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9:41
NIH News in Health
APRIL 2013
Sleep On It
How Snoozing Strengthens Memories

When you learn something new, the best way to remember it is to sleep on it. That’s because sleeping helps strengthen memories you’ve formed throughout the day.

“We’ve learned that sleep before learning helps prepare your brain for initial formation of memories,” says Dr. Matthew Walker, a sleep scientist at the University of California, Berkeley.

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Sleep On It: How Snoozing Strengthens Memories
SUMMARYHide

Sleep after learning locks in what you learned, and sleep before learning gets your brain ready for more. Deep sleep fades with age, which may be why older adults remember less.

When you learn something new, the best way to remember it is to sleep on it. That’s because sleeping helps strengthen memories you’ve formed throughout the day. It also helps to link new memories to earlier ones.
“We’ve learned that sleep before learning helps prepare your brain for initial formation of memories,” says Dr. Matthew Walker, a sleep scientist at the University of California, Berkeley.
While you snooze, your brain cycles through different phases of sleep, including light sleep, deep sleep, and rapid eye movement (REM) sleep, when dreaming often occurs. The cycles repeat about every 90 minutes.
The non-REM stages of sleep seem to prime the brain for good learning the next day. If you haven’t slept, your ability to learn new things could drop by up to 40%. “You can’t pull an all-nighter and still learn effectively,” Walker says.
You accumulate many memories, moment by moment, while you’re awake. Most will be forgotten during the day. “When we first form memories, they’re in a very raw and fragile form,” says sleep expert Dr. Robert Stickgold of Harvard Medical School.
“Realize that the sleep you get the night after you study is at least as important as the sleep you get the night before you study.” When it comes to sleep and memory, he says, “you get very little benefit from cutting corners.”
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Does a nap count, or only a full night?

A nap can help. A 90-minute nap can strengthen memories, but a late nap can make it harder to sleep that night. A full night within 24 hours matters most.

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QUICK CHECK · SCIENCE
Which night of sleep matters most after you study?

The night after. It is at least as important as the night before, because that sleep cements what you learned.

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What happens to deep sleep as we get older?
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What happens to deep sleep as we get older?

It starts to fade in our late 30s. Adults over 60 had about 70% less deep sleep than young adults, and remembered less the next day.

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