Health

How Sleep Affects Brain Size and Cognitive Health

Published

6 hours ago

June 25, 2025

In a productivity-loving culture, sleep is oftentimes the first thing to go. We resound praises of those who lose sleep simply to become ideal hustlers, almost as if we wear sleep deprivation like a badge of honor. What if that “dedication” is shrinking your brain?

Recent findings in neuroscience have provided disturbing evidence linking poor sleep with loss of brain volume. This is more than a scientific nicety- it has huge implications on the way you think, feel, and age in brain health.”

Sleep: The Brain’s Required Maintenance Mode

When you fall asleep, your brain doesn’t just turn off and switch to sleeping mode; it goes into a hardcore maintenance mode, which is priceless in maintenance.

Maiken Nedergaard, a neurologist at the University of Rochester Medical Center, discovered what she terms the glymphatic system of cleaning operating in the brain during deep sleep. This system clears toxic proteins that are listed among those that can accumulate and are known to be associated with Alzheimer’s disease, such as beta-amyloid and tau.

“The restorative function of sleep appears to be a consequence of the enhanced removal of potentially neurotoxic waste products that accumulate in the awake central nervous system” — Science Journal, 2013.

The production of sensations absorbed in the brain takes place when REM sleep is achieved and compiles the memories. Strengthening neural connections and cognitive architecture does make people themselves.

What the Evidence Illuminates: The Irrefutable Affection of Sleep on Brain Volume

The connection between sleep and brain volume is not theoretical; it is measurable. By applying advanced brain imaging techniques, multiple studies have been published demonstrating this relation:

Study 1: Neurology Findings

A total of 147 adults were studied for several years to measure brain volume through MRI and sleep quality. Poor quality of sleep among these participants resulted in accelerated atrophy in multiple brain regions as compared to good sleepers.

Study 2: Discovery of Sleep Journals

In a recent study with findings published in Sleep (2018), untreated sleep apnea was found to predict reductions in gray matter volumes among patients across brain regions, especially those involved in memory and attention.

Study 3: The Berkeley Research

A single night of bad sleep was enough for the scientists to find that small brains reduce activity in the region associated with memory and learning, the hippocampus. In the long term, this idea accumulates volume loss that can be measured.

In which brain regions is damage most pronounced?

However, sleep deprivation has differential susceptibility among brain regions. Specific sensitivity includes the following:

Hippocampus: An important memory structure shaped like a seahorse. Studies reveal that there is a difference of 2.5% in volume over the years between chronic poor sleepers when compared to their normal counterparts.

The prefrontal cortex, responsible for decision-making, impulse control, and executive functioning, shows considerable reductions in gray matter among those suffering from chronic sleep disorders.

The amygdala: The center of emotions in the brain that becomes hyper-reactive and may grow with poor sleep, throwing off the balance of emotion regulation.

Biological Mechanisms: Damage of Brain Tissue due to Sleep Deprivation

Sleep deprivation sets off multiple damaging processes concerning the brain:

Neuroinflammation: Poor sleep triggers inflammatory cytokines that may endanger neurons with time.

2. Oxidative Stress: Sleep deprivation, on the contrary, enhances the loading of the free radical damage faster than the brain can defend itself against it.

3. Neurogenesis Inhibitor- It reduces the generation of new cells in the brain due to loss of sleep, especially in the hippocampus.

4. Raised Cortisol Levels: Poor sleep leads to raised levels of this “stress hormone”, which in turn may destroy brain structures when maintained at high levels over a long period.

Dr. Michael Irwin, Professor of Psychiatry, UCLA, says, “Sleep deprivation leads to the activation of inflammatory signaling pathways that ultimately produce systemic inflammation affecting the central nervous system, which over time contributes to neurodegenerative processes and brain volume loss”.

Sleep Apnea: The Insidious Shrinkage of the Brain

Sleep apnea requires special mention as it is one of the most dangerous sleep disorders for brain health. Every pause in breathing, which should occur hundreds of times during the night, leads to micro-awakening and momentary oxygen deprivation.

The numbers do speak for themselves:

A well-documented finding is that patients with moderate to severe sleep apnea show reductions in brain volumes that can be compared to 10 years’ addition of brain age.
Cognitive impairment risk increases by 33% among untreated apnea patients.
A substantial improvement in cognitive performance was observed post-CPAP treatment that would be irreversible.
What is the impact of sleep on aging?

Brain volume about sleep is age-dependent:

Children/Adolescents: More sleep is required for the developing brain than for the adult brain. Poor sleep during this time may potentially alter normal brain development trajectories.

Adults: Studies show that in healthy adults, sleeping under 6 hours on average per night leads to accelerated brain aging.

Seniors: A study in Sleep Medicine in 2020 found that sleep interruption in older individuals is associated with expedited brain atrophy and cognitive decline. The research team suggested that improving sleep could prevent the onset of age-related cognitive disorders.

Can One Reverse Sleep-Associated Brain Shrinkage?

There is indeed some cause for optimism. Initial evidence suggests that some effects should be reversible through improved sleep habits:

Comparative evidence from a German study found that participants who normalized their sleep patterns after three months partially showed recovery of gray matter volume.
Studies in animals demonstrate that allowing recovery sleep after deprivation periods can recover some lost brain volume.
Research on CPAP treatment of sleep apnea patients reveals that gray matter volume in affected regions increases.

Effects on Brain Function Beyond Volume

If the shrinkage of the brain sounds bad, the functional impacts make it worse:

Memory consolidation is impaired, making the retention of new information harder.
Mood and emotion regulation are more difficult, leading to increased irritability and stress.
Judgment suffers, as people with poor sleep quality are found to make choices that are riskier than those with good quality of sleep.
Attention is decreased, affecting productivity with increased error rates.

A noteworthy study conducted in Nature Communications in 2019 demonstrated that even slight sleep restrictions for two weeks would further decrease cognitive performance. Thus, the subjects that had their sleep reduced to six hours a night instead of the standard eight would end up showing performance deficits on the cognitive tests comparable to having been awake for a full 24 hours.

Brain-Protecting Evidence-Based Sleep Strategies

From the most recent research, here are the top ways to protect your brain:

1. Prioritize Regular Sleep Patterns

Sleeping according to a quite regular schedule reinforces one’s circadian rhythms. Sleep expert Dr. Matthew Walker states that “Regularity is king, and it will anchor your sleep and improve the quantity and quality, even if that means keeping same sleep schedule on weekends.”

2. Design an Optimal Sleep Environment

Ensure darkness in bedrooms.
Keep the Temperature Cool (65–68°F/18–20°C)
Use earplugs or white noise for fuller noise control.
Avoid blue light from screens 1–2 hours before bedtime

3. Screen for Sleep Disorders

Most of the sleep disorders like sleep apnea go undiagnosed for several years. Consider sleep evaluation if you have:

Long-lasting daytime sleepiness and tiredness, despite spending adequate time in bed
loud snoring along with sounds of gasping or choking
morning headaches
Difficulty concentrating.

4. Move Smartly

Regular exercise increases the intensity of deep sleep, but proper timing is crucial. It will elevate the core temperature and induce hormones that stimulate the body, so it is advisable to exercise not less than 3 to 4 hours before going to bed.

5. Stress Management

The two factors, chronic stress and poor sleep, act together as a vicious cycle. Some evidence-based approaches include:

Meditation: 10 minutes a day yields measurable results
Has shown better clinical improvements and outcomes in treatment and during follow-up estimations relative to pharmaceutical therapy.
Journaling for those “downloads” of worries before bedtime.

The Bottom Line

Science has spoken: good sleep is not a luxury; it’s a necessity for maintaining the brain. Every night of recuperative sleep is a saving in the integrity and functional capacity of the brain. Specifically, Dr. Walker puts it this way: “Sleep is the single most effective thing we can do to reset our brain and body health each day.”

For such societies that glorify little sleep, what would probably be the most radical act is to give the brain the sleep it requires to maintain its volume, health, and function over several decades.

Key Takeaways:

Chronic sleep deprivation leads to a measurable reduction in the volume of the brain.
The hippocampus and prefrontal cortex are areas of sleep deprivation vulnerability.
Sleep disorders such as sleep apnea hasten brain volume reduction.
Better sleeping habits can reverse some brain shrinkage.
Regular sleeping patterns are comparatively more valuable than specific catch-up sleep instances.

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The Army-Backed Move Guaranteed to Build Your Core and Chest

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Health

The Army-Backed Move Guaranteed to Build Your Core and Chest

Published

20 hours ago

June 24, 2025

Madison Freeman

If you want to build a rock-solid core and strengthen your chest, there’s no better person to learn from than a U.S. Army strength coach. Army Reserve Lt. Col. Jason Barber, PA-C, CSCS, TSAC-F, has spent over a decade at the World Class Athlete Program (WCAP), where he’s helped to consistently qualify more than 10 athletes for every Olympic and Paralympic Games across eight different sports.

According to Barber, if there’s one exercise he swears by for core stability and upper-body strength, it’s the stability ball dumbbell chest press. It forces you to engage your core through the full range of motion while also working your chest, shoulders, and triceps. While it’s a go-to for novice lifters working on core control and balance, this move delivers benefits for athletes at any level.

“When I started as a young strength coach, one of the biggest things that I always glommed onto was building the foundation,” Barber says. “And that core development is truly the foundation. Making our bodies more unstable means that we have to incorporate more accessory muscles and more core stability in order to move the weight that we’re trying to move.”

Single-Arm Stability Ball Chest Press

Hold a dumbbell in one hand and lie back on a stability ball as if you were going to perform a bench press, using your core to keep your butt from sinking down, to start.
Press the weight straight overhead while maintaining your balance.
Do not allow your body to rotate to one side. Reverse the motion to return to the starting position. That’s one rep. Complete all your reps on that side and then switch sides and repeat.

“I like adding things like that into programs,” Barber adds. “I think it’s good for everyone to think about that and think holistically about how they train, not just biceps and triceps and chest. So, I’m a huge advocate for those types of modalities.”

Stability Ball Chest Press Muscles Worked

The stability ball chest press and traditional dumbbell bench press have a similar setup and may look alike, but they activate the body in very different ways. The flat bench used in a standard dumbbell chest press provides a stable base, allowing you to focus purely on pressing power, which means you can typically move more weight.

The stability ball version, on the other hand, forces your entire body to work. Your core, glutes, and even legs stay engaged throughout the movement to keep you balanced on the unstable surface, turning a simple chest press into a full-body challenge.

“All of the muscles that are in my back and my hips and my legs, my core, my abdomen, and then even using some more, like, accessory shoulder muscles to accommodate the dumbbell, are being used,” Barber adds. “That’s a whole-body lift, almost. Whereas before, if we’re in the traditional bench, we’re pretty locked in, and it’s really just a chest exercise.”

Single-Arm Stability Ball Chest Press
Justin Steele

Common Mistakes to Avoid

Although most people who’ve been lifting for a while assume their bench press weight will translate directly to the stability ball, they’re wrong. Because the ball is free-moving, it requires a different movement pattern and a whole lot more control. Below, Barber breaks down the two most common mistakes he sees people make when performing this exercise.

Using Too Much Weight

“Guys usually pick up too much weight,” he says. “It’s always good to be conservative first, so that’s a big common mistake that I’ll see, is too much weight, which puts you in danger.”

Arching Your Back

Lying down on a stability ball takes some getting used to. Add dumbbells, and it gets even trickier. One of the most common mistakes Barber sees is lifters arching their bodies over the ball instead of keeping a flat, supported back. This usually means you’re either too far off the ball or not engaging the right muscles. To fix it, position your shoulders on the ball—not your glutes or mid-back—to create a stable base and maintain proper alignment throughout the movement. Squeeze your glutes and core to support yourself, and aim to keep the top of your core flat and even with your knees.

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Health

How to Survive Your First Parent-Teacher Conferences

Published

22 hours ago

June 24, 2025

School Specialty

Your first parent-teacher conferences can be one of the most nerve-wracking parts of being a new teacher. You’re still getting to know your students, trying to find your rhythm in the classroom, and now you’re expected to talk to parents like a pro. Don’t worry. It is possible to confidently make it through your first round of conferences and maybe even enjoy the process. Let’s talk about how.

Prepare Before the Conference

The best way to feel confident walking into a parent-teacher conference is to come prepared. Start by reviewing your students’ academic progress, behavior, and any notes you’ve made throughout the year. Have specific examples ready. If a student is struggling with reading, bring a sample of their work. If they’re excelling in math, have a test or project to show.

Create a short, personalized summary for each student. It doesn’t have to be fancy. Just jot down a few bullet points that highlight strengths, areas for growth, and anything worth mentioning (like a recent improvement or a standout moment).

Having materials ready and knowing what you want to say will help the conversation stay focused and productive.

Stay Positive and Professional

Even when you’re discussing tough topics, like behavior issues or academic struggles, keep the tone positive. Lead with something good, such as a kind act, a strong subject, or an improvement you’ve noticed. Then, move into the concern. For example:

“Ashley is such a creative writer. She’s been struggling to stay on task during independent work time, but I’ve seen some progress lately.”

Parents want to know their child is seen and valued, not just for their grades but also for who they are as people. That said, don’t sugarcoat serious issues. Be honest, but speak with care and respect.

Listen More Than You Talk

It’s easy to get caught up trying to explain everything, but remember that this is a two-way conversation. Give parents time to share their thoughts, concerns, or questions. They may offer valuable insight into a student’s home life or learning style that can help you offer better support in class.

Use active listening skills. Nod, take notes, and repeat back key points to show you’re engaged and taking their input seriously.

Set Clear Next Steps

At the end of the conference, make sure that both you and the parent leave with a clear understanding of what happens next. If a student needs extra help, mention tutoring or additional practice. If there are behavior concerns, talk about a communication plan or positive reinforcement strategies.

It helps to write down these next steps and send a quick follow-up email summarizing what was discussed. It shows you’re organized and truly care about their child’s success.

Don’t Be Too Hard on Yourself

You’re new at this, and it’s okay to feel nervous. Most parents are just happy to know that you care about their child and are trying your best. Let’s be honest, mistakes might happen. You might forget a detail or stumble over your words, and that’s normal. Each conference will make you better for the next.

Remember, you’re building relationships, not delivering a perfect performance.

Final Thoughts

Surviving parent-teacher conferences as a new teacher is all about preparation, clear communication, and a growth mindset. Be kind to yourself, stay organized, and focus on the students. That’s what it’s really about.

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Health

Total Man Care is Here: Helping Men Look and Feel Great Now and Forever

Published

1 day ago

June 24, 2025

Jed Diamond

Too many guys have been told that midlife is a crisis, and that everything is downhill from there. That was not my own experience or the thousands of men I have seen in my clinical practice at MenAlive since we launched in 1972. I have written seventeen books to improve the mental, emotional, and relational health of men and their families since my first book, Inside Out: Becoming My Own Man was published in 1983, the year I turned 40.

In his book Learning to Love Midlife, my colleague Chip Conley, co-founder and CEO of the Modern Elder Academy, says,

“In my opinion (and that of a growing number of sociologists), in the world with more and more centenarians, midlife may last from 35 to 75. Just as adolescence is a transitional stage between childhood and adulthood, maybe part of the midlife role is to be a transitional stage between adulthood and elderhood.”

Conley shows us that midlife need not be a crisis, but a chrysalis to the most passionate, powerful, productive, and purposeful time of a man’s life. Yet, we can’t do it alone.

In a recent article, “Gameday is a Game Changer in the Emerging Men’s Health Field,” I introduced you to Dr. Evan Miller, who I had the pleasure of interviewing about a highly effective program that had the potential to help millions of midlife men. I asked Dr. Miller how he came to be involved with men’s health issues.

“Similar to you, my background is on the clinical side,” he told me, “I’m a PhD in clinical psychology so I come at this whole medical health care world from a very psychological angle. After grad school I got right into the addiction treatment industry and started a treatment center.”

He went on to tell me how he came to realize that it was better to help address men’s needs before they were having serious health problems. After having his testosterone levels checked and finding they were very low, he was able to head off potential problems and later founded Gameday Men’s Health.

“I wanted to cast a wider net,” Dr. Miller said, “and wanted to get the average mainstream guy feeling better.” Gameday Men’s Health has become a success with centers throughout the country.

Hammer & Nails: From Shark Tank to Mainstreet, Men Are Looking and Feeling Great

When I met Aaron Meyers, the President and Chief Operating Officer of Hammer & Nails, I found another kindred spirit who cared about the health and wellbeing of men. The vision began with Michael Elliot and his unsuccessful request for funds on the popular T.V. series Shark Tank in September 2014.

Life for young Michael Elliot was hard. The former ward of the state was only twenty and had been homeless in Philadelphia for almost two years. He had no formal education, no family and no support. Instead of letting the circumstances that led to his difficult life drag him down, the young man used his considerable determination and intelligence to make his life a success.

Elliot had numerous business ideas that failed, but he never gave up. An uncomfortable experience during a manicure and an idea stemming from it led him to open a nail salon with a difference, it was targeted towards men rather than women. Only months after conceiving the concept, he opened his first Hammer & Nails salon in Los Angeles in November 2013. After six months operating the business he applied to appear on Shark Tank, primarily to interest one of the sharks in helping him to franchise the business nationally, and was accepted.

Though he couldn’t convince any of the Sharks to invest in his idea of a salon for men, Aaron Meyers understood the vision, believed in the idea, and had the expertise in franchising to make the business a success. I recently had the good fortune to interview Aaron Meyers and learn more details about this innovative and unique program for men.

“We’ve built a man cave, and it has everything you’d expect and more,” Aaron told me. “You get your own TV and remote, noise-canceling headphones, a complimentary frosty beverage, and every seat is custom crafted with your comfort being priority number one. You are going to feel like a modern-day king. And, oh yeah, you can get a haircut, shave or a manicure & pedicure, to help keep your appearance on point.”

Aaron told me they focus on successful mid-life men, but they are seeing more and more younger men. Men of all ages are looking for a male experience where guys can relax and get the kinds of pampering we might get at an expensive health spa. Whatever our age and whatever we do for a living, we want to be at our best. Hammer & Nails is manly care for the man who is ready to embrace total care and wellbeing.

As of 2025, the number of franchises had grown from 13 to 41. There are now 10 locations in California, 9 in Ohio, 3 in Virginia, 2 in Texas, 2 in North Carolina, 2 in Connecticut, 2 in Florida, 1 in Arizona, and 1 in Pennsylvania. And there are more coming. Feedback from customers have also been positive. Take their West Hollywood location, for example, it currently has a 4.8-star rating out of 365 reviews, with many praising the barber shop for its skill and service. Some have even described their barbers as having “magic hands.” You can check out their locations here.

I remember my own experiences with grooming. Growing up, I didn’t think much about haircuts. I would get one when my mother complained I looked scruffy and I would always go to the same barber shop close to our house. The owner, Eddy, would usually cut my hair, generally a quick buzz cut. It has only been in recent years that I have come to see the value of a full-service experience.

I had the good fortune to find Martin who was an old-time European barber in my hometown. He and his wife, Helga, owned a little shop in Willits. Helga took care of the women and Martin helped the men. He took his time and worked to give you the style that would make you look good. But the best part was the head, neck, and shoulder massage that accompanied the cut. It was the best part of the experience. I would often see him instead of getting a massage, he was that good.

As I’ve gotten older, my feet have become more important. I walk every day to stay healthy and getting my toenails clipped is difficult to do myself. There is a salon in town where women get their fingernails and toenails clipped, but even walking by on the street you can smell the chemicals. A friend said he went to get his toes clipped and I gave it a try. The experience left much to be desired. All the staff wore masks to help them breathe. The patrons got used to the toxic chemicals, but I care too much about my own health to accept a toxic environment. I’d rather wait for Hammer & Nails to come to my town.

“Today’s extraordinary man deserves a grooming experience that tends to the whole man,” Aaron told me in our interview. “In a space that’s far from take-a-number haircut farms and pedicure stations that reek of acrylic fumes. It’s time to care about the care that goes into men’s grooming. And it starts at a place where men’s care is all we care about. That, and a good drink.”

To learn more about Hammer & Nails you can do so there. To watch the in-depth interview I did with Aaron Meyers, you can do so here.

If you would like to read other articles on men’s health and wellbeing, come visit me at https://menalive.com/.

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