I talk about the importance of sleep a lot here.
Regular, restful sleep is one of my core steps to living a long, healthy life.
You’ve heard it all before.
Quality sleep each night is essential to keeping your weight in check, blood sugar levels stable, limiting your risk of falling, and keeping your immune system and heart working as it should.
It’s also absolutely necessary for your memory. Especially your short-term memory.
We’ve all had those “senior moments.”
Forgetting what you had for lunch the previous day.
Or, not remembering that you’re supposed to meet up with friends for a game of tennis, when you’ve just made the plans the day before.
As it turns out, that forgetfulness could be the outcome of not getting enough sleep.
Several studies have found a connection between poor sleep and impaired memory in older adults.
In one study, researchers from UC Berkeley looked at the connection between sleep and memory in both healthy young adults (mostly in their 20s) and healthy older adults (mostly in their 70s).
Before going to bed, participants learned and were tested on 120 word sets.
As they slept, an electroencephalographic (EEG) machine measured their brain wave activity.
The next morning, they were tested again on the word pairs, but this time while undergoing functional and structural Magnetic Resonance Imaging (fMRI) scans.
The results showed the quality of deep sleep among the older adults was 75 percent lower than the younger ones… and as a result their memory was significantly worse the next day.
You see, the slow brain waves generated during deep, restorative sleep play a key role in transporting memories from your hippocampus – where short-term memories are temporarily stored – to your prefrontal cortex… where long-term memories live.
Researchers believe that memories may be getting stuck in the hippocampus due to the poor quality of deep sleep, and are then overwritten by new memories.
So, essentially, if you don’t get a good night’s sleep, you’re more likely to forget important events that happened that day.
They’ll simply be wiped away.
Now, I want to do everything I can to keep my memory strong… and that includes getting a good night’s sleep each night.
If you’re struggling with getting quality sleep, here are a few tips…
First, you want to make sure you’re wearing the right clothes.
Heavy clothes can make you too warm for a good night’s sleep.
And heat makes it difficult to fall asleep.
Go for light, cotton clothing. Cotton is a more breathable fabric than most synthetic materials.
You also want to limit drinking before bed… even water.
Curb the drinking a couple of hours before you plan to go to bed.
Otherwise, you’ll be waking up all night to use the bathroom.
And skip fatty meals before bedtime.
Fat stimulates the production of acid in the stomach.
That acid can travel up to your esophagus where it may cause heartburn.
Now, if you’ve ever had heartburn at night, you know that it is darn near impossible to fall asleep with that burning sensation in your chest.
Finally, shut down your devices well before you hit the sack.
Light emitted from your smartphones and tablets disrupts your circadian rhythm and prevents you from falling asleep.
Try shutting off your devices at least an hour before bedtime.
If you’ve tried all these tips, and are still struggling to get regular, restorative sleep, you may need additional support, like what you get with my American DreamZzz®.
Carefully formulated with a blend of 6 key ingredients that target all the things that keep you awake, this safe, non-habit-forming formula is promised to deliver the restorative sleep you need.
Sleep tight tonight… so you don’t forget the important moments from today.
Editor, Patriot Health Alliance