In our SEEDS acronym, the first S stands for sleep. Sleep is so important for good cognitive health. Below are some tips to help you get the best sleep possible for refreshing and regenerating your brain.
1. Get enough. According to the Mayo Clinic, adults should get 7-9 hours of sleep per night.
2. Put yourself on a schedule. The brain learns our sleep schedule by going to bed and waking up at the same time each day.
3. Routines rule. As adults, we still need a good bedtime routine. Soft music, comedy, and light reading are all good ways to unwind and prepare the brain for sleep. Do not do heavy reading or thinking about the tough schedule for the next day.
4. Don’t burn the midnight oil.. Do not take your electronic devices to bed with you as they stimulate the brain.
5. Wake up ready to go. After you wake up, get out of bed immediately. The bed is not the place to think about the upcoming day’s events.
While we are asleep, our brain processes what it took in the previous day and it is easy to recall the following day. Here are some resources for you to read further on this topic.
Why We Sleep: Unlocking the Power of Sleep and Dreams
Matthew Walker, PhD
Professor of Neuroscience and Psychology at University of California and Harvard University
Pp 108 – SLEEP AS A MEMORY AID:
Before learning we should prepare our brain for initially learning new memories,
And after learning the brain cements memories and prevents forgetting
Pg. 114 – Sleeping after we study increases memory learning.
Before students slept, they were fetching memories from the short-term storage site of the brain called the HIPPOCAMPUS- the temporary warehouse, which is a vulnerable place to live for any long-term duration of time if you are a new memory. But memories move; after a full night of sleep, students were now retrieving that same information from the NEOCORTEX, which is at the top of the brain – a region for long term memories, where they can live safely. In perpetuity. (Eternity)
Sleep for memory increases our creativity. Many composers of songs are able to find a completion to their work after sleep.
In the elderly we have to be careful because if they wake up to go to the bathroom they may fall and fracture their hip. Thus, doctors recommend that there should be no fluid intake after 10PM.
Wishing you a good night’s sleep so you can obtain and maintain the best brain health possible.
© 2020 – 2022, Dr. Darrell Pone. All rights reserved.
AWESOME!!!
YES!!! …Oh, YES, I will tell a friend about this Site!
BrainGameChanger.com and “BrainGameChanger” on FB.
An Open Dialogue and some Community Conversations about The BRAIN are long over-due.
In “SEEDS OF CHANGE,” The first “S” is the SEED of SLEEP that encourages us to make healthy choices that support the Optimization of brain functions.
So, please follow and join http://www.BrainGameChanger.com and “BrainGameChanger” on FaceBook.”