Why does sleeping well help consolidate Memories?

Surely you have ever heard about the importance of sleeping well before an exam instead of spending a whole night reviewing your notes. And it is that, for decades, people have been talking about the role that a 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 memories that are most relevant.

We constantly receive information in our day and it is impossible for all of it to be consolidated in our brain and we can remember absolutely everything that happens to us. Having a good sleep routine can help consolidate important memories and maintain a Good sleep hygiene that facilitates our performance in daily tasks or in 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.

What is memory?

Memory is usually defined as the ability to recall past experiences (in these cases, it is is about retrospective memory) and taking into account future plans (hence, retrospective memory). prospective). 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 enables 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 constantly changing.

It is important to bear in mind that memory does not reflect reality, it is a more or less remote representation of the real facts and that it adjusts to each person and their cognition.

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How are memories formed?

There are different psychobiological mechanisms associated with differential types of memory. When we speak of explicit memory, we are referring to the entire set of declarative and conscious memories; in this case, the neurological structure in charge of processing it is the hippocampus.

On the contrary, for implicit memory, all that refers to habits or learning conditioned mainly unconscious, the brain structures in charge of 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 strengthens the synapse of these nerve cells, thus forming the memories. The existence of proteins that stabilize the long-lasting synaptic connections that are needed to maintain long-term memories is necessary. These proteins are transcribed on the basis of RNA molecules messages that, in turn, are generated from genes related to memory.

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The role of sleep in memory consolidation

As previously mentioned, the theories around the consolidation of information in the form of memories and memory 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 reactivation by the hippocampus mainly during slow-wave sleep in order to consolidate. During this process, the existence of depolarizations in the membranes of the neurons in charge of memory in the hippocampus has been demonstrated. Therefore, this fits with the main hypothesis that, psychobiologically, during sleep is when memory organizes in different “boxes” all the new information that has entered our cognition.

Basically, during slow-wave sleep, also known as deep sleep, neurons in the hippocampus reproduce patterns of neural activity associated with life experiences during the day. This reactivation is the cause of 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, it is REM sleep that is related to the consolidation of other contents, 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 information overwriting and improves the ability to accurately recall past events.

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Tips to have a good sleep routine

Once we understand the importance of sleep and its influence on memory consolidation, it is very important to learn to generate and adopt habits that help us to improve the quality of our rest, thus motivating the consolidation of memories.

Also, remember that the quality of sleep not only impacts memory consolidation, but also your general health and well-being. Here are 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 a more restful sleep.

2. Create an environment conducive to sleep

Make the space in which you are going to sleep truly comfortable and relaxing for you. Make sure you are in a quiet, dark, and cool space. Reduce noise and outside light, consider the use of blackout curtains or blinds, earplugs or eye masks if you think it is necessary to have a better rest.

3. Avoid stimulants before bed

In order to have a good rest, it is important to avoid the consumption of 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 mobile phones or tablets interferes with the ability to fall asleep and the subsequent quality of sleep. Try to put these devices away and out of reach for at least an hour before you go to bed.

5. Practice relaxation techniques before bed

Incorporating relaxation techniques, such as meditation or deep breathing, before going to bed, can be very positive to help our body to have a better and longer lasting rest. These techniques will help calm your mind and prepare your body for restful sleep.

6. Stay active during the day

It is important to maintain a continuous physical activity throughout the day, this not having to be physical exercise, but activity in general; avoid spending a whole day sitting or lying on the sofa.

keep the body moving It is positive to reach the moment of going to bed with accumulated fatigue. However, avoid doing strenuous 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 going to bed is a very important step to make falling asleep easier. Also, some foods, such as those rich in tryptophan such as bananas, walnuts, and dairy, can help your body promote deeper, more restful sleep.

conclusions

In conclusion, sleeping well plays a fundamental role in consolidating 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, the deprivation of adequate sleep can have a negative impact on our memory, making it difficult to consolidate information and difficulties in 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 that we can implement. Sleeping well not only helps us consolidate memories, but also contributes to our general well-being. A restful sleepR 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 day to day and daily life. Stay with the idea of ​​not underestimating the power of sleep and rest. Prioritizing a good rest is key to strengthening your memory and boosting your learning. Do not skimp on hours of sleep, your mind and your memories will thank you.