Sleep Deprivation and Memory Loss

It is no secret that a good night's sleep makes you feel better. Not only does sleep give your body time to rest and recharge, it may also be crucial to your brain's ability to learn and remember.

During sleep, while your body rests, your brain is busy processing information from the day and forming memories. This may not be news to anyone who has pulled an all-nighter cramming for a test only to find the facts and figures they knew at 2 a.m. could not be recalled the next day. Without adequate sleep, your brain becomes foggy, your judgment poor, and your fine motor skills hindered.

The Power of Sleep

Imaging and behavioral studies continue to show the critical role sleep plays in learning and memory. Researchers believe that sleep affects learning and memory in two ways:

• Lack of sleep impairs a person's ability to focus and learn efficiently.

• Sleep is necessary to consolidate a memory (make it stick) so that it can be recalled in the future.

Making Memories

There are different types of memories. Some are fact-based, such as remembering the name of state capitals. Some are episodic -- based on events in your life, such as your first kiss. And some memories are procedural or instructional, such as how to ride a bike or play the piano.

What Happens When You Sleep?

Scientists don't know exactly how sleep enhances memory, but it appears to involve the brain's hippocampus and neocortex -- the part of the brain where long-term memories are stored. It is thought that during sleep, the hippocampus replays the events of the day for the neocortex, where it reviews and processes memories, helping them to last for the long term.

Researchers continue to investigate the stages of sleep involved in making certain types of memories. Some studies have shown that certain kinds of memories become stable during rapid eye movement (REM) sleep -- the time when you dream. Other studies have found that some types of memories are most often secured during slow-wave, deep sleep. What’s certain is that sleep is a biological necessity -- we need it to survive.

Sleep Tips

• Go to sleep and wake up at the same time each day.

• Get regular exercise, but do not exercise close to bedtime. Experts recommend allowing at least three hours between exercise and bed.

• Avoid caffeine, alcohol, and nicotine before going to sleep.

• Take time to unwind before going to sleep. Take a warm bath, read a book, drink some caffeine-free tea, and avoid any activities that can cause tension.

• Finish eating two to three hours before going to bed.

• Create a pleasant sleeping environment: make the room dark, cool, and comfortable.

• Use a sound machine, or other type of white noise device, to block out unwanted sounds.

• Wearable sensors such as Fit Bit, Apple watch, Garmin, and Whoop, can collect biometric data such as heart rate, heart rate variability and hours of sleep.

• Technologies such as Apollo wearable can also deliver light vibrations to the skin at different frequencies and intensities, which may help to positively alter the nervous system to help focus, reduce stress, and improve sleep.

• Do not watch TV or use the computer in bed. Use your bedroom for sleep only.

Maintaining a healthy lifestyle, including getting regular and quality sleep, can be a challenge, especially when you are stressed with a work deadline or test. So, when it comes to learning and memory, sleep on it.

Source: https://www.webmd.com/sleep-disorders/sleep-deprivation-effects-on-memory

How important do you think a good sleep is? Would you sacrifice your sleep over social or professional obligations?

#Sleep #Memory #Well-being #Health #Neuropsychology