Cleverly in sleep - can sleep improve memory?

We learn while we sleep! Our brain is highly active even during sleep, ensuring that information is stored, memory is consolidated, and what we've learned is processed. Find out here whether sleep really makes you smart and can help you learn.

Table of contents

1. The brain during sleep
2. Sleep & Memory
3. Does getting plenty of sleep make you smart?
4. Tips for learning while you sleep
5. Conclusion

1. The brain during sleep

Our brain truly works around the clock and remains active even at night when we sleep. During sleep, it is constantly busy processing experiences, storing information, and consolidating memory. A special characteristic of the human brain is our ability to learn. The most important basis for this is what is known as brain plasticity, the ability of nerve cells and entire brain areas to change their properties depending on their use and activation. Put simply: our brain structures can adapt very well to new tasks and information, store them long-term, and use them when needed. Our sleep plays a central role in these learning and memory processes.

2. Sleep & Memory

Memory is very valuable to us humans – it helps us learn, understand, remember and generally know who we are. During sleep, especially during deep sleep, the memory content that we have absorbed and learned during the day is consolidated. As a rule, all of the day's experiences are initially stored temporarily in the so-called hippocampus. In the evening, we can therefore recall the many details of the day very well. If these memories are not consolidated, that is, stored in greater depth, they disintegrate and are forgotten. Only when they are transferred to our long-term memory, which is located primarily in the cerebral cortex, do they become lasting memories. And it is precisely this transfer from the hippocampus to the cerebral cortex that takes place during deep sleep.

Interestingly, the learned content can change qualitatively during transfer, as if it were passing through a kind of filter. Usually, only the essentials are retained, such as memories with emotional significance or new rules and structures. However, the exact criteria our brain uses to evaluate information are not yet known. Studies show, however, that content can be processed and stored more intensively if we know it will be needed or tested again—for example, when we prepare for an exam.

3. Does getting plenty of sleep make you smart?

Consolidation occurs primarily in the early deep sleep phases at the beginning of the night. To maximize your learning ability and memory performance, it is important to sleep long enough and uninterrupted, as lack of sleep and frequent sleep interruptions reduce the amount of deep sleep we get and thus also affect memory formation. Healthy sleep maintains the natural sleep structure, allowing the brain to function undisturbed. Especially in stressful During study phases, it is therefore very important to sleep as undisturbed and long as possible in order not to reduce your performance during the day by studying all night before the exam and not being able to recover.

Important: We can't do more than be well-rested. Quite the opposite, because too much sleep can have negative effects and even reduce our performance. You can learn more about this in this article.

4.Tips for learning while you sleep

Lack of sleep and frequent sleep interruptions reduce the amount of deep sleep we get and thus also affect memory formation at night. To support your learning success and wake up rested and perhaps even a little wiser in the morning, you should generally ensure you get as much undisturbed sleep as possible and for as long as you want.

#1 Evening replays

The learning success through consolidation seems to be particularly strong when what is to be learned is consciously visualized again in the evening before going to sleep. Especially the evening before an important exam, it is therefore advisable to review the most important content and then get a good night's sleep, instead of studying all night and appearing tired for the exam.

#2 Physical activity during the day

Various studies show that physical activity (especially moderate endurance training) has a positive effect on brain functions and structures. During activity, the production of growth hormones (HGH, BDNF) is stimulated, which are important for nerve cell function and memory processes. Regular exercise also has a positive effect on sleep, thus contributing to optimal conditions for information processing at night.

#3 Balanced, vitamin- and protein-rich diet

When new neural connections are formed to further shape our memory, energy and building blocks are needed at the molecular level. Therefore, especially in the evening, make sure you to eat a healthy and balanced diet and provide the body with sufficient Amino acids (proteins), Vitamins and Minerals These have a beneficial effect on numerous physiological and anabolic processes and can help support regeneration and learning during sleep.

To avoid making it difficult to fall asleep and, ideally, to avoid interrupting your sleep, you should also avoid stimulants such as alcohol, caffeine or nicotine waive.

#4 Avoid sleeping pills

Sleeping pills disrupt our sleep in an unnatural way, can be addictive, and suppress the naturally occurring delta brain waves during deep sleep, which are crucial for the transmission and storage of memories. However, there are many herbal extracts and supplements that can gently help reduce stress, promote relaxation in the evening, and encourage sleep to function naturally. Then nothing stands in the way of a restful night, and your brain can devote itself to its important task in peace.

5. Conclusion

• The brain is also active during sleep to store information, process experiences and form memory.

• The important learning and memory processes take place especially in deep sleep at the beginning of the night, which is why we should sleep long enough.

• Studying in the evening, physical activity during the day, a diet rich in protein and vitamins, and avoiding stimulants and sleeping pills can effectively support sleep and learning and memory performance.

Best wishes and see you soon!