Often times in modern day advertising campaigns that run on websites and commercials, there are brain supplements and hoopla surrounding people. A lot of these advertisements are trying to sell us these modern day magical pills.
What I’m going to talk about in this post is something that is highly underestimated for overall brain health and mental clarity, it’s sleep!
Getting enough adequate sleep on a day to day basis is something that is not always obtainable for every person depending upon job commitments and having a busy schedule. The key to fixing the issue is to re-arrange priorities and scheduling throughout the day in order to have an earlier bed time and eliminate things that are preventing you from obtaining enough sleep on a weekly basis.
By getting enough sleep it can positively affect learning in students and business people alike.
Studies show that sleep plays a very important role in learning, memory, mood, motivation, judgement, and perception.
When you think about learning, it makes sense that sleep would impact one’s ability to focus and stay on task for a long duration of time. If you think about being sleep deprived, it greatly impairs one’s ability to learn and complete tasks in an efficient manner. This is primarily due to our cognitive domains being dependent upon a normal night’s sleep in order to have efficient working memory.
It makes sense when you compare the role of sleep with learning and memory since they are both dependent upon each other. In fact, further research proves that sleep is necessary for short-term memory, long-term memory, and working memory.
The earliest sleep and memory research has focused on declarative memory, which is the knowledge of fact-based information, or “what” we know (such as the capital of a state, or the name of a particular distant family member).
In one research study, individuals engaged in an intensive language course were observed to have an increase in rapid-eye-movement sleep, or REM sleep. This is a stage of sleep in which dreaming occurs most frequently. Scientists hypothesized that REM sleep played an essential role in the acquisition of learned material. Further studies have suggested that REM sleep seems to be involved in declarative memory processes if the information is complex and emotionally charged, but probably not if the information is simple and emotionally neutral.
Researchers now hypothesize that slow-wave sleep (SWS), which is deep, restorative sleep, also plays a significant role in declarative memory by processing and consolidating newly acquired information.
When we are sleep deprived, our focus, attention, and vigilance drift, making it more difficult to receive information. Without adequate sleep and rest, over-worked neurons can no longer function to coordinate information properly, and we lose our ability to access previously learned information.
There are numerous ways in which people can have their sleeping patterns mixed up.
This may include:
- Watching television before bedtime or in bed.
- Using smart phones or tablets right before bed.
- Reading in bed.
- Having any electronics in your bed.
The best way to help benefit your sleeping patterns is to essentially try your best to get to sleep at a much earlier time of day and structure your sleeping space more efficiently. Do your best to leave behind your electronics in a different room or space, that way you can begin to have fuller nights of sleep and better quality memory. Most electronics emit blue light which can be harmful to your daily sleep cycle.
Do your best to limit excessive blue light exposure two to three hours before bedtime.
There are additional ways in which any person can help support their brain and memory. These additional tips include:
- Exercise – This will increase oxygen to your brain and help you build healthy new neurons. Exercise has been demonstrated to alter the progression of Alzheimer’s and Parkinson’s disease. It is thought that increased cerebral flow leads to enhanced neurogenesis and neuronal interconnections.
- Strive For Happiness – Do your best to lower your cortisol levels which are released during periods of high stress. This hormone can damage your hippocampus if it is under stress long-term. Stress can also cause issues with brain fog and concentration. Check my adrenal post.
- Don’t Smoke – If you can avoid smoking, by all means do so! Smoking will increase your risk of vascular disorders which can constrict your arteries that deliver oxygen to your brain.
- Maintain Healthy Cholesterol Levels – Having high LDL levels of cholesterol are often associated with cognitive decline.
- Challenge Your Brain – Develop hobbies that test new mental skills and challenge your brain by doing things like puzzles, board games, crosswords, learn new languages, and learn musical instruments. When you keep your brain active it allows it to grow and create new neural connections.
Remember to make enough time each day to claim your health. Do your best to make the necessary changes to discipline yourself in order to build a better body and brain!
Resources:
- Chee Michael WL, Chuah Lisa YM. Functional neuroimaging insights into how sleep and sleep deprivation affect memory and cognition. Current Opinion in Neurology 2008, 21:417–423.
- Ellenbogen JM, Payne JD, Stickgold R. The role of sleep in declarative memory consolidation: passive, permissive, active or none? Curr Opin Neurobiol. 2006 Dec;16(6):716-22. Epub 2006 Nov 7.
- Frank MG. 2006. The mystery of sleep function: current perspectives and future directions. Reviews in the Neurosciences. 17:375-392.
- Osborn Brett. Get Serious: A Neurosurgeon’s Guide To Optimal Health and Fitness. Bothell, WA: Book Publishers Network, 2014. Print.
- Siegel JM. 2005. Clues to the functions of mammalian sleep. Nature. 437:1264-1271.
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