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Poor memory can be caused by poor sleep quality

Poor memory can be caused by poor sleep quality

People who get a good night's sleep better remember the information observed during the day than those who spend long periods without sleep, says a study by the University of Lubeck in Germany. Research suggests that the brain can sift through everything that has been absorbed during the day, retaining what is most important while we sleep.

The study involved memory testing on 191 volunteers in two experiments. During the first, each participant had to learn 40 pairs of words. And in the second, people had to participate in some kind of memory game. In each group, half of the volunteers were informed that they would perform memory tests on their day's activities within 10 hours, while the other half would take the surprise test. Some of the participants were able to sleep in between tasks and the test. The study authors found that people who had a rest period had better memory scores than those who stayed awake. People who knew about the test and slept had even better results.

This happens because during rest there occurs the synthesis of proteins responsible for the development of neural connections, improving skills such as memory and learning. During the night, the brain scans the accumulated information, guarding what it considers to be primordial, discarding the superfluous and setting lessons we have learned throughout the day. For this reason, people who sleep poorly usually suffer to remember simple events, such as episodes occurring the day before or names of people close to them.

The researchers say that the research, in addition to proving that the brain can differentiate the which will be used and what can be overlooked, shows that staying long periods without sleep to study or memorize something is not the best way to absorb information.

10 tips to sleep well

1-

Before to go to the bedroom, it is fundamental to appease the anxieties of the day to day. Do not go to bed as soon as you get home from work. First take a warm bath, try to relax, and then go to bed.

2- Turning off your TV and computer is a very effective method. The light of these devices delays the production of the substances responsible for the warning that it is bedtime.

3- Physical exercises should be done up to four hours before going to sleep, or the body will still be agitated.

4- A tea also helps, however, you have to choose the right herbs. Nothing to drink black or green tea, rich in caffeine, which is stimulating. Infusions of melissa and chamomile induce sleep and still improve their quality.

5- Eat little at night. Make a light meal, using, for example, asparagus, heart of palm, rice, potatoes, oats, and soy.

6- Juicy steak should never be eaten at night, because the protein that makes up this food activates the sympathetic, responsible nervous system between other functions, by leaving your body in a state of alert, thus favoring greater discharge of adrenaline.

7- An interesting ritual is after the warm bath, light a blue lamp and drip a few drops of lavender oil on the pillow. This technique calms the thoughts, relaxes the body and induces a better sleep. A cup of warm milk also helps find the way to a peaceful sleep because the food has tryptophan, which is a precursor serotonin, another neurotransmitter that is strongly associated with deep relaxation.

9- Do not be fooled by that luscious relaxation that alcohol offers because, after a few sips, this substance may loosen structures in the region of the pharynx, compromising breath. The result is unbearable snoring, which impairs the sleep stages, or the rebound effect, which is when the person wakes up several times in the middle of the night.10-

Try to sleep at least seven hours a night.


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