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Understanding Sleep: How to Improve Your Memory

Understanding Sleep: How to Improve Your Memory

Memories are something that many of us fear losing: traditional family recipes or the first time you went out on a dateeverything has a sentimental value that deserves a place in your memory. Think of the times you’ve flicked through old photos and spent the next few minutes or hours running through all the past memories; it’s a great feeling.

Due to our hectic lifestyles and multitasking schedules we’ve inadvertently lost the ability to remember things, but there is a saviour and few acknowledge the power of it. Sleep, alongside food and water, is one of the most essential parts of your life. An essential tool in recovery from a day’s worth of gruelling tasks, sleep has a sensationally brilliant effect on your memory storage and recalling abilities. We spend a third of our lives sleeping—by the age of 60 you would have slept a total of 20 years, so it’s important that you’re using that time effectively right?

To use it effectively, you need to understand the powers and capabilities you can unleash, try it tonight and chances are you’ll wake up with a number of new memories stored.

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So, let’s look at how to improve your memory with sleep:

Habitual Practice

In order to improve both cognitive and muscle memory, the general guideline is to practice, practice, and practice some more. We assume that if we spend 1 or more hours going through the motions then the process will be stored into our memory bank.

This is true to an extent: Let’s say that you’ve got an important business meeting coming up that will require you to pitch from memory. Most people will walk around running through the slides for hours on end hoping that they remember everything and miss nothing.

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The problem will be that only certain key stats and figures will be stored; in order to remember everything you’ll need to sleep on it. This is when the power of REM sleep (see further down) takes over and begins to rehearse the motions during your sleep.

High Value

Research shows that the if a memory has a higher value placed onto it, such as money-related tasks, the more likely it is to be rehearsed and stored in our memory bank during sleep. So how can you improve your chances of storing the pitch to your memory? Sleep on it.

Stress Free Problem Solving

Stressful situations release hormones into your body – notably cortisol, which, when large amounts are released, not only causes cognitive damage but also impairs the hippocampus (located in the medial temporal lobe of the brain) and its ability to store and recall memories. Excess cortisol leaves the body in a constant physiological arousal, the stress will then begin to activate our fight-or-flight responses which during pro-longed periods of stress can begin to impair our cognitive abilities.

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When we sleep we go into the “safe zone”, which then drastically lowers chemicals in our body associated with stress. Memories can now be effectively rehearsed during periods of REM sleep, which will have a far higher chance of being stored in the long-term memory bank.

REM Sleep (Rapid Eye Movement)

To fully maximise the benefits and effects of sleep and improving our memories, we need to ensure we go through all the stages of REM sleep. Generally REM sleep occupies 20-25% of an adults total sleep, which equates to 90-120 minutes. We generally go through REM four to five times during a sleep cycle, with it generally being shorter at the beginning of the night and longer towards the end.

Stages of REM Sleep:

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  • Stage 1 is when we close our eyes—this stage lasts between 5 and 10 minutes, during which we can be easily awoken.
  • Stage 2 is when our body begins to produce positive and negative waves, with the heart rate slowing and body temperature dropping, preparing to go into deep sleep.
  • Stages 3 & 4 are the deep sleep stages, also known as slow-wave sleep.

Each of these stages has a responsibility for our process of learning and memory storage. Some are good for creating and remembering new habits, others are good for retaining new facts you’ve learned, whilst others are used for building the understanding of relationships with the new found facts.

Some stages of learning during sleep are most notably effective at the end of the cycle, so when you’re doing research on how to improve your memory, it’s vital to understand that a full night of uninterrupted sleep is essentially the reason why you’ll store something or throw it away.

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Last Updated on October 16, 2019

Invaluable Lessons You Can Learn From Your Mistakes

Invaluable Lessons You Can Learn From Your Mistakes

Do you like making mistakes?

I certainly don’t.

Making mistakes is inevitable. Wouldn’t it be wonderful if we could be at ease with them?

Perhaps there is a way to think of them differently and see their benefits.

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Why Mistakes Feel Dangerous

Mistakes often feel dangerous. Throughout human history, our errors have often been treated as dangerous for a variety of reasons:

  • Our vulnerability. We have limited and fragile support systems. When those systems fail, people often lose their lives.
  • Real dangers. Nature can be dangerous, and making mistakes can put us at the mercy of nature and its animal residents seeking a meal.
  • Ignorance. Many cultures scapegoats someone whenever there is a failure of some kind. Scapegoating can be serious and deadly.
  • Order. Many societies punish those who do not conform to the prevailing orthodoxy and treat difference and non-conformity as a mistake. Even our brains flash an error message whenever we go against prevailing social norms.

We have a history of handling mistakes and failure in an unpleasant way. Since each of us carries our human history with us, it can be a challenge to overcome the fear of making mistakes.

If we can embrace the reality of mistakes, we can free ourselves to be more creative in our lives and dig up some interesting insights.

Why We Can’t Avoid Making Mistakes

Many people operate under the notion that making mistakes is an aberration, a mistake if you will. You can call it perfectionism but it is a more substantial problem. It is really a demand for order and continuity.

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When we think we can eliminate mistakes, we are often working from a perspective that sees the world as a fixed place. The world, however, is not so obliging. Like it or not, the world, and everything in it, is constantly changing.

Change is more constant and pervasive than we can see with our own eyes which is why we often miss it. Our bodies are constantly changing. The natural conditions of the earth change constantly as well. Everything, including economic and cultural systems have life cycles. Everything is in a constant state of flux.

We cannot see all of the changes going on around us since rates of change vary. Unfortunately, when we try to create a feeling of certainty and solidity in our lives or operate from the illusion of stability and order, we are fighting reality and our natural evolution which is built on adapting to change.

It is better to continually bend into this reality rather than fight every change we experience. Fighting it can cause us to make more mistakes. Finding the benefits in change can be useful and help us minimize unnecessary mistakes.

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Lessons Learned from Making Mistakes

Life has so many uncertainties and variables that mistakes are inevitable. Fortunately, there are many things you can learn from making mistakes.

Here is a list of ways to harness the mistakes you make for your benefit.

  1. Point us to something we did not know.
  2. Reveal a nuance we missed.
  3. Deepen our knowledge.
  4. Tell us something about our skill levels.
  5. Help us see what matters and what does not.
  6. Inform us more about our values.
  7. Teach us more about others.
  8. Let us recognize changing circumstances.
  9. Show us when someone else has changed.
  10. Keep us connected to what works and what doesn’t work.
  11. Remind us of our humanity.
  12. Spur us to want to better work which helps us all.
  13. Promote compassion for ourselves and others.
  14. Teach us to value forgiveness.
  15. Help us to pace ourselves better.
  16. Invite us to better choices.
  17. Can teach us how to experiment.
  18. Can reveal a new insight.
  19. Can suggest new options we had not considered.
  20. Can serve as a warning.
  21. Show us hidden fault lines in our lives which can lead us to more productive arrangements.
  22. Point out structural problems in our lives.
  23. Prompt us to learn more about ourselves.
  24. Remind us how we are like others.
  25. Make us more humble.
  26. Help us rectify injustices in our lives.
  27. Show us where to create more balance in our lives.
  28. Tell us when the time to move on has occurred.
  29. Reveal where our passion is and where it is not.
  30. Expose our true feelings.
  31. Bring out problems in a relationship.
  32. Can be a red flag for our misjudgments.
  33. Point us in a more creative direction.
  34. Show us when we are not listening.
  35. Wake us up to our authentic selves.
  36. Can create distance with someone else.
  37. Slow us down when we need to.
  38. Can hasten change.
  39. Reveal our blind spots.
  40. Are the invisible made visible.

Reframe Reality to Handle Mistakes More Easily

The secret to handling mistakes is to:

  • Expect them as part of the process of growth and development.
  • Have an experimental mindset.
  • Think in evolutional rather than fixed terms.

When we accept change as the natural structure of the world, our vulnerability and humanness lets us work with the ebb and flow of life.

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When we recognize the inevitability of mistakes as part of the ongoing experiment which life is, then we can relax more. In doing so we may make fewer of them.

It also helps to keep in mind that trial and error is an organic natural way of living. It is how we have evolved over time. It is better to be with our natural evolution than to fight it and make life harder.

When we adopt an evolutional mindset and see ourselves as part of the ongoing human experiment, we can appreciate that all that has been built up over time which includes the many mistakes our ancestors have made over thousands of years. Each one of us today is a part of that human tradition of learning and experimenting,

Mistakes are part of the trial and error, experimental nature of life. The more you adopt the experimental, evolutional frame, the easier it becomes to handle mistakes.

Handling mistakes well can help you relax and enjoy all aspects of life more.

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Featured photo credit: Sarah Kilian via unsplash.com

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