Do you think 8 hours of sleep is enough? A neurologist busts brain health myths about sleep, stress, alcohol and more
Brain health is closely linked to daily habits, from how we sleep and manage stress to how often we exercise and drink alcohol. Although people often associate brain health solely with memory and aging, several lifestyle factors can influence brain function over time.
On the January 13, 2025 episode of the Vision of Health Podcast with Dr. Frankie Jackson-Spence, practicing neurologist and neuroscientist Dr. Faye Begeti discussed some of the everyday factors that can shape brain health. (Also read: Sattu vs whey protein: which is better to increase protein intake? Dietitian compares calories, carbs, fiber and iron )
Chronic stress can affect memory and concentration
“The biggest problem with our brain health would be sort of overexertion, overwork and lack of rest,” says Dr. Begeti. While short-term stress can improve alertness and performance, prolonged stress can affect areas involved in emotions, memory and concentration.
“Cortisol, the alertness hormone, instead of being high in the morning and low in the evening, you get stable levels throughout the day,” she explains. The amygdala, hippocampus and prefrontal cortex can be affected by chronic stress, influencing emotional responses, memory and concentration.
“Chronic stress has enough of an effect on these memory centers that people send their patients to a memory clinic thinking they have some sort of dementia,” says Dr. Begeti.
How much sleep does your brain need?
Eight hours is often considered the ideal amount of sleep, but individual needs vary. “In the news it’s always the eight-hour average, but you have to keep in mind that this is the average,” says Dr. Begeti. Some people may need six or seven hours, while others may need 10 or 11.
She recommends maintaining a consistent wake-up time to regulate the body’s internal clock. “Anchor your mornings. Wake up at the same time every day,” she says.
Natural light helps regulate the body’s internal clock and signals the brain when to be alert and when to prepare for sleep. “The best thing you can do is first try to wake up at the same time every day, no matter when it’s light or dark,” says Dr. Begeti.
She recommends going out in the morning when possible. “If you can, especially if your morning commute is in the dark, get outside if you can, even for 10 to 15 minutes,” she says. Spending more time outdoors has also been linked to reduced fatigue, insomnia and depressive symptoms.
Is there a safe amount of alcohol for brain health?
Alcohol affects several parts of the brain, including the cerebellum, which is involved in balance, and the prefrontal cortex, which supports judgment and emotional regulation. “Alcohol is a drug. It affects our brain,” explains Dr. Begeti.
She warns against making alcohol a daily habit. “Even without that, in my clinic I see people who haven’t necessarily drunk what people would call too much — just one or two drinks a day with dinner for 10, 20, 30 years — and that has effects on the brain,” she says.
His advice is to consume alcohol occasionally: “Never insert it into your daily routine. Enjoy it occasionally.”
Continue to Challenge Your Brain as You Get Older
Dr. Begeti says keeping the brain mentally active can help develop cognitive reserve, which may offer some protection against brain aging. “It’s important to stay mentally challenged,” she says. Learning a language, taking up a hobby, painting, developing a new skill, and maintaining social connections can all provide mental stimulation. “The more you build, the more you are likely to have later in life,” she adds.
While there is no guaranteed way to prevent dementia, Dr. Begeti emphasizes that sleep and cognitive reserve are important aspects of brain health. “One of the things that eliminates these proteins is sleep. They get eliminated while we sleep,” she says, referring to proteins that can misfold and accumulate in neurodegenerative diseases.
“I would say there are two things to avoid: good sleep and building cognitive reserve,” says Dr. Begeti.
Brain health should not become another source of stress
Dr. Begeti says the ultimate goal of paying attention to brain health should be living a fulfilling life, rather than constantly trying to optimize every aspect of health.
“Why do we focus on brain health? It’s about living a good life,” she says. “If your pursuit of health or brain health is stopping you from living a good life, from having those moments of joy, from creating those fun memories, from enjoying your life, then I think that’s why we’re overdoing it,” she adds.
Note to readers: This article is provided for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have regarding a health problem.
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