Evie Summers
Sleep is a key factor in maintaining memory function. While the exact amount of sleep required for optimal memory consolidation is still being studied, it is clear that both too little and too much sleep can negatively impact memory. Research suggests that seven to eight hours of sleep per night is the ideal amount for maintaining memory, with shorter or longer sleep durations resulting in worse performance on brain function tests.
| Characteristics | Values |
|---|---|
| Minimum amount of sleep for memory | 7 hours per day |
| Performance on brain testing | Worse for women who slept 5 hours or fewer per night or 9 hours or more |
| Sleep and memory | Not only the timing of sleep relative to learning but also the total amount of sleep obtained is important |
| Sleep deprivation | 6 hours of sleep deprivation immediately after training in the light (sleep) period impaired contextual fear conditioning |
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What You'll Learn
Both too much and too little sleep can affect memory
Devore and her colleagues observed worse performance on brain testing among women who slept five hours or fewer per night or nine hours or more, compared with those getting seven to eight hours of sleep a night.
Another study, using a rodent model, found that the total amount of sleep obtained was important to memory consolidation. The researchers observed that six hours of sleep deprivation immediately after training in the light period impaired contextual fear conditioning, whereas six hours of immediate or delayed sleep deprivation in the dark phase after training had no effect on learning. They also found that when training occurred near the onset of the dark period, a full 12 hours of sleep deprivation was needed to achieve a deficit in learning.
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Women who slept five hours or fewer per night performed worse on brain tests
When it comes to memory, sleep is a Goldilocks issue: too much or too little can be detrimental. A report from the Harvard-based Nurses' Health Study found that seven hours of sleep per day may help maintain memory in later life. The study leader, Elizabeth Devore, said:
> Our findings suggest that getting an 'average' amount of sleep, seven hours per day, may help maintain memory in later life and that clinical interventions based on sleep therapy should be examined for the prevention of [mental] impairment.
Devore and her colleagues also found that women who slept five hours or fewer per night performed worse on brain tests than those getting seven to eight hours of sleep a night. They also observed worse performance among women who slept nine hours or more.
A study by Hagewoud and colleagues found that the timing of sleep relative to learning is important to memory consolidation, as is the total amount of sleep obtained. They observed that six hours of sleep deprivation immediately after training in the light period impaired contextual fear conditioning, whereas six hours of sleep deprivation in the dark phase after training had no effect on learning.
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Sleep deprivation immediately after training in the light period impaired contextual fear conditioning
Sleep is a Goldilocks issue: too much or too little is not good for memory. The "just right" amount of sleep is around seven to eight hours per night. This was found to be the case in a Harvard-based Nurses' Health Study, in which a group of women were asked about their sleep habits in 1986 and 2000, and were interviewed about memory and thinking skills three times over a later six-year period. The study found that women who slept five hours or fewer per night or nine hours or more performed worse on brain testing than those getting seven to eight hours of sleep a night.
In a study by Hagewoud and colleagues, it was found that the timing of sleep relative to learning is important to memory consolidation, as is the total amount of sleep obtained. They observed that six hours of sleep deprivation immediately after training in the light (sleep) period impaired contextual fear conditioning. However, six hours of immediate or delayed sleep deprivation in the dark (waking) phase after training had no effect on learning. They also found that when training occurred near the onset of the dark (waking) period, a full 12 hours of sleep deprivation was needed to achieve a deficit in learning.
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Relaxation breathing can help you sleep
Sleep is a Goldilocks issue when it comes to memory: too much or too little isn't good. A study by Harvard-based Nurses' Health Study found that seven hours of sleep per day may help maintain memory in later life.
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Exercise can help you sleep
Sleep is essential for memory, with seven to eight hours being the ideal amount. However, getting a good night's rest can be challenging, especially if you're struggling to wind down after a long day. This is where exercise comes in.
Exercise is a natural sleep aid that can help you fall asleep faster and improve your sleep quality. It does this by tiring out your body and reducing stress levels, two key factors that can interfere with a good night's rest. Additionally, exercise helps to regulate your body's sleep-wake cycle, also known as the circadian rhythm, which is crucial for maintaining a healthy sleep schedule.
To maximise the benefits of exercise for sleep, aim for 45 minutes of moderate exercise nearly every day. This could include activities such as brisk walking, swimming, cycling, or even a gentle yoga practice. By engaging in regular physical activity, you'll find it easier to fall asleep at night and wake up feeling refreshed and energised.
The timing of your workouts also matters. Morning or afternoon exercise can give you a natural energy boost and improve your mood throughout the day. However, if you're particularly sensitive to pre-bedtime stimulation, you may want to avoid vigorous evening workouts. Instead, opt for gentle, relaxing exercises like yoga or tai chi, which can help calm your mind and prepare your body for sleep.
In addition to regular exercise, creating a bedtime routine that promotes relaxation can further enhance your sleep quality. This might include practices such as meditation, deep breathing exercises, or reading a book before bed. By combining exercise with healthy sleep habits, you'll be well on your way to achieving the optimal amount of sleep for memory retention and overall well-being.
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Frequently asked questions
Research suggests that seven to eight hours of sleep a night is the optimal amount for maintaining memory.
Yes, both under-sleeping and over-sleeping can have a negative impact on memory.
Try to use your bed only for sleeping or lovemaking. If you can't fall asleep after 15-20 minutes, get up and go into another room.
