Study and sleep

Movements and images make learning vocabulary easier

Fernando Pessoa

"We sleep, and this life is a dream, not in the metaphorical or poetic, but in the real sense."

Sleep is as important to us humans as the air we breathe. Healthy sleep is a prerequisite for physical and mental performance. The brain uses sleep to permanently store what it has learned. For memory, sleep is crucial for the first 20 hours after studying. If you have to learn a lot and regularly, you should adhere to the following learning plan. It is best to study in the mornings. In the evening before going to bed, be sure to repeat the essentials again and then sleep long and deep.

Regeneration while you sleep

Most physical and mental functions are put on the back burner during sleep. The body temperature drops slightly, blood pressure and pulse drop, the muscles relax, the body relaxes. Sleep can be divided into three phases that repeat several times at night. Five to six hours are the minimum for optimal memory formation. It is also advisable not to go to bed on a full stomach. Nicotine and alcohol are taboo. The emptier the stomach, the better the learning performance in sleep. A good night's sleep also includes sufficient oxygen. If this is missing, you wake up the next morning with a headache. In addition, you should pay attention to the bed linen appropriate for the season.

Deep sleep promotes memory formation

When your memory fades, poor sleep can be the cause. In sleep disorders, the deep sleep phases are usually impaired, which are particularly important for consolidating acquired knowledge. Shorter or interrupted deep sleep phases consequently impair memory. With age, the deep sleep phases are less intense. Young people have a deep sleep share of up to 20 percent. From around 40 years of age, deep sleep decreases continuously and is only about 5 percent in a 60-year-old person. This is why it is more difficult for older people to remember completely new things. It is not so bad to seek out, because at this age you already have a wealth of experience that you can fall back on. Many people experience insomnia, which affects memory formation. There are many reasons for sleep disorders: Stress, mental illness, pain, hormonal disorders, cardiovascular diseases, shift work, medication and poor sleep hygiene (brightness in the bedroom or noisy night) are just a few factors that significantly affect the sleep of the over 60s can disturb. A deficit in B vitamins can also be the trigger. They are important for the metabolism and a deficiency can lead to exhaustion, loss of appetite, poor concentration, irritability and even sleep disorders. Vitamin preparations that provide relief are available in pharmacies. Alternatively, herbal remedies such as valerian, passion flower, lavender or the essence of hemp seeds (CBD drops ), which are becoming increasingly popular with many people with sleep disorders, can be tried. These remedies all have calming properties and can be conducive to deep sleep. Anyone who tends to have trouble falling asleep or staying asleep anyway should ban all electronic devices from the room, as they also support sleep disorders or even allow them to occur. In particular, televisions and smartphones have no place in the bedroom. Furthermore, thinking about stress in everyday life for hours before falling asleep should also be avoided.

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