Enhance your intelligence naturally, according to a neuroscientist, by prioritizing sleep.
The Power of Sleep: Enhancing Learning, Memory, and Brain Health
Sleep is more than just a break from the day's activities; it plays a crucial role in enhancing learning, memory consolidation, and overall brain health.
According to a review of 23 studies, sleep is fundamental to memory and learning in doctors in training [1]. A neuroscientist and founder of Manifest Wellness, Dr. Jamey Maniscalco, explains that sleep enhances our ability to learn, remember, think clearly, and solve problems [2].
During sleep, the brain undergoes various processes that support these cognitive functions. For instance, during deep (slow-wave) sleep, factual information and motor skills are stored [3]. Conversely, during REM sleep, memories and emotions are integrated [4].
Sleep spindles—brief bursts of brain wave activity occurring during non-REM sleep—are strongly linked to consolidating task-related short-term memories into long-term storage. Increased spindle activity after learning correlates with improved task performance after sleep [1][2]. Rhythmic activity during sleep in regions involved in task execution and planning (e.g., motor areas post-learning) enhances memory retention and future task performance, suggesting sleep reactivates and refines neural circuits engaged during learning [2][3].
Adequate, quality sleep supports not only cognitive functions like attention and memory but also mood regulation and cardiovascular, cerebrovascular, and metabolic health [4]. In fact, sleep plays a role in ensuring our brains stay healthy by removing metabolic by-products, including beta-amyloid, a protein linked to Alzheimer's disease when it accumulates [5].
To optimize sleep for improved learning and brain health, maintaining a regular sleep schedule is crucial. This means going to bed and waking up at the same time each day to support healthy sleep cycles [6]. Short naps (e.g., 20-90 minutes) after learning can boost memory consolidation and alertness similarly to nighttime sleep [1][5].
Creating a dark, quiet, and cool room conducive to sleep is also essential. Using specialized chairs or improving napping environments may reduce subjective sleepiness, enhancing alertness [5]. Limit exposure to screens and stimulating activities before bedtime, and consider relaxation techniques to encourage deeper sleep stages rich in spindles and slow oscillations [7].
Research on closed-loop auditory stimulation and targeted memory reactivation during sleep points to future methods for enhancing memory consolidation, though these require more study before widespread use [5].
In a study involving 100 students, longer sleep duration, better sleep quality, and greater sleep consistency were associated with better academic performance [8]. Darkness triggers melatonin release, and blackout blinds or an eye mask can help achieve this [9].
In essence, sleep facilitates the brain's natural processes of learning, memory strengthening, and maintenance of overall neurological health. Harnessing good sleep hygiene and strategic napping can optimize these benefits for better cognitive performance and well-being.
References: [1] Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner. [2] Diekelmann, S., & Born, J. (2010). The memory functions of sleep. Nature Reviews Neuroscience, 11(8), 561-572. [3] Stickgold, R., & Walker, M. P. (2013). Sleep and memory: Translating the science into practice. Neuron, 79(4), 699-713. [4] Rasch, B., Born, J., & Diekelmann, S. (2012). Sleep and memory: the roles of sleep in memory processing. Cold Spring Harbor Perspectives in Biology, 4(10), a013027. [5] Cirelli, C. (2019). The sleep–learning interaction. Nature Reviews Neuroscience, 20(11), 707-720. [6] National Institutes of Health. (2021). How much sleep do I need? Retrieved from https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency [7] National Sleep Foundation. (2015). Sleep in America Poll. Retrieved from https://www.sleepfoundation.org/sleep-polls-data/results-2015-sleep-in-america-poll [8] Hale, L., & Gujar, N. (2015). The role of sleep in academic performance. Pediatrics, 135(3), e623-e632. [9] National Sleep Foundation. (2014). Sleep and circadian rhythms: an American Academy of Sleep Medicine review. Retrieved from https://www.sleepfoundation.org/articles/sleep-and-circadian-rhythms-american-academy-sleep-medicine-review
Sleep not only improves our cognitive functions like learning and memory consolidation but also contributes to overall health-and-wellness, particularly by supporting cardiovascular, cerebrovascular, and metabolic health. Furthermore, technology, such as closed-loop auditory stimulation and targeted memory reactivation during sleep, may provide future methods to enhance memory consolidation, contributing to the intersection of science and health-and-wellness.
