The times of “cramming” are over. Science has now conclusively established that sleep is pivotal to memory and recall. Want to study something well? Then you had better get your eight hours.
Here are five ways to accomplish that and to promote your capability to store and recover knowledge.
Take Sleep Seriously
The initial and most essential stage is directly to treat sleep with the consideration it deserves. Don’t retire to bed late thinking you’ll ‘make up for it later’. Sleep will impact every aspect of the way you feel, look and function and the negative effects can increase with time. Make getting adequate, significant quality sleep a priority.
If you are drinking even two glasses of wine or beer at night, then this will be seriously damaging the aspect of your slumber. Alcohol contributes to dehydration, it heightens your heart rate, and it restricts you from knowing fully restorative deep sleep. If you aren’t out entertaining, chose a fruit juice instead.
Oh, and the same works for caffeine past 4pm as fully!
Take a Hot Shower Before Bed
This is one obvious transition that can have a monumental impact on your sleep. A hot shower will prompt the production of melatonin (the sleep hormone) in your body and then encourage you to slumber like a baby. It also naturally relaxes the muscles.
Avoid Screen Time
For an hour before bed, avoid staring at computer screens or phones. Your brain registers this wavelength of light as sunlight because it’s a comparable point on the spectrum. Spend the last hour reading quietly and you’ll reduce your cortisol and sleep much stronger as a result! Many unnatural lights can generate this dilemma too–in evidence, just leaving to the bathroom in the night can prompt the release of enough cortisol to have rather profound negative effects on your sleep later.
Consider a Daylight Alarm
While you avoid screen time during the evening still, this same ‘blue light’ is very favorable when you’re just waking up. That’s because cortisol is one feature that aids us wake up and it’s a scarcity of this natural light that usually makes it arduous to get up in winter. Try picking up a daylight alarm which functions by replicating the effects of a sunrise first thing in the morning by supplying light at just the wavelengths and again becoming gradually brighter.
5 Techniques To Increase Memory Retention Ebook pdf download
When it comes to upgrading our brain power, too many of us think in terms of wholesale improvement. We want to increase our IQ or our attention and generally, we seek to ‘level up’ as though we were a Pokemon or a Dragon Ball Z character. “It… it’s over 9,000!”
With nootropics and brain training, it’s certainly possible to add a couple of IQ points for what that’s worth. And perhaps with enough brain training, we might be able to slightly increase our attention.