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    Guide to Improving Memory Retention & Recall: Science-Backed Tactics & Supplements

    Guide to Improving Memory Retention & Recall: Science-Backed Tactics & Supplements

    With the copious amounts of stress that we put ourselves through on a daily basis, it is no wonder that our brain can lag at times.

    Our jobs are becoming increasingly more demanding. Personal interactions have taken a backseat to those on social media. Many people are working several jobs just to survive.

    Besides this added stress that is characteristic of the digital era, there are other reasons you might be looking for a guide on how to improve memory recall. Aging-related memory deterioration is natural. The onset of a neurodegenerative disease could be another.

    Before we plunge in, let us look at how memories are formed:

    Memory Formation and What it Entails

    All memories begin with perception. Your nerve cells take the torch from your muscles from there. A synapse is where two nerve cells join and pass each other messages in the form of electrical pulses.

    For the synaptic transfer to occur, your brain must release neurotransmitters. Those chemicals carry the message across to the neighboring cells. Since there are 100 trillion synapses, your brain cells can form as many links and talk to each other. That’s how memories are encoded.

    New experiences lead to newer memories and more connections to be formed within your brain. Thus, everything you do makes your brain organize and reorganize itself in response.

    If you want to get better at something, you should look to reinforcing the memory through repetitive action. Your brain will soon find it easier to repeat the firing of synapses in a particular sequence.

    The result is that you improve at that task. You can also help out your brain by being attentive during that task, so you may recall more details later on.

    From Short to Long-Term Memory Formation

    Each memory begins its lifecycle as perception. Then it is stored for the short term. If it is important, your brain gradually transfers it into long-term memory.

    The more you revisit a memory, the more likely it will for it to end up in long-term memory – and thus, retained. You can recall the memories your brain retains.

    In short, a memory is: Perceived -> Memory encoding -> Retained -> Recalled

    For easy reading, this article is divided into two big chunks. The first one focuses on several mind-sharpening and memory-aiding natural ingredients. In that section, you’ll find a discussion on how these substances can help and what their sources are. The next part centers on various strategies – besides dietary choices -- that you may employ to keep your brain young and active.

    The B’s and C’s of Improving Memory Retention

    Vitamin B5 (Panthothenic Acid)

    With this vitamin are associated a multitude of benefits. In our bodies, vitamin B5 acts as the coenzyme A (CoA). According to a report in Vitamins and Hormones[1], CoA is involved in numerous chemical reactions. It is also an important part of the process that turns carbs into glucose. This converted product increases your resilience and makes you feel less tired when under stress. 

    The University of Maryland Medical Center counsels that like the other B vitamins, B5 is also essential for a healthy nervous system. All the Bs are water-soluble, so our bodies cannot store them. Moreover, your brain cannot synthesize B5 by itself. Therefore, your diet needs to contain an adequate amount of this nutrient. 

    Luckily, it is a part of many delicious foods. So, when you munch on the following, you will be getting healthy doses of vitamin B5:

    • Avocado
    • Spinach
    • Banana
    • Sunflower seeds
    • Meats (all varieties)

    Vitamin B9 (Folic Acid)

    If we are talking vitamins, we cannot deny the role of B9. It can boost your brain’s cognitive powers. Students looking for viable ways about how to memorize and ace their tests may find this interesting. In the study[2] on 166 people with different types of dementia, researchers saw that the patients’ folate levels were down. The pattern was similar for people who had any of the three types of dementia – mixed, vascular, and Alzheimer’s.

    Moreover, in a review, it became clear that falling folic acid levels are linked with cognitive impairment. The risk of mild cognitive impairment becomes higher with dwindling levels of folic acid. 

    Finally, a ScienceDirect article shows that high doses of folic acid may improve memory test scores. The participants in the experiment were 50-75 years old but healthy. Their scores after the dose were similar to individuals 5.5 years younger than them! Folic acid also increased their cognitive speed scores to match those of people 1.9 years younger than the participants.

    So, if you are looking for foods to chomp on that can fulfill your recommended amount of folic acid requirements, try:

    • Leafy green vegetables, such as iceberg, lettuce, and spinach
    • Citrus fruits, such as grapefruit and orange
    • Pasta
    • Beans
    • Cereals
    • Bread
    • Rice

    Vitamin B12 (Methylcobalamin)

    Another answer to the query, how to improve memory, comes in the form of another B vitamin, i.e., B12. Research indicates that due to a deficiency of this vitamin, we could experience memory loss. This effect is more severe in older adults. 

    But what brain-enriching secrets is this nutrient hiding? For one, it can prevent brain atrophy. When our neurons start to die due to age or dementia, the brain can atrophy. Vitamin B12 can improve matters. In one study[3], we see a decrease in mental decline in people who had early-stage dementia. Researchers were using supplements of vitamin B12 and omega-3 fatty acid. In another[4], the result of falling vitamin B12 levels was poor memory performance. Therefore, even if your body isn’t deficient in B12, regular doses may boost your memory.

    What foods contain vitamin B12? It is a part of many animal-based foods, including meat, fish, poultry, seafood, pork, dairy, and eggs! However, if you make clams and liver a part of your diet, you can get 60 and 100 times more vitamin B12 than you’d get from beef or eggs. 

    Vitamin C (Ascorbic Acid)

    Enough about the Bs, let us look at the role vitamin C plays in memory-protection as we age. When considering how to improve memory recall, pay attention to this nutrient. Two of the leading causes that put us at an increased risk[5] for dementia are oxidative stress and an inflammation near the brain, nerves, or spine. Vitamin C is one of nature’s solutions to both those maladies since it is a strong antioxidant.

    When its levels are dangerously low, we find it harder to think[6] and recall[7]. studies[8] on people with dementia, their blood profile also showed plummeting levels[9] of vitamin C! Both via food or through supplements, vitamin C intake protects us from the effects of aging on thinking and memory[10]. 

    To keep this vitamin in your life and diet, try citrus fruits, sweet potatoes, green peppers, white potatoes, strawberries, tomatoes, and broccoli.

    Other Neuroprotective and Memory-Improving Nootropics

    Lion's Mane

    A mushroom that has neuroprotective qualities[11], the Lion’s mane also improves memory.

    Uridine

    Besides being an important part of the RNA in our bodies, Uridine stimulates neurogenesis – an integral[12] process that improves cognitive function and memory.

    Bacopa monnieri

    Bacopa monnieri[13] is well-known in Ancient Indian medicine or Ayurveda. It promotes learning and has function in memory improvement.

    Alpha-GPC

    A bioavailable cholinergic[14], Alpha-GPC prevents cognitive decline, which is one of the main reasons we can develop disorders like Alzheimer’s. The compound also improves neuron communication.

    Pine Bark Extract

    This nootropic compound[15] directs more blood flow to the brain. Thus, it has a hand in improving your working memory. 

    Huperzine-A

    Since Huperzine-A stops the decomposition of the neurotransmitter acetylcholine, it affects cognitive and memory-retentive functions in a positive manner.

    Bioperine®

    Black pepper-extracted piperine[16] can be found in Bioperine. It should be taken with other nootropic compounds, since it facilitates their absorption. 

    DHA

    DHA[17], an omega-3 fatty acid, helps new brain cells grow and results in improved memory.

    Still wondering how to improve memory retention through supplements? Our nootropic supplement, metaMEMORY — part of the metaBRAIN box — is full of all these memory-enhancing nutrients and more. 

    Tips on How to Memorize 

    We cannot succeed without focusing on the memorization of important details. Whether you’re a student struggling to remember important dates in history or an employee in charge of a project, you cannot afford to forget significant stuff. 

    Below you’ll find some tips to assist you in doing exactly that:

    Write Summaries for Better Understanding

    Whenever you are studying or reading any material that you will need to memorize, start by summarizing each paragraph as you go. Don’t worry about the language or grammar. Just focus on writing it in a way that you find understandable. Doing so can help you retain the information you record! 

    Form Associations with Things you Know

    A great strategy regarding how to memorize stuff has to do with forming a mental connection. Usually, relating something new to what you already know can help you remember it later. It is also why using mnemonics[18] can bring improvement to recall.

    Say No to Multitasking

    While it may surprise you, it is nevertheless true. Multitasking defeats the purpose of practicing any of the other tips on how to memorize. Yes, in our technology-driven world, it is difficult to find a true moment of single-purpose action. We are always doing several things at once. Texting while eating, for example, is how most of us would define dinnertime!

    Even so, this study clarifies that instead of making us more efficient, multitasking is undermining our ability to do something well. It takes our mental gears some time to shift from one task to another. We waste that time when we keep switching between multiple tasks.

    Grow your Own Memory Tree

    A successful suggestion for you if you are looking for ways on how to memorize stuff is to put them on your memory tree. For example, when faced with a huge number of facts, relate them by visually placing them on your memory tree. 

    To make this happen, begin with the thickest and biggest branches. As they are formed, label them in a way that is personally meaningful to you. Then organize leaves on them in the order that seems right – again, to you! Then move on to slender or smaller branches. This is similar to chunking information to make it easier to recall.

    Tips on How to Improve Memory

    Improving how your brain stores memories or forms them can also be helpful. Here are some tricks in that area too:

    Train the Brain

    If you want to determine how to improve memory, start training your brain! In essence, it is very similar to going to a gym to build muscles. A trial in PLoS One[19] showed that people doing only 15 minutes of brain training activities throughout the week exhibited improved brain function. That included their working memory, problem solving skills, and short term memory. 

    A great way to get into a mental workout is by visiting the website Lumosity. Do the activities, solve the puzzles, etc., there to train the brain.

    Say Om! for Another How to Improve Memory Trick 

    We refer to meditation here because it can help improve your working memory. That’s the one you use every day. Research on participants who had no experience in mindfulness meditation shows that it only took them eight weeks to start benefiting from it. Meditation can also improve standardized test scores[20] in just two weeks!

    Exercise could Help Jog your Memory

    Regular exercise has so many benefits. Two great ones are improvement in memory recall and spatial memory[21]. Don’t like hitting the weights? That’s okay. Just go for a quick walk and see how it ignites your brain functions.

    Tips on How to Improve Memory Recall 

    Imagine life and how great it would be if you could recall every detail from an article that you read two days ago. No dice? How about the one you read just yesterday? Not that either? Okay, let us aim for an article that you read several hours ago. Were you able to succeed this time? Great, but we have even better news in this regard. You can improve your memory recall. It will just take practicing some of the valuable tricks mentioned below: 

    Take Learning Very Personally

    How to improve memory recall becomes quite doable if you can tailor how you learn to how you like learning the most. Most of us favor one of the three learning styles:

    1. Visual
    2. Auditory
    3. Kinesthetic

    If this is the first, you’re hearing of these styles, it is okay. Just focus on subjects that you are really good at -- or test well for. Then consider the way you study for them or approach them. You’ll likely realize that your learning style for these subjects doesn’t match the one for others. The learning style that works for you should be the one you affect for everything else too. 

    Now, visual learning is all about pictures, infographics, and diagrams. Listening to the audio version of information to learn it refers to the auditory way. Kinesthetic is linked with interaction with information in some form, way, or shape. So, pick the style you prefer and stick with it!

    Be a Foreigner in your own Home

    When considering ways on how to improve memory recall, think about becoming bilingual. Do that because, for one, it is good for the brain. That’s because you continually ask your brain to recall information and translate it into another language. 

    Secondly, when you learn another language, you make your brain exercise whenever you talk with people. Conversation stimulates the production of healthy chemicals, such as cortisol[22]

    How to Improve Memory Retention 

    Finally, while it is great to improve the way you recall or memorize things, it is equally essential to work on how to improve memory retention. After all, how your brain stores information will influence how well it can recall it later. The following suggestions come highly recommended:

    Keep Chewing

    Because it helps you build stronger memories! When facing new information, stick a piece of gum in your maw and chew. This study portrays how this action lent more accuracy to the completion of memory recall tasks and increased reaction times in participants. 

    Another one postulates that due to a higher heart rate, the brains of the participants who chewed gum received more oxygen. Thus, they did better on memory recall tests than others!

    Be Interested Rather than Interesting

    Or both. But only the former will be helpful in how to improve memory retention. That’s because we don’t forget what interests us. Think about the cutest individual you’ve met. Do you remember their name? Why? Because this trick works!

    Therefore, being intrinsically interested in what you're learning will assist your brain in retaining that information. Don’t find the Krebs’s cycle remotely exciting? Well mate, you’d better find ways on how to make it so to ace your Biology exam. 

    So, were you looking for how to improve memory? Did you find any tips that you can use?

     

    References

    [1] Tahiliani AG, Beinlich CJ. Pantothenic acid in health and disease. Vitam Horm. 1991;46:165-228. Review. PubMed PMID: 1746161.

    [2] Reynolds, E H. “Folic acid, ageing, depression, and dementia.” BMJ (Clinical research ed.) vol. 324,7352 (2002): 1512-5. doi:10.1136/bmj.324.7352.1512

    [3] Oulhaj, Abderrahim et al. “Omega-3 Fatty Acid Status Enhances the Prevention of Cognitive Decline by B Vitamins in Mild Cognitive Impairment.” Journal of Alzheimer's disease : JAD vol. 50,2 (2016): 547-57. doi:10.3233/JAD-150777

    [4] Köbe T, Witte AV, Schnelle A, Grittner U, Tesky VA, Pantel J, Schuchardt JP, Hahn A, Bohlken J, Rujescu D, Flöel A. Vitamin B-12 concentration, memory performance, and hippocampal structure in patients with mild cognitive impairment. Am J Clin Nutr. 2016 Apr;103(4):1045-54. doi: 10.3945/ajcn.115.116970. Epub 2016 Feb 24. PubMed PMID: 26912492.

    [5] Bennett S, Grant MM, Aldred S. Oxidative stress in vascular dementia and Alzheimer's disease: a common pathology. J Alzheimers Dis. 2009;17(2):245-57. doi: 10.3233/JAD-2009-1041. Review. PubMed PMID: 19221412.

    [6] Goodwin JS, Goodwin JM, Garry PJ. Association between nutritional status and cognitive functioning in a healthy elderly population. JAMA. 1983 Jun 3;249(21):2917-21. PubMed PMID: 6842805.

    [7] Gale CR, Martyn CN, Cooper C. Cognitive impairment and mortality in a cohort of elderly people. BMJ. 1996 Mar 9;312(7031):608-11. PubMed PMID: 8595334; PubMed Central PMCID: PMC2350374.

    [8] von Arnim CA, Herbolsheimer F, Nikolaus T, Peter R, Biesalski HK, Ludolph AC, Riepe M, Nagel G; ActiFE Ulm Study Group. Dietary antioxidants and dementia in a population-based case-control study among older people in South Germany. J Alzheimers Dis. 2012;31(4):717-24. doi: 10.3233/JAD-2012-120634. PubMed PMID: 22710913.

    [9] Charlton KE, Rabinowitz TL, Geffen LN, Dhansay MA. Lowered plasma vitamin C, but not vitamin E, concentrations in dementia patients. J Nutr Health Aging. 2004;8(2):99-107. PubMed PMID: 14978605.

    [10] Paleologos M, Cumming RG, Lazarus R. Cohort study of vitamin C intake and cognitive impairment. Am J Epidemiol. 1998 Jul 1;148(1):45-50. PubMed PMID: 9663403.

    [11] Sabaratnam V, Kah-Hui W, Naidu M, Rosie David P. Neuronal health - can culinary and medicinal mushrooms help? J Tradit Complement Med. 2013 Jan;3(1):62-8. doi: 10.4103/2225-4110.106549. Review. PubMed PMID: 24716157; PubMed Central PMCID: PMC3924982.

    [12] Dobolyi A, Juhász G, Kovács Z, Kardos J. Uridine function in the central nervous system. Curr Top Med Chem. 2011;11(8):1058-67. Review. PubMed PMID: 21401495.

    [13] Kumar H, More SV, Han SD, Choi JY, Choi DK. Promising therapeutics with natural bioactive compounds for improving learning and memory--a review of randomized trials. Molecules. 2012 Sep 3;17(9):10503-39. doi: 10.3390/molecules170910503. Review. PubMed PMID: 22945029; PubMed Central PMCID: PMC6268692.

    [14] Parker, A.G., Byars, A., Purpura, M. et al. The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility. J Int Soc Sports Nutr 12, P41 (2015). https://doi.org/10.1186/1550-2783-12-S1-P41

    [15] Verlaet, Annelies A J et al. “Effect of Pycnogenol® on attention-deficit hyperactivity disorder (ADHD): study protocol for a randomised controlled trial.” Trials vol. 18,1 145. 28 Mar. 2017, doi:10.1186/s13063-017-1879-6

    [16] Wattanathorn J, Chonpathompikunlert P, Muchimapura S, Priprem A, Tankamnerdthai O. Piperine, the potential functional food for mood and cognitive disorders. Food Chem Toxicol. 2008 Sep;46(9):3106-10. doi: 10.1016/j.fct.2008.06.014. Epub 2008 Jun 29. PubMed PMID: 18639606.

    [17] Lauritzen L, Brambilla P, Mazzocchi A, Harsløf LB, Ciappolino V, Agostoni C. DHA Effects in Brain Development and Function. Nutrients. 2016 Jan 4;8(1). pii: E6. doi: 10.3390/nu8010006. Review. PubMed PMID: 26742060; PubMed Central PMCID: PMC4728620.

    [18] Glynn, Shawn; et al. (2003). Mnemonic Methods. The Science Teacher. pp. 52–55

    [19] Hardy, Joseph L et al. “Enhancing Cognitive Abilities with Comprehensive Training: A Large, Online, Randomized, Active-Controlled Trial.” PloS one vol. 10,9 e0134467. 2 Sep. 2015, doi:10.1371/journal.pone.0134467

    [20] Mrazek MD, Franklin MS, Phillips DT, Baird B, Schooler JW. Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychol Sci. 2013 May;24(5):776-81. doi: 10.1177/0956797612459659. Epub 2013 Mar 28. PubMed PMID: 23538911.

    [21] Hillman CH, Erickson KI, Kramer AF. Be smart, exercise your heart: exercise effects on brain. Nat Rev Neurosci. 2008 Jan;9(1):58-65. Review. PubMed PMID: 18094706.

    [22] Fancourt, Daisy et al. “Singing modulates mood, stress, cortisol, cytokine and neuropeptide activity in cancer patients and carers.” Ecancermedicalscience vol. 10 631. 5 Apr. 2016, doi:10.3332/ecancer.2016.631

     

     

    How to Sleep Better: A Guide for Insomniacs

    How to Sleep Better: A Guide for Insomniacs

    Sleep is a vital component of our daily lives.

    However, most individuals cannot pinpoint the key reason why it is important and thus, tend to engage in poor sleeping habits and patterns that eventually lead to ill health and general inefficiency. This is because sleep functions as the body’s safeguard that protects both our physical and mental well-being.

    Unfortunately, the current harsh economic climate often undermines the quantity and quality of sleep that we get on a daily basis.

    This has been attributed to the fact that most of us have to work particularly hard to meet our financial responsibilities and have to put in vast amounts of time at the workplace, and still keep up with our daily chores at home. 

    As a direct result, recent studies conducted on the impact of inadequate sleep indicate that over 30% of the adult U.S. population suffers from insomnia and 35% of adults don't get at least 7 hours of sleep per night.

    The Price of Poor Sleep

    It is worth noting that lack of adequate amounts of quality sleep tends to affect the way our bodies and brains function while we are awake. While one is asleep, both the body and brain both get some rest to prepare for the next day’s activities.

    The quality and quantity of sleep one obtains affects how well you can react, think, learn, and ultimately, interact with others because the act of sleeping works to reduce the hormones and chemicals that are commonly associated with increased stress.

    Sleeping naturally works to increase the human growth hormone, improves performance, and ultimately, enhances the brain’s and body’s recovery rate.

    It is, therefore, vital that individuals understand the importance of sleep in order to further learn how to optimize their sleep schedule to improve their mental and physical capabilities during the day.

    The Science of Optimizing Sleep: Getting Rid of Sleep Debt

    Feeling sleepy during the day is a sign that you are either not getting enough sleep (quantity) or not getting good quality sleep.

    Simply laying on your bed for a couple of hours with your eyes shut cannot fool your body into believing that it is rested. More often than not, most individuals are actually unaware of the fact that they are sleep deprived. 

    If you require an annoyingly loud alarm to ensure that you wake up on time, heavily rely on your alarm’s snooze button, feel sluggish throughout the day, or fall asleep soon after you go to bed (typically 5 minutes), chances are that you are suffering from sleep debt.

    Sleep debt refers to the difference between the length of time (quantity) of sleep your body requires each day and the actual number of hours of sleep that you get each day. Each time you sacrifice your sleeping time to perform any activity, you inadvertently add to the sleep debt you eventually have to pay in order to function at optimum levels. 

    Unfortunately, you cannot repay your sleep debt by sleeping in on your weekend days off, because one or two nights of solid sleep is not enough. Although, your body and brain may temporarily gain a boost of energy after your weekend of sleep, this energy will drop off as your work week progresses.

    Considering the negative impact that sleep deprivation has on both our mental and physical abilities, it is only logical that we learn a few tricks that will work to help us sleep faster in order to obtain longer sleeping hours. However, longer sleeping hours should not be the only element of sleep you should strive to obtain. The quality of sleep also plays a major role in how we tackle day-to-day stress. 

    After all, what is the use of a long, low-quality slumber that does not work to help the body and brain rest and recover from the entire day’s activities?

    Optimizing Your Sleep Schedule

    One of the most destructive misconceptions about sleep involves the amount of sleep time that a person requires to feel rested and refreshed. Although the most recommended length is between 6-8 hours each night, the truth is that you are the only person who can accurately judge how much time you need to spend sleeping in order to keep feeling refreshed, happy, and alert throughout the day.

    That noted, the best way to get rid of sleep debt is by optimizing your sleep schedule. This is a 3-phase process which requires dedication and patience to see results.

    Phase 1: Preparation

    Tips and habits that help you sleep better and longer

    During the preparation phase in optimizing your sleep schedule, you will learn the basic techniques that will help you develop pre-bedtime habits that will help you sleep faster and longer. 

    The Stages of Sleep

    According to sleep.org, there are four stages of sleep as well as a fifth one known as rapid eye movement (REM) sleep:

    “Stage One: Within minutes (sometimes even within seconds!) of nodding off, your brain produces what are called alpha and theta waves and your eye movements slow down. This introduction to sleep is relatively brief, lasting up to seven minutes. Here, you are in light stage sleep, which means that you're somewhat alert and can be easily woken. It’s during this stage of sleep that people often indulge in brief “catnaps.”

    Stage Two: During this stage, which is also fairly light, the brain produces sudden increases in brain wave frequency known as sleep spindles. Then brain waves slow down. If you were to schedule a “power nap” you’d want to wake up after this stage of sleep.

    Stages Three & Four: This stage is the beginning of deep sleep, as the brain begins producing slower delta waves. You won't experience any eye movement or muscle activity. At this point, it becomes a little harder for you to be awakened, because your body becomes less responsive to outside stimuli. The brain produces even more delta waves and you move into an even deeper, more restorative stage of sleep next. It's most difficult to wake up during this stage. This is when the body repairs muscles and tissues, stimulates growth and development, boosts immune function, and builds up energy for the next day.

    Rapid Eye Movement (REM) Sleep: You generally enter REM sleep about 90 minutes after initially falling asleep, and each REM stage can last up to an hour. An average adult has five to six REM cycles each night. During this final phase of sleep, your brain becomes more active. This is when most dreaming occurs, your eyes jerk quickly in different directions (hence, the name!), heart rate and blood pressure increase, and breathing becomes fast, irregular, and shallow. REM sleep plays an important role in learning and memory function, since this is when your brain consolidates and processes information from the day before so that it can be stored in your long-term memory.”

    Exercise Regularly

    According to research conducted by the National Sleep Foundation, the aim of exercising is not to wear your body out in order to “crash sleep” afterwards. Instead, taking part in regular exercise, particularly in the afternoon, will greatly improve one’s sleep in the evening because your brain will have less trouble calming down.

    It is worth mentioning that exercising just before going to bed has the opposite effect because the exercise stimulates both your brain and body. Thus, if you cannot afford to engage in some afternoon exercises, it is advisable that you find time to do so in the morning.

    Reset Your Alarm Tone

    Most individuals who are suffering from chronic sleep deprivation heavily rely on incredibly loud alarm tones because they need a quick jolt to get them out of their slumber. Unfortunately, this only temporarily shocks the brain and body into action, and once this initial shock wears off, you will become groggy and tired. 

    Instead of using an annoying alarm tone, it is best to change your alarm tone to soothing music or sounds.

    This will make it easier for you to naturally and gradually wake up because your body and brain will take the necessary time to slowly adjust to the fact that it’s time to wake up.

    Avoid Alcohol, Caffeine and Nicotine Before Bed

    Although alcohol intake is noted to induce a relaxing feeling and assist in the process of falling asleep, the general consensus among sleep studies is that alcohol consumption before bed eventually wreaks havoc on your overall sleep cycle. As such, you are more likely to have a night full of restless sleep that is characterized by frequent moments of being awake.

    Caffeine lengthens your sleep cycle’s 2nd phase, or stage. This is great for naps, as the brain has adequate time to process the day’s events and reorganize itself. However, whilst the 2nd phase of sleep is lengthened, the 3rd and 4th phases are shortened.

    This has the negative effect of making you wake up feeling physically tired and sleepy.

    Nicotine is also noted to negatively affect one’s sleep cycle because it stimulates the brain’s cells and entirely prevents you from falling asleep.

    Phase 2: Create an Evening Ritual

    Get Rid of Attention-Grabbing Electronic Devices in the Bedroom

    Numerous studies conclude that attention-grabbing devices such as a cell phone, TV set, computer or laptop, work to harm your sleep cycle by negatively affecting the quality of sleep you achieve each night. This is because the light emitted from the device screens confuses the brain and tricks it into believing that it is daytime rather than night-time.

    Even if you are able to fall asleep with these devices on, your sleep quality will be compromised because the brain remains highly active and sensitive to your surroundings.

    Due to this increased activity, the restorative power that sleep has on the brain and body is lost because you can be easily roused from sleep, and your body tends to move around while you are asleep.

    Improve Your Evening Ritual

    The value of creating a calming evening ritual before going to bed must not be underestimated, as it is the key controlling factor that affects both sleep quality and quantity.

    The best evening rituals that are known to assist in the process of falling and staying asleep throughout the night include taking a relaxing bath and meditating when you get to bed.

    The best sleep-oriented meditation technique requires that you actively visualize a dream you would like to have that specific night. This meditation technique is highly effective in eliminating any negative thoughts that may unintentionally keep you awake for long periods of time.

    It helps to mitigate the effects of feelings of anxiety produced from negative thoughts and images that you may have experienced during the day. In addition, meditating using this sleep-oriented technique, reduces the likelihood of experiencing nightmares that abruptly interrupt sound sleep.

    Phase 3: It’s All About Timing

    Timing your sleeping hours is the most recommended method of permanently getting over any sleep debt that you may have accumulated over time. As such, one is advised to ensure that you wake up and fall asleep at the same time, or at least within the same hour, each day.

    Moreover, the entire concept of sleeping in on your weekend days off should be eliminated.

    Rather than continuing to sleep after your scheduled wake-up time, it is recommended that you wake up at the same time as you do on weekends and perform one or two light activities in the morning hours.

    After the activity/activities, you can take a one or two hour nap to get the extra hours of sleep your body craves. This will allow you to pay off some of your sleep debt without compromising the sleep/wake schedule (created in phase 1’s Timing process) that your body needs to slowly get rid of the accumulated effects of sleep deprivation.

    Bonus: Use Natural Sleep Remedies

    Melatonin

    This is a natural hormone which assists in the regulation of one’s sleep/wake cycle. It works by enhancing the quality of sleep you achieve and also assists those suffering from insomnia in the process of falling asleep.

    Chamomile Tea

    Chamomile extract is noted to have a tranquilizing effect on the body and the brain. It assists in the process of falling, and staying, asleep.

    Valerian Root

    This herb is noted to contain sedative properties that work to reduce the amount of time you need to fall asleep.

    L-Tryptophan

    L-Tryptophan has been well studied through the years with regards to its positive effect on mood and relaxation. Your body converts L-Tryptophan to serotonin through a complex process, ultimately improving your mood and positive outlook. L-Tryptophan has also been shown to improve memory, feelings of happiness before bed, and reducing stress, allowing you to get a better rest.

    L-Theanine

    As a natural, active component contained in Green Tea, L-Theanine promotes relaxation by reducing one’s stress and anxiety levels to prompt quick sleep at bedtime.

    Phase 4: Wake Up Refreshed and Alert

    The Benefits of Using Blue Light when Waking Up 

    Spending a lot of time sleeping does not necessarily mean that you will automatically wake up feeling fully rested and refreshed because this particular aspect of the sleep/wake cycle is determined by the part of the brain known as the hypothalamus. Simply explained, when we see light in the morning, a signal is sent down the optic nerve to the brain’s suprachiasmatic nucleus where the ‘body clock’ is synchronized to early morning light to prompt the body to wake up. 

    Thus, waking up in a dark room does not trigger your body clock into acknowledging that it’s time to wake up and makes it hard for you to actually get out of bed.

    Blue Light in the Morning

    Combining a soothing alarm tone with a blue light wake-up lamp has been indicated to have a similar effect as taking a cup of coffee in the morning. This is because blue light triggers the hypothalamus into action and signifies daytime. It functions as a natural alarm that alerts the body that it is time to get out of the sleep state.

    Blue light not only improves alertness and your executive functioning, but it also enhances your cognitive ability throughout the day.