Get more sleep to improve your memory

If you are having a hard time remembering your kids teacher name or postcode, you may übermüdeten. Studies show that our memory, improved as soon as we each night, seven enough sleep hours, such as by the national sleep recommended Foundation. Thirty percent of Americans get six hours or less sleep per night. Many times we don't get enough sleep because of the weather conditions such as sleep apnea, menopause, busy live work, medicines, nutrition or stress.

MIT led a study that shows how important sleep is for storing long-term memories recently. Why is long-term memories it so important to? By you sleep, our memories in the long-term memory bank, called the cerebral cortex, we consolidate more space for new information and have better recall of older information. As we catch on facts about our day, our in-box that overflow can our brain crams this new information. If we get enough sleep, the brain is new in the new information.

If you sleep well, experience four to five cycles of sleep per night, that is, there is light sleep, deep sleep and REM, where the most dreams occur. REM occurs all 70-90 minutes. However, if you get insufficient sleep, you will skip over the number and the depth of the cycles. Without a good night's sleep, you lose the benefits of storage consolidation.

Everyone's memory and health benefit hygiene or habits of restful sleep, even if you are suffering from no sleep apnea. Here, there are several suggestions on the road tested:

Four tips for sleep
Regular movement of 20-30 minutes a day will help, you sleep better, but you not exert eighth caffeine, nicotine, and alcohol consumption on it that you at least 6 to 8 hours before going to bed too close to BedtimeAvoid. Caffeine in coffee, chocolate, soft drinks, not herbs will keep you tea, diet medications, and some pain killers. Turn into a light sleep nicotine and alcohol will take you from deep sleep possibilities in REM sleep to stay in easier stages of sleep. Avoid you also eat a heavy meal two hours before the Zubettgehen.Und a regular schedule even on weekends. Means at the same time every night you go this to bed and wake up every morning at the same time.You make a habit with a relaxing bedtime ritual as a warm bath, read or listen to soft music. You will map your brain these rituals with sleep train.

How can you take

So how do you get more sleep to improve your memory? First try, whether all of the above mentioned proposals to work. Ask if none of these are effective and often tell your family members, that you snoring, are the following five questions, whether you have sleep apnea.
You snore?Are you over during the day tired?Told you was that you stop breathing during sleep?You have a history of high blood pressure?Your neck size is greater than 17 inches you are a man or greater than 16 cm, if you're a woman?

If you say "Yes" to two or more of these questions, contact a local sleep laboratory...

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