Sleep Deprivation and Memory
How to boost sleep patterns and feel energised
by Annette J Beveridge
SLEEP is so important and you are not alone if you feel tired every day but struggle to sleep at night. If this sounds all too familiar, let’s look at how to fix negative sleep patterns and wake up refreshed and raring to go.
Sleep and memory
Let’s consider why sleep is important for memory and the health of your brain. There’s no doubt that sleep deprivation makes us more forgetful. You may have struggled to think with clarity or recall even the most basic of facts after a bad night. When your mind feels muddled with the lack of sleep, it is time to understand sleep and to make key changes.
There are four main stages of sleep.
· Light sleep
· Deeper sleep
· Deep sleep or deep slow-wave sleep
· Rapid eye movement (REM) – dreaming sleep
The brain integrates all the information accrued throughout the day during the deep sleep and REM stages. This is when experiences are transferred to your long-term memory banks enabling stronger neural connections linked to memories and is important for you to keep on learning and absorbing new information.
Deep slow-wave sleep consolidates memories which include events of the day and facts but REM sleep is about the process and consolidation of memory. Sleep enables the brain to reorganise, and strengthen, neural connections.
Poor sleep affects many cognitive processes which include problem-solving, learning, and decision-making. Millions of neurons in the brain slow while we are asleep but they still function and provide important work.
Improve sleep patterns
It can seem all too easy to lose a positive sleep pattern. If you struggle to go to sleep or drift off quickly, but then lie awake for hours, you probably need our SLEEP PROGRAMME but here’s a starting point:
First, develop a regular sleep schedule, going to bed around the same time each night and getting up at the same time in the morning.
If you are able, add a little exercise to your daily routine – go for a walk, practice yoga, get on your bike, or go swimming. Do the type of exercise that appeals to you.
Pay attention to your diet. Eat healthily and drink plenty of water. Avoid drinking alcohol or eating when close to bedtime and limit consumption of caffeine or nicotine later in the evening as this can keep you up.
Practice relaxation techniques during the evening. This can include deep breathing techniques, mindfulness meditation, or yoga.
Make the bedroom a place for relaxation and avoid doing any work in the bedroom. Turn off a TV or phone, and make the room dark, quiet, and with comfortable bedding.
Your bedroom should be a place for harmony, for inner peace, and a place you look forward to after a hard day at work. It is worth spending the time needed to make your bedroom a sanctuary. It will make a difference.
Once you find a routine that works for you, stick to it. Try not to worry about your sleep pattern as hard as that may seem, as this just makes you more anxious. Instead, think positive thoughts as to the changes you are making to improve sleep. It is all about developing a positive habit and once this is in place, sleep will improve.
This is just your starting point, if you want additional help…take a look here.
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