Enhance Your Memory With These Sleep Techniques
Enhance Your Memory With These Sleep Techniques
Getting a delicious good night’s sleep with some beautiful dreams. Waking up rested and energized. It’s the best way to start your day. A good sleep can instantly make everything better.
But why is sleep so important? How can it benefit your health and your memory? And how can you get a good night’s sleep? Read on to turn into a sleeping pro!
The Importance Of Sleep
By getting adequate and quality sleep, you can enjoy a multitude of health benefits. Sleep can:
- Boost your mood
- Maintain your heart health
- Help you lose and maintain weight
- Get rid of those dark circles under your eyes
- Increase your lifespan
- Fight inflammation
- Increase your immunity
- Increase your creativity
- Better your performance at work, at school and at sports
- Sharpen your attention
- Lower your stress levels
- Better your memory
Let’s talk more about that last point. I am so excited to share this fascinating research with you on sleep and memory.
Why Sleep Is Good For Your Memory
According to a recent research study at the University of York, sleep may have a vital role in making most of your memory.
Did you know that each time you remember something, your memory gets updates? Sometimes you remember more or recall new details, sometimes you remember a little less, sometimes you picture your memory differently and sometimes you add new feelings or thoughts to your memory. Each time there is new or different information for a memory, your brain overwrites the old version and generates a new memory of the exact same experience.
Researchers have found that sleep strengthens new and old versions of the same memory and therefore, helps you to use your memory in the most flexible and adaptable way possible. This also helps you to use your memory in the most efficient way possible and to adapt your memories to new and future knowledge and experiences.
In the study, participants were asked to memorize the location of words on a screen. Later participants were shown words in the center of a computer screen and were asked to indicate where they belonged in their opinion. Before repeating the test, one group was asked to sleep for 90 minutes while the other group remained awake. Each participant’s memory was updated as they recalled a location closer to the first test than the location they had originally learned. However, the group that took a sleeping break recalled a location that was closer in distance to both the original and the recalled location. This suggests that sleep can strengthen both old and new memories and can benefit multiple representations of the same experience.
Why is this important? Researcher believes that sleep can allow your memories to adapt to changes in the world around you. It also lowers your chances of incorporating incorrect information by drawing from both accurate and inaccurate versions of the same experience.
How Many Hours Should You Sleep?
The National Sleep Foundation recommends that you get 7-9 hours of sleep each night. However, it is not only the hours, but the quality of sleep that matters too. Let’s learn about 5 bullet-proof tips that can help you to sleep better.
5 Bullet-Proof Tips To Sleep Better
#1. Wind Down
Stay away from electronics for at least an hour, ideally 2-3 hours before bedtime. That means no checking your phone, no texting, no social media, no reading the news, no late-night work in front of your computer and no TV. Instead, choose to read a book, do some coloring, journal, play some board games with your family, do puzzles, stretch, meditate, listen to relaxation CDs, take a nice bath and do anything that puts you in a calm and relaxed place.
My husband and I enjoy playing scrabble at night and having a loving conversation. My personal evening routine often involves a good book, some journaling and my gratitude practice.
#2. Power Down
Make your bedroom an electronic free sanctuary. There are no laptops, tablets, cell phones and other devices allowed in the bedroom. Don’t sneak them in turned off either, there is too much temptation. If you use your phone as an alarm, invest in an actual alarm clock. You can buy a simple one for less than ten dollars. I personally prefer alarm clocks with a grey screen instead of the obnoxious bright red. It helps me to feel more relaxed instead of being anxious about the time.
#3. Find A Good Pillow
Your pillow is not only important for your posture and lowering muscle tension, but can also make or break a good night’s sleep. If you are side-sleeper, try a higher pillow that keeps your spine in alignment. Add a leg pillow and perhaps another pillow to hug. If you sleep on your back, you want your pillow to be flat. If you are a stomach sleeper, try to change your sleeping position as twisting your neck and spine hurts your muscles, spine and sleep and can lead to chronic muscle pains and headaches.
Trust me, as a former stomach sleeper, I cannot describe how much my sleep has changed since I switched to side-sleeping – thanks to some new pillows and patient practice. There are no more pains when I wake up and my sleep is deeper than ever.
#4. Make Your Bedroom A Safe Sanctuary
Your bedroom should be a safe, quiet and happy zone. It is not a place to bring your work into (even if you work at home), to read or listen to upsetting news, to blast loud music and so on. It is definitely NOT a place for fights and arguments with your loved one – this policy has not only upgraded our sleep, but our marriage too. Your bedroom should be a place for relaxation, sleep and loving connections with your partner. Salt lamps, dim light, candles, essential oils and cozy pillows and blankets can make your bedroom safe and cozy. You can add some teddy bears too – I certainly have my ‘childhood friend’ by my side even in my 30s.
If you live in a studio or with roommates where your bedroom is your only personal space, you can still make the bed area of your room a safe sanctuary using the same tips.
#5. Stay Away From Sugar And Caffeine
Back in college, I slept terribly. It wasn’t just the stress and all the assignments, but late night snacks and ice cream. Ideally, you don’t want to eat anything too close to bedtime, but definitely stay away from sugar (including natural sugar, like fruits) and caffeine. They can excite and wake-up your system and that’s the last thing you want. You need energy during the day, but you don’t want to turn into a Duracell bunny when it comes to sleeping time.
BONUS: Drink Organifi Gold Regularly
The simplest way to keep your sleep regular is drinking Organifi Gold each night before bed! Seriously, ever since I started drinking it, I sleep like a baby and wake up rested.
Organifi Gold is made with powerful superfoods, including turmeric, ginger, black pepper, cinnamon, Reishi, turkey tail, coconut milk, acacia fiber and lemon balm. It smells and tastes like a delicious cookie, but it is so good for your body. Gold can calm and relax your body, increase a healthy response to inflammation, detoxify and cleanse your cells, allowing your body to reset, sleep deep and wake up refreshed every time.
I mix it with hot water for the most delicious warming winter drink and drink it every evening a few hours before bedtime. You can also add it to cold or room temperature water, or coconut or nut milk. Don’t be shy to sneak it into your smoothies, baked goods, raw goodies and delicious recipes.
Good sleep is non-negotiable. It can help your memory, mood, brain function, heart health, energy, performance and so much more. If you wind down, power down, stay away from sugar and caffeine and create a safe sanctuary in your bedroom, you can increase your chances of a good sleep.
Drinking Organifi Gold can make your sleep golden (pun intended). This delicious drink will bring you a big smile, sweet dreams and deep sleep every time, guaranteed. Try it out and report back to us.
What helps you to get a good night’s sleep? Share your tips and experiences in the comments below. We always love hearing from you, supporting you and celebrating your success.
And remember, we’re in this together.
Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a full-time freelance health & wellness writer, content creator, and also a Certified Holistic Health & Life Coach.
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