While your body rests, your brain is hard at work
Have you ever noticed that if you have a bad night’s sleep, it becomes more difficult to recall and retain information, almost like you’re suffering from a brain fog? That’s not a coincidence. Sleep experts believe that sleep and our ability to form memories are intrinsically linked, with sleep playing a crucial role in our brain’s function and health.
So what is the connection between memory and sleep, and what impact does sleep deprivation have on your abilities to create memories? We’re going to take a closer look at these topics, ultimately exploring key steps you can take to improve your sleep in the long run.
Memory and sleep: how are they connected?
Sleep plays a critical role in our brain’s efforts to sort through and store memories, otherwise known as memory consolidation. As we sleep, the brain preserves key memories and discards excessive information. According to the National Institute of Neurological Disorders and Strokes (NINDS), this occurs during both the non-rapid eye movement (NREM) and rapid eye movement (REM) stages of sleep.
During NREM sleep, your brain prepares itself for learning new memories the following day. So, when you aren’t getting enough sleep it should be no surprise that your ability to learn is much lower – in fact, 40%, lower according to the Sleep Foundation.
Your brain also sorts through memories from the previous day during these stages, and the information that isn’t discarded becomes more contrate as deep NREM sleep begins.
During REM sleep, emotional memories are processes, which can help us cope with difficult experiences. This is also when most of our dreaming occurs.
The impact of sleep deprivation on your memories
There are many side effects and symptoms involved in sleep deprivation, including low mood, irritability, exhaustion, and more. One of the most common symptoms of poor sleep is difficulty remembering things, and this is directly linked to your brain not having enough opportunity to make the necessary preparations and sort through information while you sleep.
Since the brain doesn’t have enough time to create new pathways for recently learned information, your memories aren’t consolidated properly. What’s more, sleep deprivation can also result in trouble learning and focussing, reduced decision making, and poor behavioural or emotional control.
How to improve your sleep
The amount of sleep you should get changes depending on your age. Newborns need as much as 14-17 hours of sleep per day, whereas the National Sleep Foundation recommends adults get 7-9 hours of quality sleep each night. Sleep conditions like insomnia and sleep apnoea can impact your physical and mental wellbeing, and make memory consolidation more difficult.
If you struggle with sleep, you should seek out support. Try to determine the root cause of your sleep concerns, whether they are dietary (like drinking too much caffeine or alcohol in the evening) or emotional, such as feeling stressed about work. By tackling the cause of your sleep concerns, you give yourself a better chance of a good night’s sleep.
There are also simple lifestyle changes you can make to improve your sleep health. Chief among these is giving yourself a schedule you can stick to. Try to go to bed and wake up at roughly the same time every day, even on weekends, to train your brain into knowing when to wind down and when to perk up. Give yourself an hour of relaxation before bed – without screens – and make sure your bedroom is cool, dark, and inviting.
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