There are many stages of sleep, there are also many types of memory, encoding and consolidation of it. According to numerous studies and tests, sleep is a fundamental component in the formation of memories.
Sleep has been identified as a state in which the consolidation of newly acquired information is optimized in memory, how the information is stored in memory will depend on the specific learning conditions and sleep time.
Through specific patterns of slow wave sleep (SWS) and rapid eye movement (REM) activity, synaptic consolidation, cholinergic activity is established, which helps coordinate re-activation and hippocampal-dependent memory redistribution to neocortical sites.
According to an article published in 2010 in the magazine Nature Reviews NeuroscienceDuring REM sleep, local increases in the activity of the immediate early gene related to plasticity, in high cholinergic and theta activity, could favor the later synaptic consolidation of memories in the cortex.
According to researchers from Michigan State University and the University of California, the loss of a night's sleep can lead to significant errors in memory, they conducted experiments to assess how insufficient sleep affects memory. They worked with participants who were deprived of a sufficient night's sleep, the result being that they were more likely to forget details of a simulated robbery.
Individuals who were kept awake for 24 hours, or even those who slept 5 hours or less, were more likely to confuse the details of events than participants who had good rest.
Kimberly Fenn commented: “We found that memory distortion is greater after sleep deprivation and people get fewer and fewer hours of sleep. People who repeatedly get low amounts of sleep each night may be more likely in the long term to develop these forms of memory distortion. '
It is important to know how memory works since its distortion can have serious consequences in areas such as criminal justice, with errors in the identification of eyewitnesses.
In an article by AJ Tilley, JAC Empson, it is discussed that a specific function of REM sleep is that it is necessary for memory consolidation. This was tested by comparing story retention between participants with REM sleep phase deprivation and participants with good sleep quality. It was found that the accuracy of recovery after sleep deprivation
REM, was significantly poorer. These results were evidence that the REM sleep phase; activates the memory consolidation process.
In another article, it was seen that there are important effects due to sleep deprivation on neural substrates that influence cognition, in the study functional magnetic resonance imaging was used and individuals were deprived of sleep for 35 hours. the prefrontal cortex (PFC) was less sensitive to cognitive demands after sleep deprivation. Lack of sleep alters free memory, sleeping better, was associated with greater activation in the parietal lobe.
After reading these discoveries, it would be important to take our sleep hours more seriously, especially before an exam, or after studying or memorizing important information, since it is essential for good cognitive functioning.
Absolutely true.
I have suffered from generalized anxiety disorder for years and sleep badly. Over the years I have noticed considerable memory loss and alarming lack of concentration. I can't get a good rest and the doctors don't give me a solution, just the normal advice on sleep hygiene.
I would appreciate any advice.
Congratulations on the blog. Love it.
Hi John,
In this article I wrote, there are some insomnia tips that can help you: https://www.recursosdeautoayuda.com/consejos-para-combatir-el-insomnio/
Thanks for your comment
regards
Doctor greetings. I have difficulty falling asleep. I have suffered from this problem for several years. Please I NEED your help. Thanks.
Hello cecilia,
I recommend some tips to sleep better:
-Maintain regular hours: Go to bed and get up at approximately the same time every day, this will program the body to sleep better.
-Create a restful sleep environment: The room must be kept for rest and sleep, not for other activities, we must keep it as silent and dark as possible and at a regular temperature. We must also make sure that the bed is comfortable, that the mattress is not too soft or too hard.
-Regular exposure to the sun in the afternoon: This helps stimulate the release of melatonin, which is the hormone that helps regulate the circadian rhythm.
-Avoid eating many liquids or food before sleeping, as this makes it difficult to fall asleep.
-Eat more foods rich in antioxidants (such as green leafy vegetables) and fruits (such as blueberries, pomegranates, and cherries). Foods high in carbohydrates and low in protein and fat can increase the production of serotonin and melatonin, brain chemicals that are associated with sleep. Eating a serving of carbohydrates before bed can help (granola, unsweetened cereal, or cookies with milk).
-Exercise regularly: Moderate exercise on a regular basis, (30 minutes a day 5 days a week) can help relieve some of the tension accumulated during the day, it is recommended to do it before dinner and should not be done very close to bedtime (at least 3 hours before), otherwise the opposite effect may occur.
-Ingest Valerian tea (Valeriana sp.) Standardized extract, 200-400 mg at bedtime, to fall asleep.
-Avoid looking at the clock: this promotes anxiety and obsession with time.
-Try to relax before going to bed: for this you can listen to music, read, practice the mindfulness technique or meditate.