Page 20 - November 2018

“SLEEP ON IT”

Sleep and Memory: How They Work Together which is deep, restful sleep, is
Psychiatrist & Sleep Medicine Specialist Dr. predominant during the early part of the
Alex Dimitriu Offers Tips on Improving Both cycle and then decreases in intensity and
“Sleep on it.” We’ve long known that a duration; REM sleep, when dreaming most
good night’s sleep confers important frequently occurs, becomes more intense
benefits on mood, alertness, concentration, and longer-lasting toward the end of the
and judgment. Research over more than a sleep period. While the relationship
century has also established that sleep plays between types of memory and sleep stages
an important role in memory retention. is complex, some studies have suggested
More recently, studies have begun to that declarative memory, which is fact-based
establish more precisely how the – what we know – benefits primarily from
connection between sleep and memory sleep periods dominated by SWS
works. “Sleep and memory are both and procedural memory – remembering how
mysterious,” says psychiatrist and sleep to do something – is related to REM sleep.
specialist Dr. Alex Dimitriu. “Exciting “There’s a lot we don’t know about the
research is being done to unearth the relationship between sleep and memory,”
secrets of the connection between them. says Dr. Dimitriu. “But we know that
We’ve known that the quantity and quality adequate sleep will improve concentration
of sleep affect our ability to learn and to help you learn and will help you
remember in two ways. First, adequate remember what you’ve learned.” Dr.
sleep enables us to concentrate so we can Dimitriu offers these suggestions for
learn efficiently. Then, sleep itself is needed improving the quantity and quality of
to consolidate memories of what has been sleep:
learned. Now neuroscientists are learning · Exercise early in the day, not
how different facets of memory and within several hours of bedtime.
different stages of sleep work together.” · Reduce or eliminate stimulants
There are three necessary steps for such as caffeine and nicotine during the
memory to function day and alcohol in the evening.
properly: acquisition occurs when we learn · Avoid naps or limit them to 30
or experience something minutes; don’t nap after 3:00pm.
new; consolidation is the process that · Stick to a sleep schedule, going to
stabilizes the new information in the brain bed and waking at the same time each day,
– makes it stick; and recall is the ability to including weekends.
access the information after it is stored. · Relax and clear your mind before
Acquisition and recall occur when we are bedtime – read a book, listen to quiet
awake, consolidation while we sleep. music, take a hot bath
“When we are awake,” says Dr. Dimitriu, · Keep your room cooler than
“our brains are optimized to react to during the day. Use a fan or noise machine
external stimuli and encode new memories to mask distracting sounds. Try room-
that are, at that point, unstable and subject darkening shades if morning light is
to forgetting. The sleeping brain, with waking you too early.
greatly reduced exposure to external · Consider changing your mattress
stimuli, provides optimal conditions for the and bedding if it’s more than 5-8 years old.
consolidation processes that strengthen and Bed, mattress and pillow are important to
integrate the new memory into existing quality sleep and eliminating back pain.
knowledge networks for long-term · Don’t eat a heavy meal or drink a
storage.” lot of liquid close to bedtime.
“At one time,” says Dr. Dimitriu, “it was · Increasing exposure to sunlight or
thought that sleep played a passive role in bright light during the day can improve
enhancing memory by protecting it from sleep at night.
interference by external stimuli. Now we · The opposite is true at night. Don’t
know that sleep plays a more active role. It use a computer, tablet or smart phone
was also thought that rapid-eye-movement right before going to bed! The light from
(REM) sleep played the primary role. Now the screen stimulates the brain and makes
we know that slow-wave sleep (SWS) plays it hard to fall asleep.
an important role in consolidating ADVERTISERS: Contact Dave for Details
memories. Scientists now believe that Alex Dimitriu, MD, is double board-
different kinds of memories are processed certified in psychiatry and sleep medicine and is
during different stages of sleep.” the founder of the Menlo Park Psychiatry &
The stages of sleep alternate in a cycle Sleep Medicine Center in Menlo Park,
over the course of the sleep period. SWS, CA.http://www.doctoralex.com

20 November 2018