Memory, particularly long-term memory, is a fascinating and complex aspect of the brain. In order to function optimally and prevent memory-related conditions such as dementia and Alzheimer’s, it is crucial to support the brain’s biological mechanisms. Two major factors contribute to this: a healthy diet and maintaining a consistent circadian clock.
Your circadian clock, or 24-hour body clock, plays a significant role in the functioning of your memory. It aligns with the natural 24-hour light and dark cycle, which is disrupted when you stray from the recommended sleep pattern of falling asleep in the evening and waking up with the sun. Disruption of this cycle can impair long-term memory due to the fact that circadian oscillation (deep REM sleep) is essential for memory consolidation.
The Four Stages of Sleep
N1: Over the course of five minutes, your body slows down brain waves, reduces body temperature, and relaxes your muscles.
N2: Lasting between 10 to 25 minutes, this stage is the beginning of actual sleep. Brain waves become irregular, and the brain starts organizing memories for long-term storage.
N3: In this deeper, slow-wave sleep stage, brain waves slow down, breathing is regular, and blood pressure drops. This is the time for bodily repair and renewal.
REM: This is when the mind’s restoration occurs and your memory stores important memories long-term. It happens for around 20 percent of your sleep time, or every 90 minutes.
As you grow older, achieving high-quality sleep can become more challenging, but adults still require 7.5 to 8 hours of sleep per day. Establishing a regular routine is crucial for maintaining a circadian sleep/wake cycle. Additionally, there are two useful strategies for achieving the necessary sleep for a strong memory.
Sleep Strategy #1: Turn Off Blue Lights
The decline of daylight at dusk typically signals the body to produce melatonin, which helps prepare the body for sleep. However, artificial light can interfere with this natural process. Blue light, in particular, is known to suppress melatonin production, making it harder to fall asleep. To assist in the production of melatonin, try to avoid blue light and other artificial light sources for an hour before you plan on going to sleep.
Sleep Strategy #2: Take a Power Nap
If you struggle with getting consistent sleep at night and feel tired throughout the day, try taking a midday nap. Research from Germany’s Saarland University found that naps can improve memory recall and information retention by 500 percent. In these studies, participants took naps lasting between 45 to 60 minutes, during which time researchers observed “sleep spindles” – short bursts of brain waves that are linked to retaining memories.
Research also shows that a nap can counter the negative effects of a poor night’s sleep, improving hormone balance, immune system function, and stress response.
While memory problems may seem like a normal part of aging, maintaining a sharp mind well into your senior years is possible by ensuring a consistent sleep schedule, implementing the strategies mentioned above, and consuming a healthy diet. A healthy diet consists of brain-fueling superfoods to support optimal brain function, such as whole grains, fish, berries, dark green leafy vegetables, nuts, and seeds. Avoiding memory-killing foods like processed meats, sugary snacks, and an excess of fried foods will also contribute to maintaining a healthy and functioning memory.
