10 ways to Improve your Memory and concentration
Improve your Memory
Forgetting might be the problem, but with it, comes many other problems. Taking longer to understand than you were able to before. Forgetting your keys etc. are not the problems to concern about at all. they are normal. our mind can’t be 100% effective to remember every single detail. Sherlock Holmes was just fiction; remember this. Here are 10 ways you can Improve your Memory and concentration
Stress, tired days, poor sleep (The MOST important point we will be discussing blow) and even some medications may influence with your focus and memory. But remember, it is normal when you have that word right at your tongue, but you actually don’t remember what it is.
Most of the times, we are anxious about our memories. We are normal, but we are just anxious. YOU and I both know we humans can’t remember everything, especially in this busy era. But how can we
IMPROVE the memory?
- Do math daily.
- Spend time with friends and family.
- Get a good night sleep (Most important, we will talk below.)
- Eat less sugar diet.
- Maintain a healthy weight.
- Exercise more
- Get out in sunlight
- Eat some dark chocolate
- Stay in the moment: Don’t go into your imagination losing the track of what is happening around you
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Good Night Sleep and memory
There are four stages of sleep for an adult. The first two stages are considered non-rapid eye movement (NREM) sleep and third being deep NREM sleep. These three stages help one to retain the information of the following day. Not getting enough or a good night sleep can degrade the learning abilities of your brain up to 40%.
During these cycles, brain filters the the memory of previous day. Deleting the useless stuff and remembering that had an impact on you; important stuff. These memories of Important stuff will become more concrete as deep NREM stage begins. This process will continue during rapid eye movement (REM) sleep. In REM stage, emotional memories are also processed, helping in coping up with difficult experiences.
The people who don’t get a good night sleep, may experience difficulty in remembering things and much more, even Depression and Anxiety related disorders.
What good night sleep means?
Good night sleep means getting enough sleep that when you wake up, you say “AAAAhhh! what a good night sleep it was.” it is not about quote, it is about the quality. make sure you maintain circadian rhythm; sleep at a fixed time and wake up at a fixed time. it is IMPORTANT. Here are some recommendations for sleep from sleep foundation. REMEMBER: this is only recommendation. don’t implement if you don’t feel right with it.
|Age Range||Recommended Amount of Sleep per Day|
|3-5 years||10-13 hours|
|6-13 years||9-11 hours|
|14-17 years||8-10 hours|
|18-25 years||7-9 hours|
|26-64 years||7-9 hours|
|65 years or older||7-8 hours|
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Source: Harvard, Johns Hopkins, Sleep foundation, US department of NIA, Healthline and various.