative sleep.
- Get outside during the day. Daylight—even on cloudy days—helps set brain rhythms.
- Reduce alcohol consumption. Alcohol fragments sleep and causes nighttime awakenings.
- If sleep is difficult, don’t worry about it. Anxiety worsens sleep problems—focus on habits.
Emeritus Professor of Neuroscience, Tufts School of Medicine
Among Phil’s extensive list of scientific discoveries is the identification of key roles for non-neuronal cells of the brain in information processing and learning and memory, the mechanism by which these cells drive sleep after a period of sleep deprivation, as well as key discoveries in the field of epilepsy. His work has led to the formation of multiple biotech companies including GliaCure, which held clinical trials for Alzheimer’s disease, and Naveris, which has developed a diagnostic for certain types of viral induced cancers that are currently widely in use in Medical Centers throughout North America. Phil is also an accomplished short-handed sailor and in 2024 was the overall winner in the double-handed division of the Newport Bermuda Race.