Sleeping Too Little or Too Much Affects Memory

Sleep quality is not only related to physical health but also to brain activity and human memory. Both sleeping too little and too much can impact our memory. Let’s explore how sleep affects human memory in the following article.

1. Why Does Sleeping Too Little or Too Much Affect Memory?

In today’s modern society, sleep disorders have become increasingly common, with a higher proportion of people sleeping too little compared to those who sleep too much. As a result, many people are looking into whether sleeping too little is harmful or why sleeping too little makes them feel sluggish and slow. In reality, whether you sleep too little or too much, it impacts your memory.

Sleep is a crucial time for the brain to form and consolidate memories, as well as to perform other housekeeping tasks for itself and the body to recharge. During sleep, your brain waves slow down. Meanwhile, various chemicals and systems in the brain are activated or deactivated, taking you through different stages of sleep to coordinate the rest and recovery process.

Poor Sleep, Whether in Quantity or Quality, Can Impair the Brain’s Ability to Carry Out Normal and Healthy Sleep Cycles. Sleeping too little or not getting enough sleep regularly means that the brain cannot properly encode, consolidate, and reinforce memories. Numerous studies have found that sleep deprivation also weakens executive functions and attention, including planning, concentration, judgment, and management skills.

So, is sleeping too little harmful? Not getting enough sleep can have numerous effects on your mental, physical, learning, and working abilities. The risk of high blood pressure, diabetes, and vascular diseases may increase in those who frequently suffer from sleep deprivation. This can reduce blood flow to the brain, leading to decreased oxygen and glucose supply, affecting its normal functioning. As a result, you might feel sluggish, frequently sleepy, experience mood changes, and have decreased concentration and calculation abilities. You might often forget recent actions, such as where you placed your keys or phone, or information just shared with you.

However, sleeping too much (over 9 hours per day) also affects brain function and memory. Observational studies have shown that people who sleep nine hours or more also encounter cognitive issues, such as decision-making problems. Those who oversleep are often at an increased risk of cardiovascular diseases, which can reduce blood flow to the brain and affect memory. Additionally, for some individuals, excessive sleep can cause headaches. Researchers believe this is due to the impact of oversleeping on certain neurotransmitters in the brain, including serotonin. People who nap during the day and disrupt their nighttime sleep may also experience morning headaches. This can lead to feelings of grogginess, fatigue, and impaired memory.

2. How Much Sleep Is Enough for a Healthy Brain and Optimal Memory?

After exploring the harmful effects of sleeping too little, why sleep deprivation causes sluggishness, and how both too little and too much sleep impact memory, we recognize the importance of quality sleep for memory and brain health. Researchers suggest that sleeping 7 to 9 hours each night promotes a healthy brain and enhances memory. In addition to getting enough sleep, improving the quality of your sleep is equally important. Here are some tips to enhance sleep quality:

• Establish a regular bedtime and a relaxing pre-sleep routine, such as taking a warm bath or listening to soothing music.
• If you can’t fall asleep after 15 to 20 minutes, get out of bed and go to another room. Do something relaxing, like reading a book. Avoid watching TV or using a computer, as the light from screens can be stimulating. Return to bed when you feel sleepy. Don’t delay your wake-up time to make up for lost sleep.
• Exercise regularly, aiming for about 45 minutes of moderate exercise nearly every day. Try some gentle stretching exercises or yoga to relax your muscles and mind before bed.
• Schedule demanding and stressful tasks for earlier in the day and less challenging activities for later in the day. This helps you unwind in the evening for a better night’s sleep.
• Don’t go to bed hungry, but also avoid large meals right before bed. If you need a snack before bedtime, choose something light and bland.
• Limit caffeine intake and avoid caffeine after 2 p.m.
• To reduce nighttime urination, limit fluid intake after dinner.
• Avoid alcohol after dinner. Although many believe alcohol has a sedative effect, it can disrupt sleep quality.
• Ensure your bed is comfortable and your bedroom is dark and quiet. Consider using a sleep mask or earplugs.
• Avoid long naps during the day. If you need to nap, limit it to 20 to 30 minutes in the early afternoon.
• Practice deep breathing exercises. Breathe in deeply and exhale slowly.

3. Key Points to Improve Sleep Quality and Memory

Both insufficient and excessive sleep affect memory and brain function. However, currently, a relatively small number of people achieve quality sleep. If you are experiencing sleep disorders, whether sleeping too little or too much, it’s important to explore appropriate solutions for early treatment and proactively manage your health to live a sharp and long life. To ensure quality sleep for better physical health and enhanced brain function, consider the following points:

• Occasional lack of sleep may not be a major concern, but continuous sleep deprivation can increase the risk of several chronic diseases, including dementia, heart disease, and diabetes.
• Individuals who frequently experience sleep deprivation should try various methods to improve both the quantity and quality of their sleep.
• Anyone facing severe or persistent sleep issues should consult a doctor for advice.
• Proactively take care of your health to prevent memory decline caused by sleep disorders.

From this article, we can see that both insufficient and excessive sleep impact sleep quality. Therefore, enhancing sleep quality and actively caring for your health early on will help protect your brain health, improve memory, and boost overall well-being.

Source: bannerhealth.com – alzheimers.org.uk – medicalnewstoday.com