This week I’m sharing some articles about memory –
Inspired by Jim Kwik’s brilliant book Limitless and your feedback to share some tips on how light can boost your memory. Jim points out that acronyms help with recall – so here is one you might want to try.
C = Chronotype.
Your working memory shifts radically over the day so choose your optimal time to learn -Early birds learn best at 2pm, evening types closer to 8pm – State-Based Metacognition: How Time of Day Affects the Accuracy of Metamemory
Bright ‘cool’ light is better than a cup of coffee. So sit by a window and boost with bright cool light if you want to feel alert to encode information – A Comparison of Blue Light and Caffeine Effects on Cognitive Function and Alertness in Humans
N = Nocturnal Habits.
30-60 minutes siesta can consolidate your learning and improve mood to boot – Can a Nap Boost Brain Health?
D = Diet.
Vitamin D helps you to build neural connections so get some sunlight 😉 – Vitamin D3 administration prevents memory deficit and alteration of biochemical parameters induced by unpredictable chronic mild stress in rats
O = Organised.
Your brain creates a ‘visuospatial scratchpad’ to organise information and make it easier to retrieve. Use lighting to create a balanced and visually tidy space so you brain can focus – Different Abilities Controlled by Visuospatial Processing
I am excited to be Jim’s podcast guest – a link to the interview is here!
Prevention is always better than cure – and this survey suggests that poor sleep in your 50’s and 60’s increases your risk of dementia in later life – Lack of sleep in middle age may increase dementia risk
So perhaps we need to remember to take of our body clocks!
Wrong! This research demonstrated that older people need just as much sleep as you always did – you just struggle to get it – Sleep and Human Aging