Sleep and Memory:
Sleep Stages and Memory:
- NREM Stage 2: Procedural memory consolidation
- NREM Stage 3: Declarative memory consolidation
- REM Sleep: Creative connections and emotional processing
Sleep Optimization for Memory:
- Study important material before sleep
- Avoid alcohol and caffeine before bed
- Maintain consistent sleep schedule
- Aim for 7-9 hours of quality sleep
Targeted Memory Reactivation:
- Review material right before sleep
- Use scents or sounds during learning, then during sleep
- Practice skills in the evening for overnight consolidation
Exercise and Memory:
Acute Exercise Effects:
- 20 minutes of moderate exercise before learning
- Increases BDNF (brain-derived neurotrophic factor)
- Improves attention and encoding
Chronic Exercise Benefits:
- Regular aerobic exercise increases hippocampal volume
- Improves overall cognitive function
- Enhances neuroplasticity and memory formation