Better Sleep Habits for a Better Memory

While you sleep, your brain is revising and storing memory. That’s why it is important to learn to sleep more soundly and thus store memory more efficiently. These sleep tips are a reminder of those items we discussed more fully in today’s lecture.

1. Learn to sleep without over-the-counter or prescription sleep aids
2. Develop sleep routines: warm bath, music, reading
3. Go to bed and wake up at the same time each day
4. Do not go to bed on a full stomach or hungry
5. If not asleep in 10 minutes go to another room
6. Avoid looking at the clock to record sleeplessness
7. Use your bedroom for sleeping and not for writing, eating, TV, etc
8. Avoid alcohol within 3 hours of bedtime
9. Avoid bright lights which will activate your pineal gland
10. Don’t worry or problem-solve in bed
11. Taking a nap is OK if it is not more than 40 minutes
12. Expose your eyes to sunlight each day. You need it to reset your body clock.
13. Practice pillow architecture
14. Exercise early in the day for sounder sleep
15. Check room ventilation and temperature
16. Eat foods containing tryptophan
17. Look for signs of sleep deprivation
18. Practice simple meditation techniques