Memory & Sleep: How Does Sleep Affect Memory?

Poor sleep might be to blame for your memory problems

Sleep is one of the most important factors influencing your short-term memory, long-term memory, mental clarity, and focus. If you notice forgetfulness, brain fog, or trouble concentrating, improving sleep is essential in getting back to where you need to be.

In this article, we overview how sleep deprivation influences memory and cognition and how you can use sleep to improve memory.

How Sleep Affects Learning and Memory

Sleep is a central component of memory function and other aspects of cognition, like learning, attention, and mental energy. There are two main ways that sleep impacts memory, and that’s through its influence on memory consolidation and cognitive function. (1)

Memory Consolidation Occurs During Sleep

When you sleep, your brain goes through various sleep stages. Scientists believe that these stages are involved in memory consolidation, which is when the brain stores new memories for long-term retrieval. One theory for why we dream is that it might be part of our memory storage process. (2)

Sleep Impacts Cognitive Function

You’ve probably noticed that when you don’t get enough sleep, you can’t focus or learn new things well the following day. That’s because sleep deprivation, or even excess sleep, can negatively influence cognitive function.

Cognitive function refers to the mental processes involved in things like problem-solving, concentration, and learning. The right amount of sleep helps your brain work well. When you feel mentally fatigued and have a hard time focusing, poor sleep might be to blame. But when you sleep soundly for around seven to nine hours each night, you’re more likely to do well learning new things.

How to Fix Sleep Problems

Most adults need between seven and nine hours of sleep nightly for optimal memory and cognition. Many of us don’t get the amount of sleep that we need regularly. If you’re not clocking enough hours each night and find yourself forgetting things or having trouble focusing, you may want to set a sleep schedule.

We tend to sleep best when we keep the same sleep schedule. When you have a set time that you go to bed and wake up each day, it supports a healthy circadian rhythm. You can imagine circadian rhythm as an internal clock that influences all sorts of internal processes, including your sleep/wake cycle, hormone release, and digestion. When you keep a set sleep schedule, it helps set this internal clock, making it easier for you to fall asleep quickly and sleep soundly.

If a regular schedule doesn’t improve your sleep quality, you may want to consider other factors that influence your ability to fall asleep and stay asleep. We recommend avoiding blue light exposure at night, not drinking two hours before bedtime, and setting up a comfortable sleeping space.

Another option is trying supplements for improved sleep and memory. Better Memory PM contains
all-natural compounds that support sleep and energy metabolism. Combined, these benefits may improve sleep quality, enhance focus and clarity, and strengthen memory.

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