If you’re worried about your memory getting worse as you get older, you’re not alone. Researchers at the University of California, Berkeley, may have found the answer to your concerns. They suggest a simple lifestyle change can not only rewire your brain but also improve memory. According to these scientists, the reason behind memory loss is the deterioration of sleep quality as we age. By improving your sleep, you potentially improve your memory.
The Connection between Sleep and Memory
Sleep researcher Matthew Walker explains that there is a dysfunctional pathway linking brain deterioration, sleep disruption, and memory loss as we age. Walker says, “When we are young, we have deep sleep that helps the brain store and retain new facts and information. But as we get older, the quality of our sleep deteriorates and prevents those memories from being saved by the brain at night.”
Healthy adults typically spend one-quarter of the night in deep, non-rapid-eye-movement (REM) sleep. During this time, the brain’s middle frontal lobe generates slow brain waves. Unfortunately, as we age, impairment of the frontal region of the brain can hinder our ability to achieve deep sleep.
Ways to Improve Sleep
Improving the quality of your sleep is essential for maintaining a healthy brain and memory. Here are some simple but effective ways to help you get that much-needed rest:
- Avoid caffeine after dinner: Coffee, black tea, and caffeinated drinks can stimulate the nervous system and make it difficult to relax and fall asleep. Instead, opt for calming, caffeine-free herbal teas like chamomile or valerian to accompany your evening relaxation routine.
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Exercise during the day: Regular exercise has been shown to improve sleep quality. However, try to avoid exercising too close to bedtime, as this may cause your adrenaline levels to rise and make it more challenging to fall asleep.
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Establish a regular sleep schedule: Going to bed at the same time every night can help train your body to expect sleep at a specific hour. This consistency helps regulate your body’s internal clock and can improve your overall sleep quality.
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Sleep in a darkened room: Darkness is essential for a good night’s sleep, as it helps trigger the release of melatonin, the hormone responsible for inducing sleep. Make sure your bedroom is dark and free from any sources of light, such as electronics with LED lights or streetlights shining through your window.
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Limit screen time before bed: The blue light emitted from computers, cellphones, and other devices can suppress melatonin production and make it harder to fall asleep. Try to disconnect from these devices at least an hour before bedtime and engage in relaxing activities like reading a book, taking a warm bath, or practicing deep breathing exercises instead.
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Create a comfortable sleep environment: A comfortable and supportive mattress and pillows can make all the difference in achieving quality sleep. Ensure your bedroom is at a cool temperature as a slightly cooler room can help encourage sleep.
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Manage stress levels: High stress can often interfere with peaceful sleep. Find activities that help you relax and unwind to ease your mind before bedtime. Mindfulness meditation, progressive muscle relaxation, and gentle yoga are great options to help calm both body and mind.
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Monitor your alcohol intake: Although alcohol might help you fall asleep, it often causes disruptions in the later stages of sleep and can lead to fragmented and restless sleep. If you do drink alcohol, consume it in moderation and avoid drinking too close to bedtime.
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Avoid heavy meals before bedtime: Eating a large or fatty meal too close to bedtime can interfere with sleep by causing indigestion or heartburn. Instead, opt for a light dinner, and try not to eat within two hours of going to bed.
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Speak to your healthcare professional: If you’ve tried these tips and are still experiencing sleep difficulties, consider speaking to your healthcare professional. They can recommend further evaluations and suggest possible treatments or interventions for a more restful sleep.
By implementing these strategies and prioritizing quality sleep, you can protect your memory and overall cognitive health as you age. Give yourself the gift of a good night’s rest and empower your brain to perform at its best.
