Quality sleep isn’t just about feeling rested; it profoundly influences our memory. During sleep, our brains engage in critical processes that enhance memory.
Naps, for example, are memory boosters. A short power nap of around 20 minutes can rejuvenate your brain, enhance memory, and improve alertness. Napping after learning something new helps consolidate that information. It’s like giving your brain a chance to organize its files. During a short nap, we stay in the non-rapid eye movement (NREM) phase of sleep. NREM is associated with declarative memory. It helps us retain basic facts, figures, and statistics.
The rapid eye movement (REM) sleep, on the other hand, plays a vital role in procedural memory. This type of memory involves remembering sequences of steps or actions. During REM sleep, our brain engages in associative thinking. This enhances creativity and problem-solving abilities. Ever wake up with a brilliant idea? Thank your REM sleep!
The first REM phase starts around 90 minutes after falling asleep. 20 to 25 percent of our sleep is in the REM phase, so those are precious. The longest REM period is in the final hours, just before waking up. If you wake up too early, before being fully rested, it may very well result in less REM sleep and that lack of sleep takes a toll on memory. When we’re sleep-deprived, our short-term memory suffers. It becomes harder to focus, learn, and retain information. Chronic sleep deprivation impairs memory formation, attention, and overall cognitive function.
Sleep needs vary from person to person, some people need more, some need less sleep. It also depends on age. Children need around 9 to 10 hours of sleep per night, adults between 7 and 9 hours. Studies show that genes probably play a role in how much sleep we need.
Additionaly, there are different types of sleepers. Most people know the early risers, so called larks, and the night owls, who prefer to get up late and are more productive in the evening. As most people are a mixture between larks and owls, a sleep scientist developed a new model:
- Lion: The morning type. They wake up early and stick to a regular, early bedtime. They are most productive in the morning and early afternoon. 15 to 20 percent of all adult people are lions. Studies show that lions have less health risks.
- Bears: The “middle of the road” type. Bears typically follow the sun’s timing. They sleep inconsistently and mostly not enough during the work week. They try to catch up on the weekend. Bears are most productive in the late morning and afternoon. Around half to 55 percent of all adults are Bears.
- Wolf: The nighttime type. They have trouble to get out of bed in the morning and are more active during the evening and night. Wolves are most productive in the late morning and then again in the late evening. About 15 to 20 percent of the population are Wolves.
- Dolphins: The difficult sleepers. Their sleep is light, they are easily disturbed and typically sleep less than recommended. They are most productive around mid-morning until early afternoon. Only 10 percent of all people are Dolphins.
Your chronotype influences your memory patterns. Lions should therefore learn new things in the morning, Wolves during the evening. Bears in the morning or early evening, depending on how they slept on that day. Dolphins could be most productive between 10 am and 2 pm.
Dolphins tend to be people with sleep disorders such as insomnia or sleep apnea. They are not just inconveniences; they affect memory. Chronic insomnia disrupts sleep and negatively impacts memory and cognitive function. Breathing issues during sleep can lead to fragmented rest, affecting memory.
Practical Tips for Better Sleep and Enhanced Memory
Here are some steps to optimize your sleep and memory:
- Stick to a regular sleep routine. Your brain loves predictability. Set your alarm for the same time each day – even on weekends.
- Create a dark, cool sleep sanctuary. Invest in blackout curtains if needed.
- Limit exposure to screens before bedtime. Blue light interferes with melatonin production.
- Relax for 30 minutes before going to bed. Read a book, listen to music. Techniques like meditation and deep breathing promote better sleep quality.
- Avoid large meals, alcohol, sugar or caffeine before bedtime.
- Get at least seven hours of sleep
Remember, prioritizing quality sleep isn’t just about feeling well-rested; it’s about nurturing your brain’s memory superpowers.