It’s quite obvious that a goodnight sleep makes you feel better and enthusiastic. Adequate sleep enables one’s body to rest and recharge and maybe even crucial for ones brain ability to learn as well as remember.
How is sleep and brain activities related?
The brain is ever active processing events that took place from the day like school, work and conversations even as you lay to sleep. Sleep deprivation predisposes one to a number of health problems such as:
- Decrease in one’s ability to learn and retain new information.
How much sleep does one really need?
One should sleep for at least 7-10 hours a night to fully re-energize. Sleep is among the most essential needs of the bodies but commonly underestimated as most people opt to work to make the ends meet.
Did you know that sleep deprivation leads to the following?
- Restlessness and anxiety
- Poor judgement
- Easy fatigability
- Slowed neural response
How is memory stored?
It is believed to happen in 3 ways;
- Introduction of new knowledge or events a process known as acquisition
- Stabilizing of the acquired information a process known as consolidation
- Accessing stored information consciously or unconsciously a process known as recall
Researchers believe that as you sleep at night, specific brain waves at different stages of sleep are involved with the formation of the day. During rapid eye movement that occurs at the period of dreaming, memories become more stable and some are effectively stored during slow-wave, that is, deep sleep.
Tips on how to sleep better
Here are some tips to help you get a good night sleep:
- Exercise should be done at least 3-4 hours before your bedtime. It is therapeutic and induces sleep effectively.
- Avoid caffeinated beverages as they activate our brain hence slowing the progression of sleep. Alcoholic drinks plus nicotine should also be avoided.
- Create a sleep routine; go to sleep at the same time everyday and condition your body to the same routine.
- Engage in relaxing activities read a book, take a warm bath or talk to your partner or family in order to unwind.
- Create a therapeutic sleeping environment ensure your bed is comfortable , ensure the room is cool ,dark and play some smooth background music
- Diet; milk and bananas can help you do the trick. Also foods rich in proteins and carbohydrates help in activating the sleep hormones that are sure to knock you out for the night.
Last thoughts on how sleep effects memory
Sleep is vital for growth and development. It does not matter how old you are. Regardless of whether you have pending work or a big test due in the morning, sleep maximally as you now know sleep and recalling learned work or activities go hand in hand.
SOURCES AND REFERENCES
- Sleep deprivation and memory loss. ( August 2017)
- Memory loss in relation to sleep. (February 2017)
- Tips for a goodnight sleep. ( December 2017)