Sleep Smart

Sleep as a Memory Aid

Nightly sleep, or even just a nap after cramming for an exam or after practicing an instrument, has an immediate, positive influence on the storage processes within the brain. Those who learn something and subsequently sleep will be better able to recall this newly acquired knowledge during the exam. For this to work, it is important not to leave too much time between learning and sleeping. Neurobiology works on the premise that during sleep, a kind of reactivation of the contents of our memories takes place – in other words, that the brain trains itself. During this isolated state of sleep, few outside stimuli will interfere – allowing the brain, especially during the deep sleep phase, to look after itself and store new knowledge effectively.

How to Study – When to Sleep?

An exam is coming up, and we study within a short period of time, for hours on end, and sometimes into the night? Much potential will be lost as regular breaks are missing, and the nightly recovery phase is way too short. The next day will leave us not only tired and less receptive, but memory suffers too. It is much better to start studying early and organize the material well, as the brain likes content that has been arranged in meaningful sets. The best way to jog one’s memory, however, is to review the material often, as well as query oneself, for example, by using notes on index cards. Reproductive learning has a positive effect on our brains. Don’t panic: one does not have to understand a subject while it is being studied. It helps to start by memorizing – understanding will follow later, after the respective networks have been allowed to form.

Tips for Improved Sleep

With increasing age, sleep changes – on average, it will get worse. After the age of 35 or 40, the wakeful phases during sleep get longer. This will unsettle many people; they will worry and sleep even less. Those who know this fact and accept it will be much more relaxed about it. If, however, a person does not sleep well over extended periods of time, they should not make the mistake of going to bed earlier and earlier. Instead, it will be helpful to shorten the nightly rest a little to make sure one is actually tired. In addition, there is what is known as insomnia, a common long-term sleep disorder that does not have a biological cause, but which is compounded by stress and worry. In this case, it is worth seeking help – according to Björn Rasch, cognitive behavioral therapy for insomnia is very effective. Many people are robbed of their sleep by apnea, leaving them tired and less receptive during the day. Sleep apnea, too, is amenable to efficient treatment.

Simply a Matter of Concentration

In order to be able to concentrate on one’s studies, optimal conditions are paramount: a quiet environment and little distraction, along with sufficient breaks, sleep, exercise and a healthy diet. It also helps to visualize on a regular basis what it is that one is studying for, and the goal one is aiming to achieve. Clear goals elevate motivation. Each person has their very own phases of attention that should be respected. As a rule, people are most receptive in the morning and less so in the afternoon or evening. If those phases are ignored, and one pushes through them to study, concentration will falter. Instead, a walk or a power nap would make more sense. That being said, according to Björn Rasch, much of this advice – from tips about studying to tips on concentration – will only help if one starts studying early.