You’ve probably heard about the importance of getting a good night’s sleep before an exam instead of spending an entire night reviewing your notes. And for decades, people have been talking about the role that quality sleep plays in the consolidation of long-term memory. Scientists talk about an evaluation process that the brain carries out during sleep to retain the most relevant memories.
We constantly receive information in our day and it is impossible for it all to be consolidated in our brain and we can remember absolutely everything that happens to us. Having a good sleep routine can be positive for consolidating important memories and maintaining good sleep hygiene that facilitates our performance in daily tasks or general aspects of our life.
In this article, we are going to review the neuroscientific literature to understand what memory is, how memories are formed and why sleeping well has a positive impact on the consolidation of memories
Memory is usually defined as the ability to recall past experiences (in these cases, it is retrospective memory) and take into account future plans (therefore, prospective memory). Through memory, knowledge can be acquired and retrieved and certain skills developed; It is a way of storing information and stimuli that we receive for a specific purpose.
Cognitively, memory has been defined as a neurocognitive meta-process that allows the recording, encoding, consolidation, storage, access and retrieval of information to take place Memory cannot therefore be defined as a unitary or passive process; There are many different types of memory (short-term, long-term, episodic, sensory, procedural…) and it is dynamic and continually changing.
It is important to keep in mind that memory does not reflect reality, it is a representation that is more or less removed from real events and that adjusts to each person and their cognition.
There are different psychobiological mechanisms associated with differential types of memory. When we talk about explicit memory, we are referring to the entire set of declarative and conscious memories; in this case, the neurological structure responsible for processing it is the hippocampus
On the contrary, for implicit memory, any memory that refers to habits or conditioned learning that is mainly unconscious, the brain structures responsible for processing it are the basal ganglia and the cerebellum.
Focusing on declarative and conscious memory, scientific research has shown that, through repeated hippocampal neuronal stimulation, the synapses of these nerve cells are reinforced, thus forming memories. The existence of proteins is necessary that stabilize the long-term synaptic connections that are necessary to maintain long-term memories. These proteins are transcribed based on message RNA molecules that, in turn, are generated from genes related to memory.
The role of sleep in memory consolidation
As mentioned previously, theories surrounding the consolidation of information in the form of memories and declarative memory highlight the role of the hippocampus as the main system in the functioning of declarative memory. Furthermore, over time, declarative memory representations become dependent on the neocortex.
A central idea of these theories is that novel information requires reactivations by the hippocampus mainly during slow wave sleep to consolidate. During this process, the existence of depolarizations in the membranes of the neurons responsible for memory in the hippocampus has been demonstrated. Therefore, this fits with the main hypothesis that, psychobiologically, during sleep is when memory organizes all the novel information that has entered our cognition into different “boxes”.
Basically, during slow wave sleep, also known as deep sleep, the neurons in the hippocampus reproduce the patterns of neural activity associated with life experiences during the day This reactivation is responsible for the strengthening of these synaptic connections, promoting the consolidation of these memories in the brain.
If we pay attention to types of memory other than declarative memory, it is REM sleep that is related to the consolidation of other content, such as procedural or sensory memory. REM sleep facilitates the transfer of information from the hippocampus to cortical regions, where it is stored long-term and becomes part of the unconscious.
Beyond the differential stages of sleep, having a good sleep routine has a positive impact on memory consolidation due to reduced interference of stored information with other stimuli During sleep, our brain processes and filters the information acquired during the day, discarding everything that is not relevant and strengthening what is important. This helps prevent overwriting of information and improves the ability to accurately remember past events.
Tips for having a good sleep routine
Once we understand the importance of sleep and its influence on the consolidation of memory, it is very important to learn to generate and adopt habits that help us improve the quality of our rest, thus motivating the consolidation of memories.
Also, remember that sleep quality not only impacts memory consolidation, but also your overall well-being and health. Below, we propose some practical tips to promote a healthy sleep routine:
1. Establish a routine
It is important so that our circadian rhythms and our body adjust Try to go to bed and get up at the same time every day, even on weekends. This has a very significant impact on our internal clock and promotes more restful sleep.
2. Create an environment conducive to sleep
Make the space you sleep in truly comfortable and relaxing for you. Make sure you are in a quiet, dark and cool space. Reduce noise and outside light, consider using blackout curtains or blinds, earplugs or eye masks if you think it is necessary to have a better rest.
3. Avoid stimulants before bed
To have a good rest, it is important to avoid consuming caffeine and heavy foods before going to sleep, since these can make it difficult to fall asleep Opt for healthier options, such as an infusion or a glass of warm milk.
4. Limit the use of electronic devices
The blue light emitted by electronic devices such as cell phones or tablets interferes with the ability to fall asleep and the subsequent quality of sleep. Try to leave these devices away and out of reach at least an hour before going to bed.
5. Practice relaxation techniques before sleeping
Incorporating relaxation techniques, such as meditation or deep breathing, before going to bed can be very positive in helping our body have a better and longer-lasting rest. These techniques will help calm your mind and prepare your body for a restful sleep.
It is important to maintain continuous physical activity throughout the day, this does not have to be physical exercise, but rather activity in general; Avoid sitting or lying on the couch for a whole day.
Keep the body moving It is positive to reach the moment of going to bed with accumulated fatigue However, avoid doing intense sports right before bed, as it can stimulate your body instead of relaxing it.
7. Take care of your diet
Maintaining a balanced diet and avoiding heavy meals before bed is a very important step to make falling asleep easier. Additionally, some foods, such as those rich in tryptophan such as bananas, nuts, and dairy, can help your body promote deeper, more restful sleep.
Conclusions
In conclusion, sleeping well plays a fundamental role in the consolidation of memories because, during sleep, our brain continues to work hard to reactivate and strengthen the neural connections associated with our daily experiences, promoting their retention and long-term storage. Sleep quality is closely related to our ability to remember and learn efficiently. Therefore, deprivation of adequate sleep can have a negative impact on our memory, making it difficult to consolidate information and difficulty retaining what has been learned.
Therefore, it is important to adopt healthy habits to improve the quality of our sleep. Establishing consistent sleep routines, creating environments conducive to rest, avoiding stimulants and practicing relaxation techniques are some of the strategies we can implement. Sleeping well not only helps us consolidate memories, but also contributes to our general well-being. Restful sleep not only improves our ability to remember things that happen to us, but also allows us to function better and with better performance in our daily life. Keep in mind not to underestimate the power of sleep and rest. Prioritizing a good rest is key to strengthening your memory and enhancing your learning. Don’t skimp on sleep, your mind and your memories will thank you.
