Both mental and physical performance are greatly influenced by sleep. This is true for most activities, including exercise, sports, music, study and work.
Understanding what happens when we sleep is the first step in comprehending why it is so beneficial to our mental and physical health and in particular, why sleep can help your brain (Marie Claire, 2017).
Sleep is important for more than just keeping us awake and aware. We’re only now beginning to realise how much it affects our capacity to learn and master new skills, such as riding a bike or learning a new language, for example.
So, if you’re feeling like you’re not as bright as you used to be, or if you’re struggling to remember simple things, perhaps you need to keep reading to discover is maybe it’s time for you to focus on improving your daily sleep habit
Sleep helps you think clearer
Within in our brain, the prefrontal cortex may be thought of as the engine that drives our highest-level, or best performance (ABC, 2018). Our capacity to create and stick to objectives, our ability to focus, our logical reasoning, and our decision-making skills are all examples of highest-level functioning. If the engine of our brain doesn’t get to rest, it could start to backfire – quite literally!
In other words, if you’re struggling to be disciplined, making poor choices, perhaps you’ve been impulse shopping or if your willpower isn’t cutting it, it could be time you try SLEEPING! Why you ask?
Our executive functions, such as our capacity to self-regulate impulses (did we mention impulse shopping) and emotions, are all influenced by the prefrontal cortex. When our prefrontal cortex isn’t working properly (or backfiring), we have issues with some of these functions. Unfortunately, sleep loss affects the prefrontal cortex (Better Health, 2021).
We impair our prefrontal cortex (the engine of our brain) when we don’t get enough sleep, and our cognitive function worsens as a result. While some sleep loss may be compensated for, chronic sleep deprivation might cause your prefrontal brain to malfunction – backfire like an engine that needs a mechanic!
Can you really sleep your way to a smarter brain?
There are around 100 billion neurons in our brain. Amazing right? When we sleep, we form new connections between those neurons. These are known as synapses. Neurons are the building blocks, but synapses are where the action is. They serve as the foundation for our ideas, memories, problem-solving, decision-making, physical
activity, and other essential components of our humanity.
Think of the common term ‘bright spark’ in reference to an intelligent person or how it’s common in cartoons for a good idea to be portrayed as a light bulb, or perhaps you’ve heard Oprah refer to an idea as an ‘ahh ha’ moment, or a ‘light bulb moment’. These common phrases are references to the synapses of the brain. Cool huh!
Anyway, new synapses are generated in the brain during deep and persistent sleep, according to scientists. We’ve known for a long time that adequate sleep is required to recall what we’ve done throughout the day, but we didn’t know why. The brain’s task of reviewing the day’s events like a movie and forming new connections between neurons was made apparent in a study that used a microscope to watch new synapses being formed in the brain during deep (ABC, 2018).
Can sleep improve memory?
The notion that sleep and memory are intertwined isn’t new. In 1924, two Cornell University psychologists, John Jenkins and Karl Dallenbach, recruited the help of two pupils to learn nonsensical syllables. The students’ recollections were then evaluated one, two, four, and eight hours later (Psychology Today, 2012). They discovered that when students slept between the learning session and the exam, they remembered more of the syllables than while they were awake. In other words, sleep had enhanced their recollections in some way.
But it wasn’t until we learned about the many stages of sleep – distinct times in our slumber marked by a different depth of sleep and varied patterns of electrical activity in our brain – that we realised how sleep impacts memory. The fact that the different stages consolidate distinct forms of memory became obvious.
What are the stages of sleep?
NREM (non-rapid eye movement) and REM (rapid eye movement) are the two primary phases of sleep, and they have varied consequences on our ability to learn and create.
The deep, slow wave sleep (NREM) that occurs early in the night, according to Professor Vincent Walsh of the University College London, is critical for storing knowledge and facts that we met throughout the day. A pupil practise math problems throughout the day, for example, is actually learning it while sleeping. While we sleep, our brain accomplishes a lot of sorting, organising, and storing. It also requires time. We learn a lot less if we don’t get enough sleep.
We store memories like how to perform a new physical skill or mental function during the second portion of the night (REM sleep). It’s also when we’re addressing creative problems in our heads. Again, if we don’t get enough sleep, we’ll wake up with weak memory and have to repeat certain stages the next day.
Simply said, the first half of sleep is for mental and educational recuperation, while the second half is for physical and creative recovery.
Become more creative with better sleep
Researchers from the University of California-San Diego discovered that REM sleep “directly increases creative processing more than any other sleep or wake state,” according to their findings. Yes, you read it correctly — even more than any other level of wakefulness.
“We discovered that, for creative challenges that you’ve previously been working on, the passage of time is adequate to find answers,” one of the study’s leaders adds.
Only REM sleep, on the other hand, boosts creativity when it comes to solving new issues.” The brain develops new and valuable links between unrelated thoughts during REM sleep, allowing you to creatively solve issues that have just fallen into your lap (The Power of Sleep, 2015).
Steps to improve your Sleep
Now that we have explored just how sleep can make you smarter and more creative and have an understanding of two sleep phases, we’ve put together a list of common sleep tips that can help you get a better night’s sleep.
Reduce your caffeine intake: Try limiting your coffee, tea, or other caffeinated beverages like colas to two a day, preferably before lunchtime.
Don’t go to bed on a full stomach: If possible, allow at least 2 hours after dinner before going to bed.
Limit your alcohol: Try to have no more than 1-2 standard drinks a day. Although alcohol can have a sedative effect and helps you fall asleep, it often leads to mid-night waking and disrupted sleep.
Follow a routine: Following a bedtime routine can help build a habit that singles to your brain and body you are about to go to bed. A consistent bedtime routine has also been shown to be a helpful tool for new mothers to improve mood and improve a baby’s sleep.
Have a warm bath: Many people find that winding down in a warm bath or shower can help relax their mind and body before bed.
Keep off your phone: The blue light emitted from your phone and other electronic devices can impair the body’s own natural nighttime sleep response. You can read more about how screen time can impact your sleep.
Keep a cool sleeping environment: Where you can, try to stabilise the temperature in your bedroom to 18 degrees and wear loose-fitting clothing. If that’s still not helpful, it might be time to investigate SleepMaker beds with Kulkote. Kulkote is actually a temperature regulating technology designed in the USA for astronaut spacesuits. We have integrated the technology into our beds and bedding, meaning the surface of your bed or pillow draws heat away from your body – This technology is particularly useful for menopausal women. You can read more about Kulkote here.
Find your perfect bed: Finding the right bed to match your own needs can help improve your quality of sleep. For example, SleepMaker’s Lifestyle range of mattresses is designed to provide a comfortable and affordable night’s sleep for those looking for a great value, quality bed that will stand the test of time.
Alternatively, you could check out these articles that could help you in achieving a good night sleep:
As we now know, sleep research shows that getting enough sleep enhances your memory, helps you learn quicker, makes you more disciplined, and boosts your productivity. SleepMaker has developed a wide range of advanced technologies to create excellent mattresses in Australia to ensure the most comfortable and supportive sleep possible. Why not take our Sleep Selector Quiz to find the best mattress for you, or check out our list of retailers to find a store close to you.
References
Betterhealth.vic.gov.au. 2021. Teenagers and sleep – Better Health Channel. [online] Available at: <https://www.betterhealth.vic.gov.au/health/healthyliving/teenagers-and-sleep> [Accessed 11 November 2021].
Marie Claire. 2017. Science Says Sleeping In Means You’re More Intelligent. [online] Available at: <https://www.marieclaire.com.au/sleep-in-science-says-that-means-you-re-more-intelligent> [Accessed 11 November 2021].
Matters, S., 2018. Sleep Matters. [online] Catalyst. Available at: <https://www.abc.net.au/catalyst/sleep-matters/11017328> [Accessed 9 November 2021].
Now To Love. 2015. The power of sleep. [online] Available at: <https://www.nowtolove.com.au/celebrity/celeb-news/the-power-of-sleep-9364> [Accessed 13 November 2021].
Psychology Today. 2012. It’s Smart to Sleep. [online] Available at: <https://www.psychologytoday.com/au/blog/radical-teaching/201205/it-s-smart-sleep> [Accessed 11 November 2021].
Sleep helps you think clearer
Within in our brain, the prefrontal cortex may be thought of as the engine that drives our highest-level, or best performance (ABC, 2018). Our capacity to create and stick to objectives, our ability to focus, our logical reasoning, and our decision-making skills are all examples of highest-level functioning. If the engine of our brain doesn’t get to rest, it could start to backfire – quite literally!
In other words, if you’re struggling to be disciplined, making poor choices, perhaps you’ve been impulse shopping or if your willpower isn’t cutting it, it could be time you try SLEEPING! Why you ask?
Our executive functions, such as our capacity to self-regulate impulses (did we mention impulse shopping) and emotions, are all influenced by the prefrontal cortex. When our prefrontal cortex isn’t working properly (or backfiring), we have issues with some of these functions. Unfortunately, sleep loss affects the prefrontal cortex (Better Health, 2021).
We impair our prefrontal cortex (the engine of our brain) when we don’t get enough sleep, and our cognitive function worsens as a result. While some sleep loss may be compensated for, chronic sleep deprivation might cause your prefrontal brain to malfunction – backfire like an engine that needs a mechanic!
Can you really sleep your way to a smarter brain?
There are around 100 billion neurons in our brain. Amazing right? When we sleep, we form new connections between those neurons. These are known as synapses. Neurons are the building blocks, but synapses are where the action is. They serve as the foundation for our ideas, memories, problem-solving, decision-making, physical
activity, and other essential components of our humanity.
Think of the common term ‘bright spark’ in reference to an intelligent person or how it’s common in cartoons for a good idea to be portrayed as a light bulb, or perhaps you’ve heard Oprah refer to an idea as an ‘ahh ha’ moment, or a ‘light bulb moment’. These common phrases are references to the synapses of the brain. Cool huh!
Anyway, new synapses are generated in the brain during deep and persistent sleep, according to scientists. We’ve known for a long time that adequate sleep is required to recall what we’ve done throughout the day, but we didn’t know why. The brain’s task of reviewing the day’s events like a movie and forming new connections between neurons was made apparent in a study that used a microscope to watch new synapses being formed in the brain during deep (ABC, 2018).
Can sleep improve memory?
The notion that sleep and memory are intertwined isn’t new. In 1924, two Cornell University psychologists, John Jenkins and Karl Dallenbach, recruited the help of two pupils to learn nonsensical syllables. The students’ recollections were then evaluated one, two, four, and eight hours later (Psychology Today, 2012). They discovered that when students slept between the learning session and the exam, they remembered more of the syllables than while they were awake. In other words, sleep had enhanced their recollections in some way.
But it wasn’t until we learned about the many stages of sleep – distinct times in our slumber marked by a different depth of sleep and varied patterns of electrical activity in our brain – that we realised how sleep impacts memory. The fact that the different stages consolidate distinct forms of memory became obvious.
What are the stages of sleep?
NREM (non-rapid eye movement) and REM (rapid eye movement) are the two primary phases of sleep, and they have varied consequences on our ability to learn and create.
The deep, slow wave sleep (NREM) that occurs early in the night, according to Professor Vincent Walsh of the University College London, is critical for storing knowledge and facts that we met throughout the day. A pupil practise math problems throughout the day, for example, is actually learning it while sleeping. While we sleep, our brain accomplishes a lot of sorting, organising, and storing. It also requires time. We learn a lot less if we don’t get enough sleep.
We store memories like how to perform a new physical skill or mental function during the second portion of the night (REM sleep). It’s also when we’re addressing creative problems in our heads. Again, if we don’t get enough sleep, we’ll wake up with weak memory and have to repeat certain stages the next day.
Simply said, the first half of sleep is for mental and educational recuperation, while the second half is for physical and creative recovery.
Become more creative with better sleep
Researchers from the University of California-San Diego discovered that REM sleep “directly increases creative processing more than any other sleep or wake state,” according to their findings. Yes, you read it correctly — even more than any other level of wakefulness.
“We discovered that, for creative challenges that you’ve previously been working on, the passage of time is adequate to find answers,” one of the study’s leaders adds.
Only REM sleep, on the other hand, boosts creativity when it comes to solving new issues.” The brain develops new and valuable links between unrelated thoughts during REM sleep, allowing you to creatively solve issues that have just fallen into your lap (The Power of Sleep, 2015).
Steps to improve your Sleep
Now that we have explored just how sleep can make you smarter and more creative and have an understanding of two sleep phases, we’ve put together a list of common sleep tips that can help you get a better night’s sleep.
Reduce your caffeine intake: Try limiting your coffee, tea, or other caffeinated beverages like colas to two a day, preferably before lunchtime.
Don’t go to bed on a full stomach: If possible, allow at least 2 hours after dinner before going to bed.
Limit your alcohol: Try to have no more than 1-2 standard drinks a day. Although alcohol can have a sedative effect and helps you fall asleep, it often leads to mid-night waking and disrupted sleep.
Follow a routine: Following a bedtime routine can help build a habit that singles to your brain and body you are about to go to bed. A consistent bedtime routine has also been shown to be a helpful tool for new mothers to improve mood and improve a baby’s sleep.
Have a warm bath: Many people find that winding down in a warm bath or shower can help relax their mind and body before bed.
Keep off your phone: The blue light emitted from your phone and other electronic devices can impair the body’s own natural nighttime sleep response. You can read more about how screen time can impact your sleep.
Keep a cool sleeping environment: Where you can, try to stabilise the temperature in your bedroom to 18 degrees and wear loose-fitting clothing. If that’s still not helpful, it might be time to investigate SleepMaker beds with Kulkote. Kulkote is actually a temperature regulating technology designed in the USA for astronaut spacesuits. We have integrated the technology into our beds and bedding, meaning the surface of your bed or pillow draws heat away from your body – This technology is particularly useful for menopausal women. You can read more about Kulkote here.
Find your perfect bed: Finding the right bed to match your own needs can help improve your quality of sleep. For example, SleepMaker’s Lifestyle range of mattresses is designed to provide a comfortable and affordable night’s sleep for those looking for a great value, quality bed that will stand the test of time.
Alternatively, you could check out these articles that could help you in achieving a good night sleep:
As we now know, sleep research shows that getting enough sleep enhances your memory, helps you learn quicker, makes you more disciplined, and boosts your productivity. SleepMaker has developed a wide range of advanced technologies to create excellent mattresses in Australia to ensure the most comfortable and supportive sleep possible. Why not take our Sleep Selector Quiz to find the best mattress for you, or check out our list of retailers to find a store close to you.
References
Betterhealth.vic.gov.au. 2021. Teenagers and sleep – Better Health Channel. [online] Available at: <https://www.betterhealth.vic.gov.au/health/healthyliving/teenagers-and-sleep> [Accessed 11 November 2021].
Marie Claire. 2017. Science Says Sleeping In Means You’re More Intelligent. [online] Available at: <https://www.marieclaire.com.au/sleep-in-science-says-that-means-you-re-more-intelligent> [Accessed 11 November 2021].
Matters, S., 2018. Sleep Matters. [online] Catalyst. Available at: <https://www.abc.net.au/catalyst/sleep-matters/11017328> [Accessed 9 November 2021].
Now To Love. 2015. The power of sleep. [online] Available at: <https://www.nowtolove.com.au/celebrity/celeb-news/the-power-of-sleep-9364> [Accessed 13 November 2021].
Psychology Today. 2012. It’s Smart to Sleep. [online] Available at: <https://www.psychologytoday.com/au/blog/radical-teaching/201205/it-s-smart-sleep> [Accessed 11 November 2021].
