Have you ever struggled with a problem, only to wake up the next morning with the answer? This is an example of the amazing power of the brain to puzzle through things while we sleep.
The act of dreaming can help us solve problems during sleep, although it may also be the dendritic spines growing and connecting in the brain as we sleep.
Sleep can also consolidate our memories. It is more effective to learn a subject daily for several days than to have one huge marathon learning session on just one day. In spaced learning, you start by revising the material daily, then gradually space out the time between sessions to alternate days and then less frequently.
The hippocampus is thought to play a vital role in forming and consolidating long-term memories, particularly during sleep. Everyone has two hippocampi, which are shaped like seahorses.
Any Other Benefits of Sleep?
The online course Learning How to Learn teaches us that during sleep, the brain cells shrink slightly, allowing blood flow to flush away toxins that build up during the day. The course also mentions some other ways sleep helps the learning process.
As well as helping our memory, sleep can improve our general health and mood, and keep our metabolism regulated. Because some hormones are released during sleep, not having enough sleep can cause imbalances in hormones and disrupt our attention span, appetite, cardiac health, feelings of well-being, and weight equilibrium.
Incidence of road or industrial accidents also increases with fatigue.
How Much Sleep do we Need?
According to the National Sleep Foundation, healthy adults need between 7-9 hours of sleep every night. Children and babies need more.
Improve Your Sleep
If you are concerned about the quantity or quality of your sleep, see your medical adviser who may recommend sleep tests, medication and/or devices such as a CPAP machine to diagnose and treat a possible disorder. Sleep apnea, snoring, excessive sleepiness, and insomnia, among other disorders, can disrupt sleep.
If the tests come back negative, simple changes in your daily routine might help.
Sleep Routines
Think of sufficient sleep as a necessity to keep your body in healthy working order rather than a luxury or “being lazy”.
Have a set bedtime every night, both during weeknights and on weekends. Try not to deviate more than an hour or two from your ideal bedtime.
Create a before bed routine such as turning off screens and dimming lights for the last hour before bed.
Your sleep doesn’t have to be all in one block. Don’t forget the value of a nap or siesta.
Mindfulness or meditation practice before bed can help with relaxation.
Exercise during the day to help your body become naturally tired. Exercise just before bed is likely to make it difficult to go to sleep.
Avoid drinks containing caffeine for at least 6 or 7 hours before bedtime.
People who work different shifts from day-to-day or week-about have special challenges. Aiming for an average of 7-9 hours sleep each 24-hour period will help maintain good health.
Screens and Sleep
Many people find that television and devices (including phones) just before bed can disturb their sleep. The blue light emitted can inhibit the release of the sleep-inducing hormone melatonin, so wearing tinted glasses to filter out the blue light might help. A better alternative is to turn off all screens an hour or two before bed. A dedicated e-reader such as the Kindle Paperwhite claims to not have this effect.
Sleep and Learning
Alongside good food and sufficient exercise, sleep is just one of three ways to look after yourself.
Forget the all-nighter just before your exam. Instead, set up a study plan for the whole term and start learning and revising the material early. A good night’s sleep will set your brain up for a clear-headed exam day.
Some Courses About Sleep
Alongside Learning How to Learn and Learning How to Learn for Youth, several online courses discuss sleep.
Sleep: Neurobiology, Medicine, and Society is a 12-week comprehensive look at many aspects of sleep.
In Biohacking Your Brain’s Health, sleep is examined as one of the four core methods to maximize your brain’s health.
Introduction to Lifestyle Medicine touches on sleep as one part of a healthy lifestyle.
A Final Thought
Sleep is an essential biological function integral to ongoing health, so make sure you have sufficient sleep.
By Pat Bowden, published September 10, 2019.
